Women are born to manage the state of affairs at home and at work. Their ability to juggle multiple responsibilities has them growing in numbers within the workforce. According to the World Bank, over 39.3% of the global labor force comprises women.
While managing work and stress is important, it is quintessential not to lose yourself along the way. Health and fitness are sidelined by individuals because there’s always a “tomorrow” to exercise.
In any case, all efforts you make or don’t make will take time to surface. So it feels easier to sideline these and to focus on the things at hand.
Working women, in general, are pressed for time. So it’s okay if you don’t have a lot of time to prioritize your fitness goals. This, however, doesn’t mean it is okay to sideline them.
Here are 6 tips to stay in shape even with your hectic office and home routine.
1. Eat Well
All good things begin with food; that’s probably why it is the main highlight of a date. You have half of your fitness equation figured out if you know what to eat and when.
It has already been stressed enough that your meals should have plenty of nutrients. The theory of a well-balanced diet and its role in your health stays true.Healthy doesn’t mean all green; you should consume everything.
You might want to chuck out all unhealthy snacks and replace them with fruits, vegetables, and nuts. The real problem is munching on fat-loaded or carbohydrate-loaded snacks throughout the day. You won’t feel hungry at the right time and it’ll mess up your body clock.
And this brings us to the third most important aspect of eating – timing. Make sure you chalk up a routine and follow the timings. Having reckless meal times may contribute to weight gain. And when it is about getting in shape that’s the last thing you want.
2. Morning Routine
The best way to stay put with your exercise routine is to get through with it in the early morning hours. Not only does it keep you fresh and active throughout the day but also ensures you are less likely to miss it due to fatigue and/or other reasons.
There are fewer distractions early in the morning. And if you are doing it right, you’ll have plenty of time for it too. Partner up with a friend and you’ll see a higher commitment to the cause.
3. Mix It Up
When you exercise, it is imperative to keep your interest intact. Women are told to avoid weights and instead focus on cardio and aerobics. However, experts agree that strength training is a good place to start. Lifting weights not only helps tone your body but also builds stamina.
HIIT or high-intensity interval training also works wonders. In fact, two weeks of HIIT can enhance fat oxidation in women. This is incentive enough to get out of bed and try it for once.
The key is to keep mixing up your exercise routines so you don’t feel bored. At least two weeks with any form of exercise is ideal. You’ll want to try out something new after this period and feel more interested in it. If you’re mixing it up too often, you’ll exhaust all variety too early and might lose interest too.
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4. Hydration is the Key
Everyone should consume about 3-4 liters of water everyday. Since water has zero calories, it is recommended as the beverage of choice. However, juices, milk,and other concoctions are also considered within this intake requirement.
Staying hydrated works in several ways. It keeps your mind clear and focused, helps your skin stay soft and supple, aids in digestion and offers support in several other bodily functions. Along with eating well, you should be drinking well as well. You’ll automatically notice an improvement in your overall health.
5. Quit Sedentary
Office jobs, especially those that require minimal movement, work against your fitness goals. So if you’re in a position that mandates you to sit eight hours a day in front of your PC/laptop, here’s what you need to do: quit sedentary. Small changes can help you achieve it.
Do not sit for more than two hours at a stretch. Take a walk to the kitchen or any other form of activity to get the blood flowing inside your body. And if it is possible, try walking to your office or to your lunch place. Even a ten-minute walk can work wonders for your body.
If driving is your common commute, try taking the bus or the train occasionally and walk the remaining short distance. If you have a pet, make sure you take them out everyday. Any time you see yourself lounging or sitting for more than two hours, get up and do something about it. You’ll feel more active and alert as well.
6. Accept a Challenge
Basic human instincts say accepting a challenge makes you more dedicated towards your goals. How can you accept a challenge and fail to deliver on it? It comes down to “do or die” so you’ll often opt for the former option.
Take part in a competition or put a hefty bet on your fitness goals with a friend. You’ll feel more motivated to hit the gym day after day. Or if you’re more of a do-it-yourself-at-home kind of person, it’ll help you stay true to it. It’ll feel so much better when you achieve and win twice at the same game!
Stay fit and in shape is a choice that you make every day. It doesn’t happen overnight and you can’t do it without putting in any kind of effort.So while you’re at it, may you ace it!
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