Working Women Health Tips: Fitness For Daily Life
“Ladies are not superwomen” They are master of time and knows well how to manage personal life and professional life. While handling office and home, health becomes challenging for women.
A woman has lots of work that often she doesn’t take care of eating well. She has to be 24×7 hours managing work at home and office both. A working woman needs to have a healthy diet and keep the energy that she needs to work the whole day.
Healthy habits are the best path to avoid disease. Nutrient-rich food keeps energy for women’s busy life. For healthy eating, you should include whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, brown rice, and oats in your daily meals.
Fitness is not easy for working women. Most of the working women are facing a lot of difficulties with their health due to lack of exercise and proper physical workout. But complaining isn’t the solution as finding a balance between professional life and personal life. Exercise is also very important tips for working women.
It is very difficult to manage home and office both. It gives results in various health problems. According to the research, most of the working women suffer from various health issues.let’ have a look at each condition-
Some health problem facing working women
Some health problem affects women differently and commonly. Women suffer higher from depression, Infertility, obesity, etc. The following six illness condition considerable health risk.
Depression
Depression causes a feeling of sorrow. It leads to a variety of physical problems and emotional and can reduce the ability of understanding. Long working hours can also result in depression. It may lead to mental problem and unhealthy habits of smoking and drinking may also cause depression.
Depression symptoms-
- Loss of energy
- Sleeping too much
- Feeling guilty
- Difficulty making decision
- Weight lose
- Thought of death
- Loss of interest
Back pain
Wrong sitting posture for a long time and lots of exercise results in back pain. Suddenly weight gain can also be the risk of back pain. Back pain is also a reason for seeking medical treatment or the absence of work.
Infertility
Infertility increases due to lack of exercise, and unhealthy eating options, or stress problems, and also for addiction to smoking and drinking.
Obesity
Due to improper meal time. Continuous sitting and lack of exercise, unhealthy food result in obesity. Obesity can cause health problems like improper cholesterol levels, heart diseases, hypertension, etc.
An excess amount of body fat may also increase obesity.
Diabetes and cardiovascular diseases
Inactive lifestyle and supportive health problems like obesity, and stress may increase in diabetes and cardiovascular diseases.
Insomnia
Due to an unsecured mind and other problems in life lead to insomnia. Insomnia caused because of incomplete sleep. If your body and mind don’t get proper rest and various health problems may cause insomnia.
These types of health problems are very common. You can easily overcome these types of health problems like fitness. It’s very hard to maintain your fitness for working women. Here are some fitness tips for working women to stay healthy and fit.
Fitness tips for working women to stay healthy
Fitness is not easy for working women. Working women give some time to make their fitness. It doesn’t take back seat. Some fitness tips for working women are-
Stay active
Walk and talk are the best fitness tips for working women. Let suppose you don’t sit for a seat for a long time. Make a habit of taking a break for a few minutes every 3 hours. Take a walk for 15 minutes after lunch. By doing this we keep Healthy and fit.
Healthy eating
Take a hearty breakfast in the morning. Some people think that eating a hearty breakfast will increase weight. But no, you will feel drained through the day.
Healthy eating means eating many types of foods that give you nutrients. You need to maintain health, have energy, and feel good.
Stretch
It has a lot of benefits. Stretching increases flexibility and stops muscles from becoming painful at the end of the day. It removes toxins from the body and also improves blood circulation. Stretching is very important to generate energy into tired muscles. Stretch is very helpful to our bodies.
Break up your exercise
If ex-colleague came with an imaginative form with regular exercise during work hours. We work on the sixth floor of a building and he started by going down the first floor and coming twice a day. After two weeks doing this continuously, he changed this routine to third floors and after one week he upped it to fourth floors. It also increased the frequency to three times daily. There was much refreshment and joking, but also other colleagues were doing the same.
There is no excuse for not exercising. It means breaking up the exercise several times.
Drink lots of water
Keep One liter or two-liter water bottle filled with water on your desk and keep in mind to finish by the end of the day. Soon it should also be habits. It improves skin health and beauty and regulates body temperature and also maintains blood pressure.
Post lunch, walk
If you have an option for working across to a company cafe or canteen to eat your lunch, do so.
Don’t eat at your desk. If you will be tempted to work while eating, which is not a good idea.
Follow these steps and prevents disease, and also follow the given diet chart.
Diet chart for working women
Breakfast before 8 am
Eat one or half bowl of cornflakes/oats/sugar and muesli with milk.
Mid-morning meal at 11 am
Take Egg, mix veg parantha/ two vegetable mix salted pancake/cheese sandwich one-piece /besan cheela with one bowl of fruit chatt.
Lunch at 1:30 pm
One bowl of brown rice, one bowl of curd, soybean curry, with two multigrain roties.
Evening: roasted gram or mix nuts, protein milkshake 200 ml.
Dinner till 7 pm
One or half bowl of chicken/paneer/mutton/dal cauliflower and potato vegetable/ with two multigrain bread.
Every working woman should follow this diet plan for gaining the best health
Carry a healthy lunch to the office
Prepare a healthy homemade lunch and carry it to your office include roti, rice, dal, veggies, and salad to your tiffin box.
Avoid packed foods
If you feel hungry during your work hour then, don’t go for a canteen or Caffe to packed food. We suggest you carry some dry fruits, fruits, an nuts to eat when you feel like hungry.
Don’t take an excess limit of tea or coffee
Maximum offices have used coffee machines and excess to tea as well. Because of this, working women regularly take a number of cup of tea and coffee. Try to take in a limit amount at one cup per day or even better.
Avoid packed foods
If you feel hungry during your work hour then, don’t go for a canteen or Caffe to packed food. We suggest you carry some dry fruits, fruits, an nuts to eat when you feel like hungry.
Don’t take an excess limit of tea or coffee
Maximum offices have used coffee machines and excess to tea as well. Because of this, working women regularly take a number of cup of tea and coffee. Try to take in a limit amount at one cup per day or even better.
Don’t skip breakfast
Breakfast is very important for food for our bodies. So, it should not be missed. A good and healthy breakfast will help you keeping in energetic all-day.
Dinner
Dinner is very important to pay attention and stay fit to what you are eating for your dinner.
So, eat healthy food in your dinner.
Conclusion:
Thus, while discussing the problem and health tips of working women, the main emphasis should be on the healthy tips for working women as it is the most important. In short, we need to help women and join together in any work issues. working women should have to take care of their health and add some healthy food in their daily diet routine. And also do exercise daily.
