Monsoon season brings with it the joy of cool breeze, but also a steep drop-in physical activity. Gym attendance drops by nearly 60% during heavy rains (source: Indian Fitness Trends Report, 2023).
Here’s why bodyweight support workouts at home are your rainy-day rescue plan:
- No excuses for gym delays: With over 60% of urban gyms reporting decreased attendance due to transport disruption, at-home workouts remove travel from the equation.
- Rain-related deconditioning: Just 2 weeks of physical inactivity can lead to up to 8% muscle strength loss and 4% aerobic capacity reduction.
- Sarcopenia risk rises: Sedentary lifestyle increases the risk of sarcopenia (age-related muscle loss), especially in those over 40. 1-2% muscle mass is lost annually without resistance training.
- Strength is a survival tool: Regular strength and conditioning boosts metabolic rate and prevents fat accumulation—every 1 lb of muscle burns 6-10 calories/day at rest.
- Efficient fat burn: Bodyweight training elevates post-exercise oxygen consumption (EPOC), helping burn 15–30% more calories post-workout.
- Online sessions = accountability: Virtual physiotherapy-led sessions have a 70% adherence rate, higher than self-led gym workouts (52%).
- Muscle loss = metabolism drop: Skipping workouts for a month can lead to a 5% drop-in basal metabolic rate (BMR), slowing weight loss.
- Accessible & equipment-free: Exercises like squats, push-ups, planks, and glute bridges are scalable, joint-friendly, and require no equipment.
- Improve joint stability & balance: Controlled bodyweight moves enhance proprioception, reducing rainy season-related fall risks, especially in older adults.
- Boost mental health: Regular physical activity reduces monsoon-related mood dips by up to 30%, as per WHO mental health stats.
Sample Bodyweight Workout Routine for the Monsoon Season:
Warm-Up (5 minutes): Light jog/spot march in place or dynamic stretches
Main Workout (30 minutes): Bodyweight Squats – 3 sets of 15 reps
Push-Ups – 3 sets of 15 reps
Pull-Ups – 3 sets of 15 reps
Lunges – 3 sets of 15 reps/leg
Plank – Hold for 30 secs –
1 min, 5 sets
Mountain Climbers – 3 sets of
15 reps
Soleus Push ups – 3 sets of 15 reps
Cool down (5 minutes): Stretching focusing on major muscle groups
Take home: Don’t let the rains derail your goals. Commit to Smart, remote Physical Therapist-approved body weight support workouts and stay strong, dry, and on track.
(The author, Dr.Palak Dengla (PT), is the HOD Physiotherapy, Physical Medicine & Rehabilitation, at Aster RV Hospital.)
