Top 10 Fitness Tips For Women
The following top 10 fitness tips for women on how to live a healthy life starts with good nutrition that should include lots of fruits and vegetables, lean meat and whole grains plus regular exercise.
It is wise to know and monitor the right weight for your age. Consult your doctor to learn what foods you should avoid and follow your eating discipline routines.
The Right Diet
If you are trying to lose some weight, foods with high calories should be omitted from your meals
The balanced diet must have enough vitamins, minerals and antioxidants. These co factors mainly come from carbohydrates, protein and fat.
These micronutrients assist our bodies to break the carbs, protein and fats into energy. They also help to repair damaged cells and allow cells to rejuvenate. They help to protect the brain and bone mineralization.
A healthy diet for women fitness needs special attention because it is believed that metabolism slows down at 10% every decade especially for women above 40. Therefore it is important to eat foods that boost metabolism such as:
Lentils
About 20 percent of women are iron deficient, which is bad news for your waistline—your body can’t work as efficiently to burn calories when it’s missing what it needs to work properly. One cup of lentils provides 35 percent of your daily iron needs.
Chili Peppers
Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear. It is believed that Chili peppers are also an unexpected source of vitamin C.
Lean meat
Lean meat is full of iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal.
Egg whites
Egg whites are rich in branched-chain amino acids, which keep your metabolism stoked. they are also loaded with protein and vitamin D.
Water
Drinking at least eight glasses of water every day keeps you hydrated. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated. If you’re even mildly dehydrated, your metabolism may slow down. Drink the water cold, which forces your body to use more calories to warm it up.
Whole Grains
100% whole grains are a key component of any nutritious diet. Try to incorporate these into your diet slowly: corn, brown rice, quinoa and oats.
Take Vitamins and Supplements
Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women.
Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.
Quit Smoking
If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream.
Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.
Exercise
Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight.
Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.
Protect your skin from the sun
Use sunscreen to protect your skin from the harmful rays of the sun. When you are outdoors from 11 a.m to 3 p.m wear wide brimmed hat and glasses Too much sun is bad for your skin.
Even when it’s cloudy, put broad-spectrum sunscreen (SPF 30 or higher) on any exposed skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.
Look after your teeth
Make sure to visit your dentist once or twice a year to have your teeth checked to prevent cavities and bad breath. And always keep that beautiful smile.
Drink alcohol in moderation
Drink no more than 2 drinks a day and no more than 10 drinks a week.
Visit your Gynaecologist
Pelvic and Pap Smear test
Women who are eighteen years and above should have their annual physical examination especially the Pap Smear test. A Pap Smear test is the best way to find cervical cancer. The test often is part of a pelvic examination. Ask your doctor about the age you should start having Pelvic and Pap Smear tests and how often to have this test.
Breast Examination and Mammogram
Talk to your doctor about when you should have a clinical breast examination and a mammogram. Medical experts differ on whether and how often women ages 40 to 49 should have these tests. At age 50, you should begin to have a mammogram every 2 to 3 years. Your doctor can help you decide what is right for you.
Cholesterol Level Checks
Post-menopausal women age 50 and older should have their cholesterol levels checked. Your doctor will tell you how often to have this done based on your age, family history, or other things that can increase your risk for heart disease.
Conducting a breast self-exam is encouraged once puberty has been reached and should be a habit as they mature.
Tests for sexually transmitted infections (STIs)
Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases and HIV/Aids.
Ask your doctor whether you should have tests for STIs. You may be at risk if you have sex with more than one person, especially if your partners do not wear condoms.
Avoid stress
I know it’s not easy to avoid stress these days owing to our present life styles. Everyone has stress but if it is overtaking your life, may be its high time you consult your doctor for help.
Many women are prone to too much stress because of juggling house chores, kids and more. Stress has been known as cause to many sicknesses. Try as much as possible to take time to relax by reading a good book. Hang out with friends and engage into sports. You could also try meditation and yoga.
Yoga
Try out this yoga program. Like anything you do, the outcome depends on what you put into it. The good news is, once you’ve spent some time mastering the individual poses, it takes as little as 10 minutes twice a day, 3 days a week, to see results with this program. That’s a total of just one hour a week, so it’s easy to work into your busy schedule. Within weeks, you’ll love how much leaner and toned your butt, thighs, abs, upper arms, and entire body look.
Ask For help
It’s not rocket science that whatever you do in your home, your kids are watching and they will learn from you. Ask your partner/husband to help with the chores.
Learn To delegate
Also try to delegate some duties to your kids or let them participate in the household chores from an early age on duties such as cooking or cleaning while having fun. Getting help from your family will surely relieve the stress and make life a lot easier.
Pamper yourself by going to a beauty spa or you can do some shopping (retail therapy). And do not forget to get enough sleep to revive your energy!
