We live in a day and age where staying fit and healthy, as women, is not negotiable. It is imperative that we live our lives stress free and in good health, what with the number of demands we juggle on a daily basis. This is doubly so in the case of women – for their multitasking reaches all new levels with having to handle the home front and the work front with ease. Achieving personal wellness goals requires a considerable degree of effort on our part in our everyday living, in order to stay healthy and on top of things in life successfully. Here are ten habits of fit and healthy women that you should consider adopting for yourself:
1. Eat a good, wholesome and filling breakfast every morning. Starting your day with a good breakfast keeps you healthy all day, and keeps indigestion at bay. Instead of stocking up on the unhealthy, eat fruits, yoghurt, eggs or green salads.
2. Avoid snacking on unhealthy stuff. Snacking between meals is almost nearly inevitable – let’s face it, the few that don’t snack in between meals have probably achieved a very advanced level of self-discipline. But for the most of us, it is but natural to grab a bite every now and then. To stay fit and healthy, add fruits, vegetables and green tea to your snacking and drinking regimen.
3. Sleep for at least six hours each day. It is a priority and an important additive for your health to remain in order. Sleeping little can leave you feeling cranky, depressed and even make you binge – especially at midnight.
4. Hydrate, hydrate, hydrate. Fresh juices, water and buttermilk, and wherever available, coconut water become the core source of fluid intake, so that there are no empty calories going into the body.
5. Eat whatever you want, but in moderation. Don’t indulge yourself in too much of a favourite food – everything is really all about portion control!
6. Eat what you like but without any guilt. So you reached out for that chocolate bar, or you added an extra dollop of butter with your paratha. It is okay, it really is! Guilt makes you lose control with yourself, and indulge in even more, while falling into a cyclical trap of consumption.
7. Stay active! Moving about and being active is one of the cardinal rules of staying healthy. You can adopt a fit regimen in your everyday lifestyle – either opt to workout at a certain part of the day, or perhaps walk or bike to work – and where you know that you are in for a day that is too packed to accommodate an exercise regimen, just stay active through the day.
8. Laugh, and stay happy! It’s one thing to say to yourself that you will be happy, but it is another thing to really get out there and make it happen. Laughing aloud will help relive one of stress and tensions, and even help keep the feel good hormone going.
9. Stop looking at those numbers! Weigh yourself every now and then – that’s agreeable and perhaps important, too. But stop jumping on the scale every now and then to measure yourself – it’s counterproductive and does nothing for your psyche!
10. Stop making comparisons. Always remember, you are who you are, you look like you look and you have your own uniqueness. No one in the world can be like you, as is true that you cannot be like anyone else. Comparison makes you feel bad, and simply puts you under too much pressure that you assume on yourself. Don’t ever leave yourself in a place with unrealistic expectations on your shoulders.
References:
http://www.mindbodygreen.com/0-20819/12-habits-of-fit-healthy-women.html

