Of all the excuses that one uses to avoid exercise, inclimate weather, especially rain, tops the list. One had better start casting about for a better one. Because not only is it not remotely unhealthy to exercise in rain, it can actually be beneficial. For example, a 2013 study by the U.S. National Institute of Health concluded that not only are people more energetic exercising in rain, but that the precipitation causes their metabolisms to speed up, leading to greater calorie burning.
But you're still not keen on exercising out of doors on rainy days? It's true that moderate to heavy rain reduces visibility for both exercisers and motorists. Other safety concerns can include slipping and even hypothermia risks. And of course, exercise outside in thunderstorms should never even be considered. But there's still no excuse for putting off your fitness regime until the sun has returned. Below are pointers for a rainy day workout that can be done indoors, irregardless if you live in a large home or tiny flat.
There's no better all-around exercise than walking, even if you're walking in place. Even if you're walking in place without a treadmill. If that sounds a bit dull, liven up your walk to nowhere by listening to lively music, watching exercise videos, or having a "faux walk" companion join you for real conversation. Use a pedometer or heart monitor as you do so, and see the real health gains you can achieve with "fake walking". If you have access to indoor shopping centres and can avoid the temptation to abandon exercise for shopping, these establishments can be well suited to indoor walking.
These simple to moderate exercises tone muscles and strengthen the heart. They require only an exercise mat and a standard (non-wheeled) chair to perform.
For "Lightening Punches", the exerciser should stand tall with shoulders back, abs pulled in, and feet apart but providing adequate balance. The exerciser should squat slowly to the floor without pushing out one's backside. Remaining in squatting position, breathe deeply and push an arm straight out without locking the elbow. Repeat the motion with the other arm while staying in your squat. Alternate the exercise with your arms as many times as possible within 30 seconds. Remember that thrusting out and retracting the arm should have an equal amount of force. This particular exercise is cardio-enhancing.
For muscle strengthening, try "Sunshine Squats". Stand behind a chair and place your hands on it in front of you for balance. Keeping your left knee slightly bent, raise your left leg completely off of the ground. Go down into a squat on your left leg, and hold this position for a thirty second count. Try not to lean forward as you perform this squat, and don't let your knee extend out past your toes. Come up out of the squat, lower the raised limb, alternate legs and repeat the exercise. Try to perform at least ten squats on each leg.
Jumping rope requires very little room, and you don't even need a rope! "Ghost jumping" or mimicking jumping with an actual rope burns just as many calories as the real thing. 30 minutes of this exercise can burn 350 calories. To make it more pleasant, take frequent short breaks, listen to music while doing so, and try different techniques such as one-legged jumping, etc.
And you don't need to be in a studio to do barre exercises which tones muscles, engages your abs, and has the same effect on your waist as a corset. If you have a handrail in your home, all the better, but a chair or couch will also suffice. Stand with your back against your "barre", gripping it with your hands from behind you. Bending the knee of one leg slightly, extend the opposite leg in front of you. Hold for a thirty second count and alternate legs. Try to do ten barres on each leg.