Top 20 Fitness Tips for Working Woman




Daily exercise, clean eating, and an active lifestyle is a simple recipe for healthy living. This simple recipe comes at a price and most of us are not ready to pay that price. The price is consistency, time, and money. For a working woman who wakes up in the morning and rushes to work only to come and have just enough time to complete household chores and go to sleep, this can be difficult. In case you have a family, it is like coming home to another job. As a working mom, things get pretty hectic. You have time to exercise, the cooking takes too long because you are making sure it’s healthy for the kids, and when it comes to exercise things get pretty exhausting. To sum it all up, there is no way you can spend the whole day working only to come home and spend an hour in the gym? In short, taking care of fitness becomes a luxury that a working woman just can’t afford.

With the help of this article, we are going to enlist some easy ways that you can incorporate into your life. With the help of these fitness tips, you will be able to see a lot of improvement in your health and fitness. These tips are very easy to follow and they have been carefully enlisted while keeping in mind that you don’t have enough time but you still want to enjoy a healthy lifestyle.

Fitness Tips for Working Woman



# Stock Your Fridge with Fresh Vegetables and Fruits

The food in your fridge says a lot about your life choices. Try to buy weekly groceries and set them in your fridge. The option is to get fruits and vegetables so that even if you want to eat junk food you have no other option to snack on a vegetable or a fruit. This will also convince you to cook for yourself so you will know what you are eating rather than eating ready to eat or take away.

# Lunge Your Way to House Chores

Lunges are a great way to work on your back, leg muscles, and your core. Rather than joining a gym, all you need to do is just start performing lunges. Rather than walking from one room to another or from the kitchen to the laundry, just try to lunge your way there. This will help you exercise while you are running your household chores and you don’t need any extra time, money, or equipment.

# Take 10 Minutes for Exercise

One of the biggest issues is that most women don’t have enough time to work out. According to a recent study conducted by Harvard health, you don’t need to invest one hour on your daily walk. Just 10 minutes are enough if you do it in the morning before having your breakfast. In short, if you work out before going to the office, you will be saving your time and just 10 minutes in the morning can save you from a hectic workout routine later.

# Stick to Healthy Breakfast Options

Breakfast is the most important meal of the day. All you need is some smart cooking skills and you will have the best breakfast. Overnight oatmeal with fruits and honey is one of the best breakfasts that you can enjoy without cooking. Another option is Greek yogurt with some fruits, granola, and a drizzle of honey. This is a power pack breakfast that will keep you energized throughout the day and you will not feel heavy or lethargic. Another option is a good smoothie, you can just cut the fruits and freeze them on weekends and you can keep using them the whole week without getting worried about time.

# Play Good Music While Cooking

If you enjoy good music, play it while you are cooking. Your body will start responding to the music and you will start dancing right away. In the warm cozy kitchen, while you are cooking and dancing, you will sweat more, you will enjoy more and this will become your workout. This is an excellent workout where you don’t need any equipment or extra time for the workout.

# Exercise While You Watch Netflix

We have all heard about Netflix and chill but have you ever heard of Netflix and workout. Well, you are going to hear it now. Most people talk about dreadful planks and painfully slow times. However, if you keep yourself entertained while working out, you will be making the most out of your time without compromising on your entertainment or your work. Most people try to call their friends so they can pass this time but it is better to catch up on your favorite shows.

# Drink Up Your Emotions

Drinking water is one of the most underestimated things. Most people keep drinking coffee or energy drinks because they think it will keep them active. However, they don’t realize that they are drinking some extra calories as well. A simple way of replacing this is to drink water; however, if you want some flavor, just add some strawberry pieces, cucumber chunks, lemon, and a drizzle of honey. This will help you stay fresh and energized throughout the day. Try to drink at least 8 glasses of water every day.

# Get Some Vitamins

Vitamins and minerals are lifesavers. Most of the food that we eat is just carbs, proteins, and fat. There are no minerals and vitamins unless you take supplements. Make this your habit to have vitamins. There are so many vitamins available in the form of chewing gums, juices, and pills that you can enjoy. Recently a company introduced vitamins in the form of jelly beans that you can snack on and it is healthy. There are some sugar-free options as well that you can try.

