Working women are in a different class. It is inspiring to see the self-confidence they show while juggling work and home. Working women often put their health at the bottom of their priority list as their work and family responsibilities consume them.
Cloudely has compiled top health and fitness advice for women working. These tips inspire women to be their best selves at home and work. They are easy to use, quick, and effective. These health and fitness tips are also tailored to meet the needs of all women, regardless of their work status.
Breaking the Fast in a Healthy Way
This is our top tip for women who work.
According to studies, working women often neglect their breakfasts and spend only 3 minutes 15 seconds or less on them.
Skipping breakfast can cause cravings, which leads to more calories than you intended. This can lead to metabolic disturbances, weight gain, and mood swings. It is a vicious circle in the long term.
Expert tip:
Breakfast should be healthy and nutritious. You can kick-start your metabolism with a nut-and-fruit yogurt shake, homemade idli, or khichdi.
Sip healthy
Coffee is a symbol of relaxation for working women. Coffee is the perfect solution for taking a break or getting new ideas.
The polyphenols found in tea and coffee can interfere with iron and calcium absorption. Caffeine intake that is too high can cause anemia and osteoporosis.
Expert Tip
Drink water with natural flavors and do so frequently. Keep a jug of water with lemon and fruit slices in it. This naturally-flavored water is also suitable for detoxification. You can add seeds such as chia, barley, and flax for hydration.
Plan meals in advance
It can be time-consuming and tedious to cook. Cooking can drain energy for working women who have little help at home. The situation becomes more complicated if a woman has children and a family. Time-pressed women may eat out or eat fast foods with no nutritional value.
Expert tip:
Plan your weekly menu. Stock up on all the necessary vegetables and ingredients to avoid last-minute panic. To save time on meal preparation, chop them and store them in the refrigerator as you go. You can also cook it in advance, store it in the fridge, and reheat it. This process may result in a loss of nutrients.
Stock up on healthy
Avoiding processed and junk food is one of the most essential health and nutrition tips for working women. This is an obvious tip, but many working women must follow it. Women who lack the time or energy to cook often choose junk food and processed foods that are harmful.
Expert tip:
Stock up on healthy foods to kick junk food out of your diet. Fill your cart with healthy foods. You can cook healthy and quick meals with oats, whole grains, nuts, seeds, fruits, and salads.
Be aware of your weight
Working women are often concerned about their weight. Weight gain can be caused by stress, lack of sleep, exercise, poor diet, and nutritional deficiencies. Weight gain can lead to various ailments, including sleep disorders, hormonal imbalances, infertility, and mood swings.
Expert tip:
Weight control begins with awareness. Weight control can be achieved through a healthy diet, mindfulness, adequate physical activity, and stress management.
Check Your Emotional Well-Being
In an interview with Hopkins Medicine, psychologist Jennifer Hay Thorn Thwaite reveals that women who work face unique emotional challenges.
She finds that relationships, childcare, career ambitions, and lack of emotional support play havoc on the emotional health of working women.
Stress can be triggered by the inability to achieve work-life harmony, the intrusion of technology into personal time, and the lack of flexibility in working hours.
Expert tip:
Please find out the cause of your emotional stress, and make changes to counteract it. Women can achieve positive mental health by engaging in healthy hobbies, getting enough sleep, and having a system of support.
Mind the nutrients
A woman’s body undergoes frequent changes that affect her mentally, physically, and emotionally. Women can cope with these changes by ensuring they get enough nutrients. Women with nutritional deficiencies can develop minor to chronic conditions.
Regular check-ups
Women are notoriously bad at taking care of their health. Regular health checks can help to prevent and identify diseases before they become deadly.
Expert Tip
Regular health checks are a wise investment. Plan your annual or semi-annual check-ups. Health check-ups can also aid tax deductions. Consult your tax consultant or employer for guidance.
Live according to your stage of life
The life of a woman is a continuum with several distinct stages. These include infancy, puberty, reproductive issues, and pre-and post-menopause. Each step brings with it its own health and fitness challenges. Diet and nutrition must be able to meet these nutritional demands.
Expert Tip
Follow a lifestyle that is appropriate for your stage in life. Support your professional development without sacrificing the demands of the age. This will help you avoid infertility and hormonal imbalances and improve your mental health.
Try these refreshing exercise
Busy women should notice exercise. Tomorrow is never a good time to start an exercise program.
Exercise is a powerful tool that promotes holistic health.
Exercise helps you lose weight, improve decision-making, and become more mentally and physically robust.
Exercise can be a preventive measure against obesity, depression, osteoporosis in women, and other hormonally-related issues.
Expert Tip
Exercise can be demotivating if you stick to a single routine. Add variety to your workouts.
There are many options: swimming, dancing, Yoga, Pilates, or martial arts. You can also do gardening, Yoga, walking, weightlifting, aerobics, and more. Make the right choices to spice up your workout routine.
