too busy to exercise_ 6 practical tips to keeping fit for a busy women.

Are you TOO BUSY to exercise?

 

BENEFITS OF PHYSICAL ACTIVITY FOR WOMEN

Regular physical activity can improve women’s’ health and help prevent many of the diseases and conditions that are major causes of death and disability for women around the world. Many women suffer from disease processes that are associated with inadequate participation in physical activity:

  • Cardiovascular diseases account for one-third of deaths among women around the world and half of all deaths in women over 50 years old in developing countries.

  • Diabetes affects more than 70 million women in the world and its prevalence is projected to double by 2025.

  • Osteoporosis is a disease in which bones become fragile and more likely to break and is most prevalent in post-menopausal women.

Physical Activity has also been associated with improved psychological health by reducing levels of stress, anxiety and depression. This is particularly important for women who demonstrate an incidence of depression that is reported to be almost double that of men in both developed and developing countries. It has also been suggested that physical activity can contribute to building self-esteem and confidence and can provide a vehicle for social integration and equality for women in society.

Here are 6 practical tips for keeping fit even with a packed schedule. These are the 6 tips I practice myself on a daily basis.

  1. Anytime is a good time for exercise EXCEPT three hours before bedtime. Walk or cycle to work. When I’m I work, I usually take the stairs, these brief but regular exercises can prove to be of benefit in the long run. If you live in an apartment, walk up the stairs, there isn’t any excuse not to.

  2. Although self-discipline is important to make sure you exercise regularly, by picking an exercise you enjoy will make it a tad easier. For example, I enjoy dancing, and since most classes start at night, I look forward to my favourite dance class at the end of the day. Try to enlist a buddy, whether it’s camaraderie or competitiveness that drives you, exercising with a friend means you can push one another and keep accountability.

  3. Dislike heading out to the gym or going for walks/jogs? Just can’t find the time after a long day to work out? Try going on YouTube and search 10 min workouts, there a plenty of videos you could try, from cardio workouts to strength workouts and even Pilates or yoga! The best part you can do it from the comfort of your own home. So there isn’t any excuse you can’t find 10 minutes just before dinner to sneak in a quick workout.

  4. Commit yourself to a fitness schedule if you want to see results. There’s no easy way to become fitter. Write down the tasks you must perform every day. Try to prioritize and include exercise regimes in your daily schedule. Keep reminding yourself “doing regular exercise will clearly benefit me over time!”

  5. Some exercise worked into your daily schedule is better than nothing. All you need is a few minutes wherever you are and whenever you can. You can even exercise at your desk or office. Even in your car! Try holding in your tummy for 10 seconds and release, and repeat this a couple of times. Or even while sitting at your desk, you could do leg lifts or squeeze your buttocks and hold. It’s discreet but still effective.

  6. Lastly, everyone needs some motivation to continue with your exercise routine. Competitions are a good place where you can assess your level of fitness. As competitions happen regularly, you have plenty of choices. Take your pick, set a goal and improve your fitness level. For example, walkathons or marathons are a good start.

Here is the take-home message:

1) Any time is a good time to exercise
2) Pick an exercise you enjoy
3) Set goals to motivate yourself
4) Commit yourself to a fitness schedule that suits you
5) Some exercise worked into your daily schedule is better than nothing
6) Competitions are a good place to motivate and assess your fitness level


Here are some suggestions of exercises you can choose for the different categories of fitness (Endurance/strength /balance and flexibility)

Endurance:
Jogging
Cycling
Swimming
Gardening
Dancing
Hiking

Strength:
Weight training
Exercise using your own body weight
Exercise using equipment – E.g dumbbells, exercise balls, resistance band etc
TRX

Balance:
Taichi
Gymnastics
Extend Barre (Adult Ballet)

Flexibility:
Stretches – shoulder, upper arm, back, thigh, calf stretches
Yoga / Pilates

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