It is a known fact that women struggle a lot when it comes to their fitness. They have to squeeze out time and energy to focus on themselves. Moreover, they don’t know where to begin, how to progress. This article will help them ease out and embark on their fitness journey.
Women need to take extra care of themselves, irrespective of the fact that they are working women or housewives. The most important reason being, they are more prone to diseases arising due to hormonal imbalance, and also, their body carries out the most heavy and responsible task of bearing children. They need to be stronger mentally and physically, throughout their lives to be able to take care of their work and family with more energy and more joy.
The key word is to prioritize yourself. Women being the pivot of the house and family, have to prioritize their workout regimen and choose right nutrition. If you are serious about your heath, if you seriously want to fit in your old size of your favourite pair jeans once again, if you want to increase your stamina and energy to do look after your office work and your family alike; you are left with no choice other than prioritizing yourself, taking out an hour for yourself and be consistent on it.
Start with any physical activity of your choice from walking to dancing or doing yoga – just anything that gets your moving and works well to balance your mental and physical health. You don’t need to jump into gym exercises right away. Raise your level and do the new, as your routine gets settled with your new lifestyle.
Here, let’s breakdown the steps for you to clear your mind and start your fitness journey.
- Eat right
Women should include iron folic acid and calcium in their diet, it is a very important nutrient components for a woman. Remember, not to starve yourselves forcibly, if you are busy with some work, you should be taking some time out from work. Food is fuel for your body and shouldn’t be skipped.
Women have the highest iron and other nutritional requirements during periods. At this time, there is more restlessness, fatigue, irritability and blood loss in the body, so at this time you should take a more nutritious diet and avoid doing more work and lifting heavy things, eat such foods which will help the body. The shortfall can be removed.
- Prioritise fitness
You should exercise and workout regularly and include such exercises which help to keep your cardiovascular/aerobic strength. By doing this you will not get tired and you will be able to do your work easily and doing so, you will stay away from heart disease, diabetes and cancer to some extent.
A BMI around 19-25 is healthy. The key to maintaining your optimum weight is to balance the calories consumed with the calories burnt.
- Avoid alcohol
Many women have the habit of drinking alcohol, but women are not able to digest alcohol easily. Today we will also tell you why women are not able to digest alcohol as compared to men. Because men weigh more than women and have more water in their bodies, so, the alcohol they drink gets diluted faster in their bodies than in that of a woman's.
- Tackle depression
Women are more at risk of depression while there are pregnant because, when a woman is pregnant, many changes take place in her body. Not only this, hormones also change in the woman's body, due to which there is a lot of effect on her mind. During these 9 months, she has to pass through many phases, in which sometimes there is a feeling of happiness and sometimes pain. Due to so many changes simultaneously, the risk of depression is high. Therefore, during pregnancy, women should take special care of their mental health.
- Avoid the sun between 10 a.m. and 2 p.m.
Take special care that whenever you go out, you must apply sunscreen with SPF 30 or more before that so that you can protect your skin from the harmful rays of the sun.
- Routine check-up
You must get your complete body checked up in 6 months, this helps you to know your health condition easily and you are aware of your health. Your workouts and diet can be altered as per your health condition and hence, your health condition can improve with time.
- Weight management
Many women do not take care of their weight either after getting married or having a baby, due to which their weight keeps on increasing. This may lead to several lifestyle related diseases or hormonal diseases later. So, pay attention to your weight. Even if you do gain weight, concentrate on your fat-loss by adopting mindful eating, gaining basic knowledge on workout and exercise. If you can’t do it yourself, take the help of fitness and nutrition experts.
We hope this article, helps you understand that a fitness routine is more of stress-burster and not a stress inducer. It might take time for you to settle in a routine and bring consistency. But once your routine is set and you start looking forward to next exercise routine, self-care will become so easy for you. Keep patience, don’t just do for quick fat-loss or weight-loss. Take it up as a lifestyle like you brush your teeth in the morning and it takes about 5 minutes, bathe – it takes around 15-20 minutes; similarly exercise/walk/dance/yoga – it takes around an hour. Make it into your happy hour. We wish you good health!
About The Author
The team is based out of Delhi and is connected to all the leading athletes, trainers and nutritionists. The purpose is to bridge the gap between common people and all fitness e..
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