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With all the air pollution outside, sticking to your fitness routine can be tough. Don’t worry—here are some effective indoor exercises that keep you moving and fit, no outdoor air required! From squats to Zumba, these workouts offer great ways to stay healthy and energised while avoiding the smog.
Best home workouts to stay fit when air quality is poor outside | Canva
New Delhi: The peak pollution season has arrived even before Diwali this year. Delhi’s air quality has literally gone off the charts, soaring past the Air Quality Index (AQI) limit of 500. Meanwhile, Mumbaikars have been facing pollution-induced smog since mid-October. According to the World Health Organization (WHO), an AQI reading of 100 or below is deemed healthy.
This is a challenging time for everyone, especially those who rely on exercise for their wellbeing, including individuals working on heart health. Doctors and fitness experts are unanimously advising people to avoid outdoor activities like running, walking, or cycling, as the severe pollution can negate any fitness benefits. Even wearing an N95 or gas mask offers little protection.
Home workouts to try during high AQI
As the post-Diwali haze lingers, exercising outdoors isn’t advisable in many parts of India, where high AQI levels make fresh air a rarity. To stay fit without risking your lungs, try these indoor exercises:
1. Squats
Squats don’t just build lower body strength by targeting the quads, hamstrings, and glutes; they also improve flexibility and posture. Add jumping squats to up the intensity for a calorie-burning boost.
2. Jumping jacks
Jumping jacks are great as a quick warm-up or even as a short break between intense exercises. Perfect for beginners, this movement gives a burst of energy with just a jump and clap.
3. Planks
Planks engage the entire body, from legs and core to arms and shoulders, building strength and endurance. Balancing on your forearms and toes, planks activate multiple muscle groups, requiring stability and strength. Try variations like side planks or leg lifts to keep it challenging.
4. Yoga
Yoga, with poses like Surya Namaskar and Virabhadrasana, offers a relaxed yet rigorous form of exercise that enhances flexibility, balance, and posture. It’s a calming practice that brings physical and mental benefits in equal measure.
5. Zumba
If you’re a fan of dancing, Zumba might be the perfect workout. This high-energy aerobic dance targets your arms, core, legs, and glutes while boosting cardiovascular health. Plus, it’s a fun, energetic way to get your heart rate up.
Stay safe and keep fit indoors this season, leaving outdoor workouts behind until the air clears.
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