Women are one of the pillars and strength of a family. I have seen many women around me who hold and take care of the whole family, but they have no time to care for themselves. They just ignore the basics of a healthy life. Women love to read articles about health and fitness tips for women but to practice in real life becomes a struggle for her. If a woman is a working woman or an entrepreneur, she must strike a perfect work-life balance. A plant needs water, sunlight, humidity, and soil to grow and bloom, the same way a woman needs self-care and personal time to rejuvenate that will help her maintain the energy lost in the daily hustles of life.
Women’s Health is Key to A Happy Family
For a woman, practising self-care is mostly considered as being selfish. I have not ever heard a woman saying that I need a day off? They work 24/7 as unpaid caretakers and just want to make everything in the home perfect. If she is living with in-laws, she tries to strike an ideal image. She tries to meet all the expectations and responsibilities as she cannot digest a little imperfection in anything that she does.
Health and Fitness Tips Every Woman Should Follow
Women must take care of their health, here are ten health and fitness tips for women that will help them to take care of their health.
1. Healthy Breakfast
After eight to ten hours of sleep, breakfast is your first meal. So, breakfast should be healthy to keep your body fit and active throughout the day. You should take a nutritious breakfast rich in fiber, vitamins, calcium, proteins, healthy carbs, and omega fatty acids.
2. Balanced Diet
Most women have an overweight problem. And in the process of losing weight, they often make mistakes like eating too less, not doing any workout according to their body type, and expecting instant results. It is necessary to take a balanced diet rich in vitamins, fatty acids, fiber, proteins, calcium, and healthy carbs. All these nutrients are essential to keep their body fit and healthy. They should follow this “Do not eat more, eat less but healthy”.
3. Avoid Junk Food
Women should avoid eating fast and junk foods. You should avoid eating oily food or food fried in deep oil and avoid processed and tetra-packed meals and juices. Make sure to eat healthy, organic, and homemade snacks and food. Only exercise will not keep you fit unless you choose the right diet to go along with it. Say a ‘Big No’ to burgers and pizza. Most of us do not pay attention to the quality and the ingredients of the food we usually take in our daily life. After exercise you will feel very hungry and you tempt to munch on the snacks. A simple formula is that eat light snack before exercise. You can take a banana or an apple. When you exercise your body dehydrates, take an energy drink in between the exercise.
4. Eat Healthy Snacks
If you feel hungry between meals, trying taking fruit juices, fruits, salads, and nuts. All these things are readily available in your kitchen at home, and if you are working women, you can carry some of these nuts in your bag to curb hunger.
5. Say ‘No’ to Alcohol and Smoking
Consuming alcohol or smoking damages body badly. Heavily smoking hinders the blood circulation; and due to which the body cannot receive adequate oxygen and nutrients. Alcohol dehydrates the body. So, they should drink plenty of water to keep their bodies hydrated.
6. Sound Sleep
Apart from exercising a good night sleep of at least 7-8 hours is required for a healthy body. When you sleep less you are more inclined to overeat to meet the energy needs. Women usually avoid rest or sound sleep just to complete their work and responsibilities either at home or at the workplace. To spend a productive day, they must get a good night’s sleep. Insufficient sleep affects their physical and mental health and also brings down your productivity at home or office. If they take eight hours of sleep, it is luxury, and if they can get six to seven hours of sleep, it’s enough for their health and productivity.
7. A Strict ‘No’ to Tension
Every day, every woman should tell herself that “I will not stress over things today”. It does not matter what stage of life you are at — a daughter, a mother, or a grandmother; you can find yourself juggling several things at one time, leading to pressures which sometimes can be too tough to handle. We know that in severe conditions finding time to unwind can be pretty challenging. But it will help if you take out some time to relax your mind. This can be done by an hour-long yoga session or by reading your favorite book or magazine, travelling, or anything which keeps you relax you should perform. You can also maintain fitness while vacationing while doing outdoor activities. Go for camping with your family and friends. It will give you a little freedom from the stressful life and where you can pitch a tent, gather firewood and fishing. Make a group and do biking on the long trails.
8. Regular Medical Checkup
A regular medical checkup is quite helpful to recognize problems in the body. If you feel well, then medical checkups and tests can not only diagnose signs of serious diseases and conditions but also have a better chance of successfully curing or effectively curing them. So, you should schedule a checkup after six months to stay on a safer side.
9. Proper Exercise
Women can avoid many health ailments by doing exercise. They should get at least 30 minutes of exercise daily to keep the heart functioning properly. Exercise like walking, jogging, dancing, and bicycling are good for women’s health. Any form of physical activity like work at home or running around to the grocery store is better than nothing. Yoga is also quite beneficial and helpful for good health, try to take out time for 30 mins for this powerful exercise, it not only gives strength and inner peace both. Exercising should be in your daily routine. Do not give up with excuses of not getting time. Give importance to it like any other important task in your day-to-day life. If you have a sitting job at your workplace, make the habit to walk for the short distance after the lunch. This will help you to stretch your body and you will feel relaxed and refreshed.
Don’t not get stick to a single type of exercise every day. Think of various options you can able to do like a treadmill, biking, brisk walking, even walking on the staircase. Meditation is yet another thing that you can do in the early morning, so get up early and spend at least 10-15 minutes doing meditation. It is like the medicine of relief from the stressful living.
Start your fitness program with an achievable goal. Do not set goals which will make you frustrated in the starting like losing 20 pounds in a week time. In case you do not see the result you will just give up. Always start with the brisk walk in the park or ground. You can gradually shift to treadmill and cycling. Morning time is the best time to exercise, meditation and relaxation. Make a habit to leave bed early and be ready for the fitness program. You will feel fresh all day long. Do not start exercising heavily on the very first day. Exercise in a right way is the key to success. If you do not find results take some classes from the instructor. He will guide you with tips and tricks of exercise which is good and beneficial for you.
10. Keep Hydrated
It seems too basic, but it is one of the essential steps for a healthy life. Hydration keeps the physical and mental functioning healthy. Drinking ten to twelve glasses of water in a day is also key to keeping yourself fit from the inside out. To avoid dehydration, it is best and easy to keep a water bottle in your purse. Hydration also aids in weight loss or maintenance because it not only reduces the feeling of hunger but also helps you to eat less during meal times. Drink lots and lots of water. The body converts fat into energy and releases fat in water. Keep yourself away from dehydration. Drink at least 10 oz glasses or bottles a day. You will feel less hungry if you fill your stomach with water.
Women’s health and fitness are two significant and important aspects for every woman everywhere. Women can maintain their health and fitness by doing proper exercise, avoiding smoking and drinking alcohol, etc. There were some health and fitness tips for women which every woman should follow to combat any hurdles or hassles in her life.