# Make Calcium Your Friend

Calcium is very important for women because their bodies are different from the male version. Hormones imbalance is pretty common and the worst thing is that you will feel like you are struggling with stairs, walking, and jogging. There are calcium pills that you can dissolve in water and enjoy. In short, you will be staying hydrated and still fulfilling your calcium requirement.

# Invest In Whole Food

Whole food can become your friend if you learn the art of healthy shopping. Almost everything that you enjoy comes in whole foods. You can have pasta, bread, burger buns and also more. The taste is better, it becomes sweet and crunchy when you toast it and with other ingredients, it enhances the flavor even more.

# Look For Healthy Alternative

When you are thinking of cooking or buying something, think about a healthy alternative. Even ice cream has a healthy alternative. All you need is some frozen banana and some cocoa powder and you can enjoy homemade ice cream. Apart from dessert options that are curries, pasta, cream sauce, and a lot of other things that you can make without using butter or all the unhealthy food items.

# Plan Your Weekly Meal

Your simple weekly plan for the meal can save you a lot of time. People cut and mix things for the whole week and use it as they like. This will reduce your cooking time to half and you will not feel like you are struggling with your daily cooking. Apart from this, some people like to prepare meal boxes as well. Meal boxes can become boring over time because no one can eat the same food every day for a whole week, so look for things that you can cook within a few minutes.

# Bring a Workout Buddy

If you feel like you are struggling with your workout routine, bring a friend to the gym or on a walk. This will help you catch up with your friend and you will enjoy the experience as well. However, if you don’t want to bring your friend with you, just call them and you will be surprised how much quicker your exercise time will go.

# Make Technology Your Friend

Boring progress journals get very hectic for checking progress. However, there are so many apps that you can use. These apps help you track your exercise progress along with a better look at your vitals and you will see new tips as well. Some apps even give out motivational quotes and motivational videos to create a happy workout routine.

# Snack on Low-Calorie Food

Most people eat healthily but they binge eat chips, biscuits, chocolates, and other junk food. We all know that people crave snacks late at night. However, try to keep some nuts, fruits, and fresh berries at hand so you can snack at night. Some people snack on popcorn which is another healthy option. However, if you don’t want to compromise on the food choice, you should get an air fryer and you can eat any high-calorie food without deep frying it and the taste is almost the same.

# Sit Properly

Your body posture matters a lot. This will help you look more confident. Most women have a very bad sitting posture which makes them look lazy, shy, and nervous. Eventually, your posture will hinder the progress of your workout as well. It is better to adjust your posture by straightening up your shoulders and back. This will help you look taller and more confident.

# Punch-Out Your Frustrations

Punching is a great way to bring out your mental frustration throughout the day and punching is a great exercise as well. In short, it is a win-win situation. All you need is a good punching bag and some boxing gloves and you are good to go. Within a few months, you will get better at self-defense, your body posture will improve and you will feel mentally more satisfied.

# There Is No Hurry

Most people get frustrated when they don’t get desired results. However, you need to realize that it is a healthy lifestyle that you have to choose for yourself. Even if your body is not showing progress in the form of some calorie-burning or weight loss, you will still feel better. You will get rid of the mental frustration and guilt of not eating and living a healthy life.

# Do Something That Makes You Happy

Every day when you come home, take at least 10 minutes out of your day. This time should be dedicated to you only. Do something that is just for you and that makes you happy? Try to nourish yourself. You can do a face mask, hair mask, or enjoy a long warm bath. Some people like to read books, others like to watch movies, the choice is yours. It doesn’t have to be a whole hour, even a five-minute song is enough to lift the mood. It is all about the choices that you make. However, this doesn’t mean you end up binge eating donuts or some high-calorie food. It all comes down to a healthy choice, do something that gives you pleasure and not an after guilt.

# Delete the Takeaway Number

Most people have control over their choices however, we all have a few weak movements where we make decisions that we regret. We all have been there where we dial the takeaway number in the middle of the night just because we are lazy and hungry. A good way to reduce the temptations is to just delete the number. Most people don’t believe in this but it is the best way that can help you enjoy homemade snacks.

To sum it all up, it is easy to say that most people don’t understand the struggles of working women. However, when it comes to health and fitness it is better to take them seriously. Any compromise on your health and fitness might bring serious repercussions later. With the help of these tips, you will be able to make healthy choices that will help you improve your health and fitness.

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