CONTACT US: 0919 058 5858 | 02 899 51920
CONTACT US:
0919 058 5858 | 02 899 51920
CONTACT US: 0919 058 5858 | 02 899 51920
CONTACT US:
0919 058 5858 | 02 899 51920
Gloomy mornings, persistent drizzles, and scattered rain showers and thunderstorms, only mean one thing: the rainy season is here again! When the weather’s like this, it’s so tempting to swap your running shoes for a cozy blanket and binge-watch movies instead of hitting the pavement. We get it – the thought of going for a run or heading to the gym when it’s raining makes you want to stay in bed.
Here are some ways to stay active and keep your fitness journey on track despite the uncooperative weather – all from the comfort of your home. Medicare Plus, your dependable Healthcare Plan Philippines supports this kind of proactive approach to well-being.
Rainy days make outdoor activities like walking, running, cycling, or playing sports challenging. HIIT offers a reliable alternative that you can do indoors regardless of the weather.
With HIIT, you don’t have to skip your workout or worry about the unpleasant weather conditions. You can do it in a small space, often without any equipment.
This dynamic workout involves short, intense bursts followed by recovery periods, repeated throughout your session. An average HIIT may take 10 to 30 minutes, starting with five minutes of warm-up exercises and light cardio exercises. To cool down, engage in static stretches that last 20 to 30 seconds on major muscle groups.
Common HIIT routines may feature the following:
If you’re a beginner, search for HIIT workout videos that you can follow on YouTube or other fitness channels. Follow the recommended work-to-rest ratios to create a structure of hard work and recovery, as well as to avoid overtraining and injury.
LIIT is gentler on the body, allowing for quicker recovery. While HIIT is noted for its calorie-burning capabilities, LIIT may be a better choice for older adults, individuals with lower fitness levels, and people with certain health issues like joint problems (e.g., arthritis).
LIIT involves periods of moderate-intensity exercises followed by brief recovery periods, averaging from 30 minutes to an hour, or even more. During LIIT, your heart rate stays in a more comfortable zone which is less taxing on your body.
Common LIIT routines may feature the following:
If you’re not fond of structured exercises, dancing is a fun cardiovascular workout choice for a rainy day. Dancing, especially to upbeat music, can be a natural mood enhancer that gets your heart rate up, improving blood circulation and strengthening your heart and lungs.
Just clear some space in your living room, play music from your phone, radio, or television, and you’re good to go! You can curate a playlist and dance freely to your favorite songs. Embrace the saying, “dance like no one is watching” – just let loose and have fun! Dancing is also twice the fun if you invite a partner or a group to join in.
Dancing 20 to 45 minutes can be a great workout regardless of the weather. The great thing about dancing is that it can be adapted to your fitness level. You can start with simple and gentle movements and gradually increase the intensity as you get more comfortable.
According to WebMD, Zumba is a dance-based cardio workout ideal for all ages, sizes, and fitness levels. Engaging in a 40-minute Zumba exercise can help you burn around 369 calories, targeting multiple muscle groups (arms, legs, core, and glutes) simultaneously through various movements. Zumba can also be merged with other cardio fitness programs such as step aerobics and strength training.
Dancing (including Zumba) requires ample room to move around freely, clearing obstacles that you might trip over. Ready to step into the groove? There’s a wealth of dance content available online, especially on YouTube that you can follow, including beginner tutorials, mini-workouts, and even full classes. When the weather is good, you can also join in-person classes near you.
The gentle sound of the rain can be a soothing background, creating a calm environment conducive to yoga. The pitter-patter ushers a sense of peace, drawing your focus inward and deepening mindfulness. The combination of physical movement, conscious breathing, and meditation helps you regulate emotions, reduce stress, and feelings of lethargy associated with rainy days.
Whether you’re a beginner or an experienced yogi/yogini, practicing yoga at home promotes reflection and self-care. With a dedicated space at home, you can practice yoga to improve your physical and mental well-being.
According to Healthline, jumping rope is a fun, full-body workout that effectively strengthens your muscles and boosts your cardio health. It can burn a significant number of calories in a short amount of time. To get started, you’ll need a pair of training shoes and a jump rope. The length of the jump rope for general fitness should ideally clear your head by 10 to 18 inches. Pick an area with a ceiling height that is at least 1 to 3 feet taller than you are, and has a joint-friendly surface like a wooden floor or rubber mat.
Don’t let the rainy day blues become a stumbling block to your fitness goals. Stay on track with indoor workout options such as HIIT for a short, intense burst, LIIT for a gentler training workout, dancing (including Zumba) for a fun and mood-enhancing activity, yoga for a calming practice, or jump rope workout for a high-energy twist to your rainy day. These are just a few ways to conquer the weather challenges and stay active. So, next time the clouds roll in, don’t give in to the tempting “bed weather” and choose to keep moving.
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