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We lead sedentary lifestyles – most of us, sitting hunched before our computer screen for long hours. It invariably affects our mental and physical health adversely. One of the major problems that the modern lifestyle brings with it is this sedentary style of living and working. We seldom spend much time in open spaces outside, and setting aside time for exercise has become a difficult thing to factor into the average day. Sitting for too long can be dangerous for the body because it creates a low metabolism, and also does not let you burn enough calories to last you good health.
Here are some sure shot ways to capture a few moments of exercise during your day, regardless of whether you are at home or at work. Here is a glimpse at a few ways to do just that.
– Take a brisk walk every now and then, no matter the distance. There are plenty of instances where you take a break while at work, to perhaps grab some coffee or to just munch a snack in the cafeteria. Instead of looking for a snack, a better alternative for you would be to take a nice, brisk walk and return to your desk. The burst of adrenaline and the exposure to the spaces outside the confines of your workstation can make you a whole lot more productive and your body on active mode.
– Jog on the spot, getting up every now and then Sure, it probably sounds like a random activity to throw into your workday, but if you get off your desk and run on the spot for a good minute’s worth every few hours, you give your body a burst of energy, and helps circulation, which keeps you mentally and physically active. The exercise is a perfect way to give your body a cardio boost, and engage your body in entirety.
– If you are inclined to doing this, enjoy a bunch of jumping jacks to work out in the course of your day. The fun part is that you can even do it sitting down! Sit down with your back straight and your knees bent and legs together with your toes touching the floor lightly. Quickly, open your legs and flex your feet and land on your heels with your arms touching overhead, and then return to the start position. Try to do this as fast as you can so your body begins to gain from the exercise.
– Make sure to include the regular activities of bending, stretching, squatting and reaching in your everyday activities. This will help keep your body flexible, supple and the blood in circulation.
– Knee lifts and leg lifts help to tone your quadriceps, inner thighs and abs. Sit on the edge of the chair, extend your leg out straight with the other foot on the floor, and then switch. Another variation is to bend your leg and lift the knees up in alternation.
References:
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/Heres-how-sitting-harms-your-body/articleshow/46904613.cms
http://www.grandparents.com/health-and-wellbeing/exercise-and-de-stress/chair-exercises
http://www.wikihow.com/Exercise-While-Sitting-at-Your-Computer

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It is a big deal to have to juggle work and fitness, and to remain committed to a dedicated fitness routine. It gets tough if you have erratic schedules and crazy workloads that make it difficult for you to gauge, comfortably, what your schedules are like ahead of time. Committing to a fitness regimen, therefore, becomes tough. In such situations, while you can control your diet and be sure to eat appropriately, it is still not enough of a guarantee for good health, because the physical health quotient remains inadequate and unfulfilled. Here are some ways to ensure that your body gets enough of exercise without you having to set time for it!
– Start by consciously including more activity in your lifestyle. You can opt to walk to work, or walk back home from work, or if you are adventurous enough, perhaps even bike it to work. Use the stairs instead of the lift, and walk about to get your stuff done. You can also make an effort to walk about to do your own tasks rather to have a subordinate bring you things to your desk.
– Forget the chair and bring a gym ball instead: Sitting on a gym ball makes more sense than on a chair – the continued process of balancing yourself on the gym ball will help you keep your core working, and strengthen your back and leg muscles ably. It is a clever way to keep your body running, and to sustain the metabolic rate.
– Include the five core activities in your day consciously: Always make sure that you bend, stretch, squat, reach and twist. Keep your things in a way that you will have to get off your chair to reach out to get them – use shelves, use place holders under your desk, and even arrange your things in a wider setting that helps you get up and walk to it.
– Walk your pet! If you are a pet owner, nothing works better than to walk your pet and get some exercise into your regimen. Even if you don’t want to do it for yourself or for your own workout or wellbeing, your pet needs to get out of its confined spaces into the outdoors – and that is more than enough of a way to help you get your day’s workout quota in order.
– Keep track of your food: You can use a food journal or download a food app, which will help you ensure that you keep track of what you eat and how many calories you accumulate. This will help you understand consciously of how you may be toeing the line, and accordingly cut back.
– Play a sport: Blow off steam and get into circulation with your friends by playing a sport of your choice. Whether it is badminton or a good round of tennis, competitive swimming or even volleyball, keeping some activity alive on your front can help your heart health improve, and keep your weight in check. Competition brings your adrenaline to fore, and even if it is just an informal sport, being at it helps!
– Green Tea, please! Rich in antioxidants that help your body’s metabolism rise, green tea is a known tool to keep one’s weight in check.
References:

http://www.indiatimes.com/health/tips-tricks/7-simple-ways-to-lose-weight-without-hitting-the-gym-234624.html
http://www.indiatimes.com/health/tips-tricks/11-simple-ways-to-cut-500-calories-a-day-from-your-diet-234492.html

