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It almost feels like the end of summer as we get into the festivals. It’s a great time to be outdoors with the sun shining bright, cool and crisp air and the Himalayan mountains beginning to show. I find this the perfect time to get into outdoor workouts or to amp up my gym routine. But I have also found that many of you struggle with keeping up with your exercise regimen during frequent holidays that come with the festivities, and the smaller daylight hours.

Many of us also suffer from colds and flu due to the change in weather. But if you keep up with a healthy routine and adequate change in your diet to suit the weather, you will come through with mild bout or none at all.

I have listed here a few tips to make the most of the changing season in terms of your fitness and wellbeing:

# If you can’t find time to head to the gym, try walking or running. It’s the easiest form of exercise and a great way to get movement throughout the day. Make it a habit to get a brisk walk of 20-30 minutes every day. To cover short distances, try walking instead of driving. Also take the stairs instead of the elevator.  If you are into running, try different speeds and intensity levels to get the most out of it. Always, make sure you are wearing the right shoes.

# This is the perfect weather for hiking. Use your weekends and holidays to get the family out in the open and hiking. Cool weather, great views, bonding with family and friends, and burning calories – it just couldn’t get better. Hiking up and down works your muscles and strengthens your cardio endurance. Being outdoors is also refreshing and clears your head.  Again make sure that you are wearing the right shoes and stay hydrated through the hike.

# If you prefer the gym, shake things up a little by trying out a new routine or exercise form. Whether it’s a group class or a one-on-one training, stay motivated by keeping it interesting and your body guessing.  Cross fit, circuit training, body combat, yoga… there’s a huge number of workouts to choose from.

# Ensure the nutritional value of what you eat. Enjoy the seasonal fruits and vegetables. It’s a great time to explore fresh salads and soups. Don’t binge eat because of the festivals. Try a little of everything in moderation, but stick to what’s really good for your health and body. There’s more to festivals than just food!

# If you are down with a cold and unwell, get the required rest. Pushing your body will only be counterproductive. Get the adequate nutrition and rest to recover faster.

Sandesh Palungwa Limbu is a certified professional fitness instructor, founder of RAGE Fitness, and also specialises in mixed martial arts. For answers to your fitness queries, write to him at ragefitness@live.com