Women's Fitness & Health

         Women’s  fitness and health 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”. 

HEALTH Contents:

• 1 meal of the day
• 2 Keep calm and hydrate 
• 3 Maintain a healthy weight 
• 4 important minerals
• 5 not stress over things
• 6 Regular checkups
• 7 Sleep solves everything
• 8 exercise

#1 meal of the day

                 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 the feeling of hunger but also helps you eat less during meal times. 

#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 Do 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.          

#5 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.    

#6 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.

#7 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.                                                 

#8 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.

Fitness Tips:

8 Best Exercises To Do At Home For Women

#1 Jumping Jacks 

                                     

                   It’s a basic exercise to start with. It’s important to warm up and stretch before starting the regular exercise. Jumping jack gives flexibility and help you increase the stamina. Keep your feet together and stand tall and keeping hands straight at your sides. While jumping, raise your arms above your head and feet’s apart to the sides. Quickly reverse and come back to standing position with a jump. 

#2 Push-ups

                                   

                  Keep hands under bit outside your shoulder, keep your leg stretched, lower your body until chest gets near to the floor and quickly come back to original position. It basically strengthens your upper body as it’s beneficial for chest, shoulders and triceps. It also strengthens yours thighs and abdominal muscles.

                                                                                            

#3 Squats

                             

                       Keep shoulders and chest up with back straight and feet wider apart (as of the shoulder width). Take your hips back and then bend your knees and sit as if you are sitting on chair. Slowly come back to the original position and repeat. Ensure to look straight while squatting. Do it in a controlled manner. If your back or knew starts hurting, you are not doing it properly!

                                                                              

#4 Single Leg Stand

                                       

                  Balancing on one feet enhances flexibility of leg muscle's Shift your entire body weight on one foot and lift the other slightly off the floor. Keep it straight forward and try not to lean your body. Stay in the position for a minute.                            

#5 Bridge Posture 

                          

                                 

                       Lie flat your back with arms on your sides, palms down. Keep feet flat on the floor with knees bended. Ensure to keep feet’s apart (hip-width). Now, slowly lift your hip towards ceiling and hold on to the position for a while and then come back to original position. Bridge pose helps you get relief from lower back pain and helps you fight hypertension.                                                                         

#6 Plank

                                     

              Plank exercise puts your entire body on work. It’s most vital for abdominals. Get down on the floor on your elbows and toes. Elbows should bent and directly below your shoulders. Keep the body straight while holding on to the position.

#7 Leg Raise 

                                    

                    Leg raise exercises are one of the best for abdominal areas. You just need to lie on your back, place your hands beside you, palms down. Raise your legs off the ground keeping your knees locked. Hold on to the position as long as you comfortably can and then slowly come back to original position.                 

#8 Crunches 

              It’s a traditional exercise for stronger abs. Lie flat on your back, knees bent with feet flat on the floor. Keep the feet apart. Hands to be kept at the base of your head with elbows pointed out. Bring up your head and shoulder off the floor using your abs and go back to the position with control.

Eat healthy, stay active, exercise regularly and live longer!