When rainfall is high, body endurance is usually tested. Not a few people suffer from various 'typical' rainy season illnesses, from flu to coughs. This is caused by viruses and bacteria which easily reproduce in a damp environment.
To keep your immune system strong, eating healthy and exercising is important. However, endurance training is not only important to do during the rainy season, but at any time!
A strong immune system is very important to maintain health and ward off disease. One of the best ways to increase endurance is to exercise regularly.
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How to Increase Children's BB and TB/ Photo: haibunda.com/dwi rachmi
“To increase stamina, there are a number of simple exercises that can be done anywhere, such as push-ups, jumping jacks, squats and variations,” said Harrison James, a fitness expert at MFT Fitness based in Mumbai, as reported by Vogue India.
The following are various sports that you can do to increase your body's endurance during the rainy season.
Endurance training
1. Squat
“Squats work many muscle groups throughout the body and you can do many versions,” says James. Stand on the floor and keep your feet shoulder-width apart. Go down very slowly while inhaling.
Keep your back straight and as you go down. Make sure your knees don't go beyond your toes or you will injure your knees and back. “When squatting, believe that you are sitting on a chair. Make sure your stomach is in, chest is out, looking forward and your neck is level. On the way down, hold your breath, exhale on the way up,” advises James.
2. Push-up
“Pushups are great for resistance training. After doing 20 to 30 push-ups, you will be exhausted. The chest muscles work, blood circulation increases, and the arms, back, legs and core are engaged,” says James.
For simple push-ups, lie down with your palms close to your chest and lift your body with pressure on your palms. Hold for a few seconds and repeat.
“When doing a push-up, if you keep your legs straight, and bring your arms closer together, it's called a diamond push-up, and it primarily works your triceps, inner chest, and shoulders. For those who are unable, do box push-ups in a kneeling position. “Make sure you have a mattress to support your knees,” he said again.
3. Jogging
This exercise is easy to do and can improve blood circulation, and strengthen the heart and lungs. Jog for 30 minutes 3 to 5 times a week.
4. Mountain climbers
Assume a pushup position, move one leg forward followed by the other leg. Form a straight position and hold your position for a few seconds.
“There are also those who like to touch their toes and then come back, there are lots of variations. Mountain climbers target most of the body's muscles and make your heart beat faster,” said James.
5. Burpees
“Burpees make push-ups more intense by adding jumps and are a great way to improve your cardiovascular health and stamina,” says James.
Lower your hands to the floor in front of you from a squatting position and kick your legs back so they rest on your hands and feet, then proceed to a push-up position.
Do push-ups and kicks by jumping your feet back to the starting position. Jump quickly into the air and return to where you started.
6. Jumping jacks
This is an intense cardio exercise that can be made more powerful by increasing the repetitions. Bend your knees slightly and jump into the air.
Spread your feet shoulder-width apart and arms out over your head as you jump back to the starting position. Do as many repetitions as you can.
7. Jump rope
Jumping rope is a simple sport that can be done anywhere. Jumping rope helps improve coordination, balance and endurance. Jump rope for 15 to 20 minutes 3 to 4 times a week.
8. Aerobics
Aerobic exercise is a fun and effective sport for increasing body endurance. Aerobic exercise helps improve blood circulation, strengthen muscles, and burn calories. Do aerobic exercise for 30 to 60 minutes.
9. Yoga
Yoga is a sport that not only trains physically but also mentally. Yoga helps improve body flexibility, strength and balance. Yoga also helps reduce stress and improve sleep quality. Do yoga for 30 to 60 minutes several times a week.
10. HIIT (High-Intensity Interval Training)
HIIT is a sport that involves short periods of intense exercise with short rest intervals. HIIT helps increase endurance, burn calories, and increase metabolism. Do HIIT for 20-30 minutes each session.
11. Chair Dips
For mothers who work long hours in the office and are glued to the computer, this exercise is suitable for increasing endurance without having to leave work. Mothers can use a chair as a support.
Sit in a chair with armrests. Keep your back straight and both feet steady on the floor, shoulder-width apart.
Bend forward slightly and with the support of the armrests, slowly move the body out of the chair while exhaling.
Hold this position for a count of 5 and return to the original position while inhaling slowly. Do this several times depending on your comfort level.
Exercise tips to increase endurance
Make sure you warm up and cool down before and after exercising. Drink enough water before, during and after exercising. Listen to your body and rest if you feel tired. Consult your doctor if you have health problems.
By exercising regularly, mothers can increase endurance and maintain health.
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(fia/fia)