Heatwave keeping you indoors? Here are some exercises for weight loss

Regular exercise releases endorphins, which can help combat heat irritations, says holistic health expert Dr Mickey Mehta

Staying active indoors can provide a mood boost and reduce the risk of feeling sad or depressed. (File Photo)

It can be challenging to remain active and inspired to exercise when the temperature rises. Absence from the gym can, however, impede your weight loss efforts. But there are home workouts that can keep you in shape even when the mercury is rising.

Regular exercise releases endorphins, which can help combat heat irritation. Staying active indoors can provide a mood boost and reduce the risk of feeling sad or depressed. Regular exercises strengthen the immune system, strengthen the heart and keep oxygen levels at an optimum level.

Begin with a few warm-up options

1) You can start with a very slow spot jog, breathing in and out, circling your arms forward and backward. Do it for a minute or two. Thereafter, do shoulder stretches and side bends with both your arms swinging shoulder level. Left to right, right to left, breathing in, breathing out.

Story continues below this ad

2) Then we do side bending on the left, bending on the right and stretching your waist forward and backward. Try forward and backward leg swings. A combination of abduction, which means moving a limb away from the midline of your body in a wide arc and adduction, which means moving a limb toward the midline of your body, work the shoulders and hips. They may increase range of motion, stabilise joints and prevent injuries. Rotate the hip joint clockwise and anti-clockwise sides 10 times each.

Also Read | Walk for 45 minutes indoors in your loungewear and with music: What’s a Cozy Cardio workout all about?

3) Thereafter you can do knee stretches, touching the toes, touching the floor, coming up and back bending with support behind your back.

How to work all muscle groups

Thereafter, we can do a little bit of jumping jacks, maybe 12 to 15 slowly to work out all muscle groups. After 12 to 15 jacks, we can lie down. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching. Jump again, lowering your arms and bringing your legs together. Return to your starting position

If there is no equipment, No problem! Bodyweight exercises are a great way to lose weight and build strength. Here are some effective exercises:

1) Squats: Three sets of 10 reps.

2) Push-ups: Three sets of 10 reps.

3) Lunges: Alternate sets of 10 reps each.

Story continues below this ad

4) Planks: 30-second balancing acts on toes and forearms as you hold the rest of your body off the ground. Your spine is kept in a neutral position and your head, torso, and legs are aligned.

5) Dips (lifting your body weight using a chair or bed): Two sets of 10 reps each.

6) Mountain climbers (running movements on the floor while holding plank position) Two sets of 30 seconds.

Also Read | Home workout: Four easy exercises you can do with the help of a chair

Follow this up with yoga asanas, which are best for flexing, stretching and cooling down. You can do Pavan Muktasana (curled up wind-relieving pose) and Setu Bandhasana (bridge pose). You can stand up and do 16 Surya Namaskars. After that, you can cool down. End with Shavasana or the corpse pose.

Story continues below this ad

Don’t forget your fluid intake

Hydrating yourself is most important. Sip cool earthen pot water while you work out. You can have lime juice with mint leaves or coconut water at the end.