12 Health and Fitness Tips Every Woman Should Follow
Balancing the demands of career, family, significant other, and
sometimes even coping with societal pressures to look good or conduct oneself
in a certain way can be quite draining for women. As she passes through several
milestones in her life, it is necessary that every woman out there makes sure
to put her health above everything else. Although ‘taking care of yourself’
doesn’t rank #1 in the priority list of most women out there, this year ‘It’s
Time for You’ to take care of your health, your fitness, and prioritize
yourself among other things. After all, all the people who do depend on you can
only do so, if you are at the top of the pyramid in terms of health and
wellness.
To
help women in their quest to take better care of themselves, we at HealthifyMe
have compiled 12 health and fitness tips that will come use to women from all
walks of life. These tips are based on information gathered from several
sources and personal experiences. So, no matter what your age or overall health
status is, these 12 tips will help you increase your chances of better health
and fitness all
1 Ladies, it’s called the most important meal of the day for a
reason
We, women, love reading up on health and
fitness tips, but always feel we do not have the time to honor them. Well, it’s
time we change that. Having breakfast not only provides you energy for the rest
of the day but also kick starts your metabolism. So, it is very essential you
keep aside 15 minutes in the morning to make something healthy and set yourself
up for a productive rest of the day.
2 Keep calm and hydrate
This
tip may seem basic, but it is one of the most crucial steps to a healthy life.
Staying hydrated leads to healthy physical and mental functioning. Drinking
lots of water during the day is also key to keeping yourself fit from the
inside out. To avoid dehydration, it is best to carry a water bottle as a
reminder. Hydrating yourself is also crucial to weight loss or maintenance
because it not only reduces th
3 Maintain a healthy weight
Weight loss is a subject that runs in the minds
of most women. Although quite distressing, reaching and maintaining a healthy
weight is important for your overall well-being. Being overweight can
significantly increase the risk of several chronic diseases and can reduce the
quality of your life. Therefore, the best way to maintain a healthy weight is
to have a good relationship with your food, get enough sleep, and exercise
regularly.
4 Exercise
Did
you know heart disease is the leading cause of death among women? However, this
disease can be kept at bay with exercise. Women must make sure to get at least
30 minutes of exercise every single day to keep the heart functioning properly.
Aerobic exercise which includes walking, jogging, bicycling and dancing are
good for women’s health. In fact, any form of physical exercise, even the usual
running around to the grocery store is better than nothing.
5 Eat well, live well, be well
As women, many of us are prone to neglecting
our own dietary needs. You may feel you need to put your family’s needs first
or you are too busy to adhere to a set diet. However, you must ensure that you
get all the nutrients you need from the foods you eat. You want to eat as close
to a natural food diet as possible. That means a variety of fresh vegetables,
fruits, whole grains, meat, fish, poultry, low-fat dairy products, and lots of nuts Among other things, women, in general, need lots
of calcium to build healthy bones and teeth to keep them strong as you age.
Good sources of calcium include dairy products, grains, leafy green vegetables,
tofu, and cabbage.
6 Two most important minerals every woman needs
Apart
from calcium, Zinc and Magnesium are two other minerals that are most needed by
women’s bodies. Consume Zinc, because a deficiency in this mineral impairs the
immune system, which results in thinning of hair and acne. Magnesium, on the
other hand, is most essential as it helps with sleep, bone health, and may also
help in relieving premenstrual symptoms, anxiety, and migraines.
7 Build a support circle
Several research studies show that social
circles of friends and family increase your likelihood of surviving health
problems, increase your level of happiness and even help you live longer. The
best way to build a support circle is to be a part of someone else’s support
circle. That way you can be there for each other. You can also build a support
circle by volunteering. This way you get to meet new people and also make new
friends. Helping can mean as simple as picking up a friend’s child from school
or even visiting your elderly neighbor for coffee.
8 “No ka matlab no hota hain”
Like Amitabh Bachan says in the movie ‘Pink’,
“No means No!”. Many a time, women try to do everything that everyone asks of
them and put themselves under ridiculous amounts of pressure trying to be the
“go-to” person for everyone. It’s not healthy and not practical. You have to
learn to say no without feeling bad about it. The earlier you learn to say
this, the better your health will be. This can be as simple as saying ‘no’ when
you have plans to hit the gym after work and you are asked to stay back late at
the office. You must always remember to prioritize and balance your health and
fitness with everything else that is going on. So, don’t be afraid to say
No.
9 “Today I will not stress over things”
A
mantra that every woman should tell herself is “I will not stress over things
today”. No matter what stage of life you are at – Daughter, mother, grandmother
– at every phase of life women are seen juggling several things at once which
leads to pressures that are too hard to handle. We know that finding time to
unwind can be pretty challenging. But, making time to take a few minutes every
day just to relax and get your perspective back again is something that is
recommended by several studies. This can be you swinging by an hour-long yoga
session or even unwind by reading your favorite magazine.
10 Regular checkups
This is one point that we cannot emphasize enough on! Health
screenings are an important way to help recognize problems in the body –
sometimes even before you show any signs or symptoms. Even if you feel well,
early health checkups and screening tests can not only spot signs of serious
diseases and conditions but also have a better chance of successfully curing or
effectively treating them. Thus, we recommend that you schedule a checkup every
year with a primary care doctor to stay on the safer side of things.
11 Sleep solves everything
Sleep
is one of the best things women can get with all the busy schedules, cooking,
and running around they do. For a productive day at home, or at work, or even
at the gym, it is imperative that you get a good night’s sleep. Insufficient sleep not only brings down your
productivity but also affects the mental and physical state of your body and
overall well being. While 8 hours can be a luxury, a minimum of 6-7 hours is
vital. So, do make sure to clock in those hours.
12 Ultimately, it’s all about you!
One of the best health and fitness tips for
women is to make time for “just you”. A happy and healthy woman is way more
driven than a stressed-out one. The time you take out for yourself should be
filled with what you want and the things you want to do, and you get to decide
and dictate. A daily dose of just 10 minutes for yourself is one of the many
healthy habits you can do every day that will keep you feeling you’re very
best.
Summary
Women’s
health and fitness are two important aspects of life for ladies everywhere. No
one can underestimate the benefits one can gain from eating right, exercising
right and the peace and harmony it brings to your mind and body. While there is
no quick fix for a healthy body, these easy tips of eating nutritious food,
hydrating yourself, getting enough sleep, and in general – taking care of
yourself are the best ways for a women to get in shape physically and mentally.
It does take time, no doubt, but with a little bit of planning and motivation,
the results can be life-altering. We hope we have persuaded you to make a start
and take more care of yourselves, because ladies,” It’s Time”.
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