Stay Fit Indoors This Monsoon: Orthopaedic surgeon Dr Pankaj Walecha has shared expert advice on maintaining physical fitness when heavy rains disrupt outdoor routines. With waterlogging, slippery roads, and poor air quality making walks, runs, and cycling unsafe, experts warn that weeks of inactivity can harm cardiovascular health, muscle strength, and mental well-being. To Stay Fit Indoors This Monsoon, Dr Walecha, Director and Head of Robotic Knee & Minimally Invasive Hip Replacement at Sarvodaya Hospital, Faridabad, emphasizes adapting routines rather than abandoning them entirely.
According to Dr Walecha, simple bodyweight exercises like squats, lunges, push-ups, planks, and stair climbing can effectively replace outdoor cardio. He also recommends yoga and pilates for flexibility, posture, and core strength, noting that even brisk walking inside the house or marching while watching television helps maintain daily activity levels. Adults should aim for at least 150 minutes of moderate-intensity exercise weekly, and those with access to treadmills or stationary cycles can use them for effective cardio sessions.
Safety remains crucial during the season. Dr Walecha suggests wearing breathable clothing, keeping floors dry to prevent slips, and staying hydrated despite lower thirst levels. Patients with asthma, heart disease, or arthritis should consult a doctor before starting new routines. Nutrition is equally important, with a focus on protein-rich foods, seasonal fruits, and vegetables to support recovery and energy.
In conclusion, consistency outweighs intensity. Even 20 to 30 minutes of daily indoor exercise can help maintain physical fitness, boost immunity, improve mood, and reduce lifestyle disease risks, says Dr Walecha. By following these tips to Stay Fit Indoors This Monsoon, individuals can protect their health without risking safety.