Women are one of the pillars and strengths 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 practising in real life becomes a struggle for them. If a woman is a homemaker, working woman or entrepreneur, she must strike a perfect work-life balance. As plants need 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,” I need a day off.” She works 24/7 as an unpaid caretaker and just wants 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
Among many, the first fitness tips for women is their diet. 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 always opt for a nutritious breakfast rich in fiber, vitamins, calcium, proteins, healthy carbs, and omega fatty acids. Ensure not to skip your breakfast.
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
Avoid eating fast, junk, oily, deep-fried, processed foods even avoid taking 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 pizzas. After exercise, you might feel hungry and will be tempted to munch on the snacks; ensure to control it. A simple formula is to eat or drink something light before exercise, sip a cup of black coffee or take fruits like bananas or apples. When you exercise, your body dehydrates, so take healthy energy drinks, or protein shakes in between the exercise.
4. Eat Healthy Snacks
If you feel hungry between meals, try taking fruit juices, fruits, salads, and nuts. All these things are readily available in your kitchen at home, and if you are a working woman, 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 the body badly. Heavily smoking hinders blood circulation, and due to this, 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’s 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 your 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 their productivity at home or office. If they take eight hours of sleep, it is a 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 doesn’t 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. Try an hour-long yoga session or read your favourite book or magazine, travel, or do anything which keeps you relaxed. Go camping or biking on off-road long trails with your family or friends; it will give you a little freedom from a stressful life.
8. Regular Medical Checkups
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 the safer side.
9. Set an Exercise Routine
Women can avoid many health ailments with a daily exercise routine. They should get at least 30 minutes of exercise daily to keep the heart functioning properly. Exercises like walking, jogging, dancing, and bicycling are good for women’s health. Any form of physical activity, like working at home or running around to the grocery store, is better than doing nothing. Exercising in the right way is the key to success. Don’t get stick to a single type of exercise every day. Think of various options, like a treadmill, biking, brisk walking, or even walking on the staircase. Even doing 10-15 minutes of meditation in the early morning is also healthy. Yoga is also beneficial for good health; try to manage at least 30 mins for this power exercise; it gives strength and inner peace. If you are still looking for results, take classes from the instructors.
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 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.
11. Do Everything Right
Morning hours are the best time to exercise, meditation and relaxation. Make a habit of going to bed, waking up early, and getting ready for the fitness program. Do not start exercising heavily on the very first day. Always start with a brisk walk, gradually shifting to the treadmill and cycling. Start your fitness program with an achievable goal. Do not set goals that can leave you struggling, as you will give up when you uncover no result. If you have a sitting job at your workplace, make a habit of taking a short-distance walk after lunch. This will help you to stretch your body, and you will feel relaxed and refreshed. Doing whatever you do matters when you do it correctly.
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 that every woman should follow to combat any hurdles or hassles in her life.
Also Read: Let’s explore some essential skincare routines for women in their 40s to help them stay healthy and beautiful.