Thane: Working out in clean and controlled air temperature of gyms or at home or exercising outdoors sporting masks that filter fumes and air particles are the alternatives available for the determined morning walkers, runners and cyclists to beat the high levels of air pollution that has gripped Thane post the festive season.Medical experts and fitness trainers are in fact advising the older people and those with lung problems to avoid morning physical exertions for next few weeks till the pollution reduces.Advocating indoor workouts like Yoga or Zumba, the professionals say these exercises will make people feel fresh and energised and is a better option than stop doing morning workouts.“The beginners can do the basic yoga asanas like Surya Namaskar which will help them to stretch all the body muscles which get strained and even make the person feel fresh throughout the day, instead of feeling lazy or tired. Also, people can do any kind of Pranayama, which will help their respiratory system as it involves deep breathing,” said Sneha Inamdar, yoga practitioner.For the ones who want to strengthen their muscles or work on pumping up their bodies can do some acroyoga, can use their own body weight or use grains, books etc. as weights. There are some exercises which do not even need much space and are easier to do even in small space.“Wall push-ups, squats, burpees, crunches, walking lunges are some of the exercises which are easy and can be done in small spaces. These can be done in sets and can be repeated; also they require minimal time like 15-20minutes but have more effect and are convenient especially for office goers. The ones who want to do weight training can hold a book in their hand near the chest and do squats and lunges. Even large cans, containers etc. can be used as weights for few other exercises,” said Durga Jena, trainer and co-owner of Machineless workout.Also, the diet during this season plays a big role and one can make sure to eat warm food or food items that help enhance the immune system. It is even learnt that workout and diet go hand-in-hand and if both are done then the effect on the body is better.“To get the thermogenic effect people can eat warm and high fibre food items like eggs, chicken, paneer, tofu, pulses etc. Also, in order to increase the immunity, people can consume items like garlic, ginger, black pepper, cinnamon etc. by adding it in their food,” said Surjit Manna, Mumbai-based sports nutritionist.To get the thermogenic effect people can eat warm and high fibre food items like eggs, chicken, paneer, tofu, pulses etc. Also, in order to increase the immunity, people can consume items like garlic, ginger, black pepper, cinnamon etc by adding it in their food

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