Dr. Palak Dengla (PT), HOD Physiotherapy, Physical Medicine & Rehabilitation, Aster RV Hospital

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). As a physiotherapist with 15 years of experience, I’ve witnessed the silent rise of deconditioning in this season.

Here’s why bodyweight support workouts at home are your rainy-day rescue plan:

1. 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.
2. Rain-Related Deconditioning: Just 2 weeks of physical inactivity can lead to up to 8% muscle strength loss and 4% aerobic capacity reduction.
3. 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.
4. 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.
5. Efficient Fat Burn: Bodyweight training elevates post-exercise oxygen consumption (EPOC), helping burn 15–30% more calories post-workout.
6. Online Sessions = Accountability: Virtual physiotherapy-led sessions have a 70% adherence rate, higher than self-led gym workouts (52%).
7. Muscle Loss = Metabolism Drop: Skipping workouts for a month can lead to a 5% drop-in basal metabolic rate (BMR), slowing weight loss.
8. Accessible & Equipment-Free: Exercises like squats, push-ups, planks, and glute bridges are scalable, joint-friendly, and require no equipment.
9. Improve Joint Stability & Balance: Controlled bodyweight moves enhance proprioception, reducing rainy season-related fall risks, especially in older adults.
10. 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 bodyweight support workouts and stay strong, dry, and on track.

  Dr. Palak Dengla, indoor exercises, indoor workouts, monsoons