Fitness Goals for Working Women
Pursuing a career or managing a business while raising a family puts unbelievable demands and pressure on women, and if one is not careful, this can lead to serious health issues.
Needless to say, we must never put our health and well-being at the bottom of our list of priorities. Always keep in mind that a healthy body is key to enabling you to carry out all of your daily tasks and responsibilities. As inspirational speaker Joyce Meyer put it: “I believe that the greatest gift you can give your family and the world is a healthy you.”
The good news is that with time management, you can always fit some exercise into your hectic schedule. Get as much physical activity in your work and home life as you can, and you’ll soon see an improvement in your stamina, productivity, and energy levels—guaranteed!
Wake up earlier
Try getting up earlier than usual on most days for some quiet “me time” and about 15 to 30 minutes of exercise. To ensure you focus on yourself during this period, prepare the breakfast and other needs of your children the night before. When the kids finally wake up, you’ve already worked up a sweat or enjoyed an invigorating run around the neighborhood.
Adopt an efficient exercise plan
Choose a workout program that can be performed quickly with little preparation, but yields maximum results in a shorter period of time. With such an exercise routine, it’s easy to sneak in your moves anytime and anywhere. Running and high-intensity workouts are some exercises that can be a good fit for your lifestyle.
Use what’s available
Whether you are trying to lull your baby to sleep at home or finishing paperwork at the office, use the things and furniture around you to reach your fitness goals. For instance, use your chair to perform stretching or bending exercises. Or you can invest in a yoga mat and do some planking positions or stretching exercises. And, yes, you can do this at the office, too.
Invest in dumbbells, bands, jump ropes
These pieces of exercise equipment can help speed up your heart rate and improve your blood circulation. While at home watching TV, pick up your dumbbells during commercial breaks and just flex your muscles. During a 30-minute sitcom, for example, you can get in nine minutes of exercise on average.
Make it fun
Who says exercise has to be boring and tedious? If you are not really into working out, consider other activities that appeal to you. Perhaps you’d like to enroll in a dance class or take yoga lessons or pick up a sports activity like boxing. These days there are tons of opportunities to get fit, so explore what’s out there and give it a try.
Escape during lunch time
Before or after taking your lunch, head out for some brisk walking outdoors for a mental and physical pick-me-up. When you return to work, make sure you have enough supply of fruits and raw vegetables, meal bars, or protein shakes for healthy snacking. This is a neat way to burn off extra calories and fill up on healthy food.
Include your family
What better way to exercise than to invite your husband and kids to join you in your quest for a healthy lifestyle? You’re all not only getting fitter, you’re all also getting closer to one other. Indeed, the family that jogs, walks, bikes, or treks together, stays together.
Photo: Claire Griffiths