Nature is the best healer. Whether walking in a park barefoot or going on a hiking trail, it heals us inside out. Hiking is more than just a recreational activity; it’s a powerful way to boost physical and mental well-being. Hiking offers a unique blend of cardiovascular workouts, muscle strengthening, and stress relief. Whether you’re travelling through mountain trails, meandering through forest paths, or exploring local parks, the health benefits of hiking are innumerable. We got in touch with Dr Indramani Upadhyay, MPT (Ortho), HOD – The Center for Knee and Hip Care, Vaishali, Ghaziabad who shares the myriad benefits that regular hiking can offer.

1. Cardiovascular Health

Dr Indramani Upadhyay shares that hiking is an excellent cardiovascular exercise. It increases your heart rate, which improves blood circulation and oxygen supply throughout the body. Regular hiking can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels.

2. Muscle Strengthening

“Navigating different terrains requires the use of multiple muscle groups. Uphill climbs strengthen the quadriceps, glutes, and calves, while downhill hikes engage the hips, knees, and lower back muscles. This comprehensive workout helps build muscle endurance and strength,” he said.

3. Weight Management

Dr Indramani Upadhyay explains that hiking is an effective way to burn calories and maintain a healthy weight. The number of calories burned depends on the trail’s difficulty and the hiker’s weight, but it can be comparable to other forms of aerobic exercise such as running or cycling.

4. Bone Density Improvement

Weight-bearing exercises like hiking are crucial for maintaining healthy bones. The physical impact of walking on varied surfaces stimulates bone growth and helps prevent osteoporosis, a condition that weakens bones and makes them more prone to fractures, he mentioned.

Dr Indramani Upadhyay shares that spending time in nature has been shown to reduce stress, anxiety, and depression. The combination of physical activity and the calming environment of the outdoors releases endorphins, which improve mood and overall mental well-being.

6. Improved Balance and Coordination

Dr Indramani Upadhyay shares, that hiking often involves navigating uneven terrain, which challenges your balance and coordination. Regular practice can enhance these skills, reducing the risk of falls and improving overall stability, particularly important as we age.

7. Boosted Immune System

“Regular exposure to nature and physical activity can strengthen the immune system. Hiking can increase the production of white blood cells, which help the body fight off infections. Additionally, the fresh air and sunlight provide vitamin D, essential for maintaining a robust immune response,” he said.

As the monsoon season sets in, outdoor workouts might seem like a distant dream with heavy rains and wet grounds. Embrace the season with these five exciting indoor workout options that are far from your usual gym routines or typical yogic exercises. This monsoon try something offbeat and get your stamina soaring.

HIIT Workouts

HIIT, or High-Intensity Interval Training, is a dynamic exercise method that alternates between intense bursts of activity and short periods of rest or lower-intensity exercise.It’s known for its effectiveness in burning calories and improving cardiovascular health in a shorter amount of time compared to traditional workouts. HIIT sessions typically last between 20 to 30 minutes, making them perfect for squeezing into a busy schedule.

Pilates

Pilates aims to improve general body alignment, increase flexibility, and strengthen the core muscles. People of all fitness levels can benefit from this low-impact training technique, which can be customized to target particular body parts including the legs, back, and belly. Precise movements and regulated breathing techniques are common in Pilates exercises, which enhance mental and physical health. Pilates courses are widely available at gyms and fitness centers. Trained Pilates teachers lead students through a variety of exercises on a mat or with specialized equipment.

Aerial Yoga

Aerial yoga uses silk fabric or a hammock suspended from the ceiling to blend classic yoga positions with aerial acrobatics. This type of training gives you a unique full-body workout while you navigate in the air, improving flexibility, balance, and core strength. From absolute beginners to seasoned practitioners, aerial yoga programs accommodate all ability levels and provide a welcome variation from traditional floor-based yoga practices. It’s a fantastic way to push yourself and experience weightlessness at the same time.

Kickboxing

According to Drishti Chhabria, founder, chief experience officer, Orangetheory Fitness India, “Kickboxing is a high-intensity exercise that improves endurance, coordination, and agility by combining martial arts techniques with cardio aspects. Punches, kicks, and knee strikes are performed against a heavy bag or with a partner in this full-body workout, which is a great way to relieve stress. A well-rounded exercise experience is ensured by the inclusion of warm-ups, skill drills, and cool-downs in kickboxing lessons. Kickboxing offers an enjoyable and motivating exercise choice, regardless of your fitness goals: strength training, calorie burning, or learning self-defense skills.”

Capoeira

Brazilian martial art capoeira is a fluid and rhythmic movement technique that incorporates dance, acrobatics, and music. Its fluid kicks, spins, and sweeps set to the rhythm of traditional Brazilian instruments like the berimbau define it. Capoeira develops creativity and a respect for culture in addition to physical conditioning, flexibility, and reflexes. Partner exercises, music lessons, and games (called “jogos”) are common in classes, which foster a lively and supportive environment.
With these five exciting indoor workout options—HIIT workouts, Pilates, aerial yoga, kickboxing, and Capoeira—you can beat the monsoon blues while staying fit and active. Embrace these unconventional fitness activities to maintain your well-being and make the most of the rainy season indoors.

Not everybody has enough room for a designated gym or studio, but that doesn’t mean you should give up on working out at home. You don’t need a full-size treadmill or a giant exercise bike taking up the limited free space you have to get your heart pumping. There are so many pieces of fitness equipment that you can store under your bed or behind your couch between sessions that’ll still give you a full-body workout. To help you out, we’ve rounded up some of the best compact fitness equipment you can use to get your daily sweat sesh in without cluttering up your space.

Here are the best pieces of fitness equipment that won’t take over your home: