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Between May and September, the southwest monsoon causes a severe hit on Colombo. It is uncomfortable to exercise outside because of heavy rain, floods on main roads such as Baseline Road and Galle Road, and unrelenting humid weather, and sometimes impossible during the day. However, you can not afford to skip your workouts over the course of weeks and remain fit. It is good news that you do not have to visit a gym or spend lots of money on equipment to exercise, even during the rainy season. Here, there are 7 exercises that you can perform at home or indoors in Colombo.
1.Bodyweight Circuit Training.
This does not require any equipment. A simple circuit comprises squats, reverse lunges, push-ups, mountain climbers, and plank hold. Perform 40 seconds of each exercise, 20 seconds of rest and repeat the entire circuit 4 times. This lasts around 30 minutes and is a whole-body exercise. More than enough space is provided by a typical Sri Lankan living room or an open covered verandah. The intensity of this workout can be modified by modifying the rest intervals or including jumping exercises to make it more challenging.
2.Stair Climbing
When you are in an apartment block in places such as Wellawatte, Colpetty, Rajagiriya, or Battaramulla, your staircase is a free-of-charge cardio machine. When you use 20-25 minutes to go up and down the stairs, it causes your heart rate to soar, your leg and glute muscles to become stronger, and burns up a significant number of calories. Include a light backpack with books or water bottles to give the exercise additional resistance. It is among the least taken and best home workout exercises that the residents of Colombo apartments can utilize.
3.Jump Rope Indoors
Jump rope ranges between LKR 500 and LKR 1,500 in most sports shops in Colombo, including the ones around Maradona, Wellawatte and Pettah. You can play jump rope inside in a room with at least 8 feet of ceiling clearance. A 30-minute jog can be approximated to be equivalent to ten minutes of continuous jumping in terms of calorie burning. Taking alternate speeds (both fast and slow) every 30 seconds, interval rope jumping makes the workout interesting and puts more strain on the heart. It is a perfect rainy day accessory.
4.Yoga and Mobility Training
The monsoon season is truly an appropriate time to pay slightly more attention to flexibility, joint health, and mobility, which the majority of fitness-centered individuals do not pay very much attention to in the course of the dry season, when the majority of their attention is paid to outdoor cardio. The 40-minute yoga session will enhance the range of motion, decrease the chronic tightness of the muscles, assist with the posture, and have a measurable positive impact on mental health during the long, grey days when staying indoors. YouTube offers free routines regardless of the level. A good yoga mat is priced between LKR 2,000 and LKR 3,500 in local shops and is a good investment that can be utilized in the long term.
5.Resistance Band Workouts
One of the most feasible fitness pieces of equipment in Sri Lanka, as it is now, is resistance bands. A three-band set of varying resistance values will cost approximately LKR 1,500 to LKR 2,500 in sports stores of Colombo. You can actually train your shoulders, back, biceps, triceps, and legs with the aid of bands without bringing any heavy equipment. They also fit well in small living areas, which is an actual factor in the apartment buildings in Dehiwela, Bambalapitiya and Mount Lavinia. During various exercises, the bands may be attached to a door, a rail, or held on the foot.
6.The concept of Furniture-Based Strength Training
It is founded on the premise that large-scale furniture pieces may be utilized within a gym to provide resistance-based strength training to participants. Furniture-Based Strength Training has its basis on the fact that voluminous furniture can be used in a gym to allow its members to receive strength training through some sort of resistance.
A home furnishing can make you a pull-up bar and a gym bench is not needed in the first place, in case you are creative. A heavy wooden chair is suitable for tricep dips. Incline push-ups can be performed with the help of a low table edge. Instead of using a deadlift, farmer carries, or overhead press, a heavy bag of rice in your kitchen shop can make a weighted object that you can use. The Sri Lankan traditional houses commonly possess heavy wooden furniture, which is in the offing when it comes to this type of creative training. Work with what you can get and think about shape and uniformity instead of apparatus.
7.Baila and Aerobic Dance
This is always underestimated as a workout. Play Sinhala baila, Tamil pop, or any other fast Sri Lankan music and dance for 30 to 45 minutes. It can be heard informally; however, continuous dancing in moderate to high intensity is a real workout to the heart. It also maintains your mood and the level of energy on the long, indoor days that the monsoon imposes on you. In case of more structure, there are aerobics follow-along videos, which can be found on YouTube and can be practiced in a small, cleared area of any room in your house.
Sustaining Through the Rainy Season
The most difficult part about the Colombo monsoon is to keep motivated when it is easy to skip a day. It is advisable to set a specific exercise time (which can be as short as 20 to 30 minutes) that will establish the habit and eliminate the possibility of deciding whether to work out on a daily basis. The most appropriate time in Colombo is early morning, as the afternoon and evening are the very time when a lot of rain falls. Regularity in the weeks is far more important than the intensity on any given day. The fitness will be assured by a brief exercise for six days a week, which will ensure your fitness through the entire monsoon period and you will be in excellent shape when finally the clouds clear.
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