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Pilates are a fantastic form of exercise that help you strengthen, stretch and develop flexibility. They work on the core and the spine, and encourage the body to remain healthy within and without. Regardless of what your fitness background maybe, Pilates is a worthy and welcome addition to your fitness regimen. Here are a couple of factors that Pilates is particularly significant for:
– Pilates help strengthen your posture which, in turn, keeps your body in a state of balance and good health.
– It is also a significant means to achieve a state of body awareness. Pilates helps you with mind control, body symmetry, coordination of the body and retaining a sense of grounding. It allows you to be aware of your surroundings and your thoughts and in turn, helps you attain a sense of internal stability.
– Pilates helps you develop a stronger core. By strengthening your core, your body and mind are in alignment. Your body becomes stronger, and your back and body remain healthy. A strong core helps you remain flexible.
– Pilates is an exceptional tool of body control. It helps you identify your trouble areas and encourages you to nurture the body’s needs by responding to it with appropriate attention. Historically, Pilates has been used to help soldiers who were wounded in World War I, to help improve their range of motion. With increased range of motion comes increased flexibility, and that is a sign of stellar body control.
– Pilates is also exceptionally therapeutic in that it helps you unwind and get rid of your body tensions and blocked emotions. Unlike other forms of exercise where there is a lot of emphasis on impact, aggression and overt manifestations of energy, Pilates is far more gentler on the system, and encourages healing from within.
References:
http://www.webmd.com/fitness-exercise/the-benefits-of-pilates
http://www.health.com/health/gallery/0,,20307047,00.html

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There is a reason why they say that you should go out and play as children: for if you leave that age behind, you pretty much have no point of return whatsoever, to an age of abject abandon and carefree happiness. Whether it is in the simple activity of street cricket or the monkey-like antics we adopted in climbing up trees, one’s childhood is easily a return to a beautiful time. To revive the charm of those simple days while also enjoying a good workout in the process, we have some fun activities that you can try out.
– Running Races: What childhood story is complete without creating impromptu competitions of a fraction of an Olympian scale? The Running Race is a part of almost every childhood, regardless of what geography you hail from. Set a target with a bunch of friends and enjoy the burst of activity as the wind blows in your face!
– Jump Ropes: The most amusing activity of all time, the humble jump rope was the source of much laughter and high cardio activity while we were children. Set a target for yourself, and aim to do higher than it, and watch as your body gets back in shape!
– Cycling: Cycling has become something of a revived sporting phenomenon in the recent past, what with more and more people taking to the eco-friendly two-wheeler. Make a commitment to either choose the cycle as an exercise routine in itself, or use it as your mode of local transportation so you can get around from point to point without much difficulty.
– Play outdoors! One of the most neglected activities in this day and age, regardless of what age group one may belong to, is playing outdoors. People opt to sit indoors, cooped up in the comfort of a couch and the television or the computer – and seldom spend time outdoors. Make it a point to play something or the other outdoors, and watch as you begin to feel and be healthier.
– Climbing: Whether monkey bars or trees, as children, most of us have scaled quite a few heights of our own, more literally than figuratively. The journey has been amusing to say the least – and as adults, replicating climbing a tree or monkey bars can be difficult. Replace the tree or the monkey bars with something else – perhaps a rock climbing or a stimulated environment that helps you keep your cardio levels buoyed.
After all that rigorous activity, indulge in some good, wholesome food from your childhood days. Here’s a fun recipe! Take a cup of shredded spinach, a tablespoon of low-fat butter, a small cup of chopped onions, 2 teaspoons of finely chopped green chillies, a pinch of soda bicarbonate, a tablespoon of cornflour dissolved in 3/4 cup low-fat milk and some salt to taste. Heat the butter in a non-stick pan, add the onions and green chillies and sauté on a medium flame for 1 to 2 minutes, add the spinach and soda bi-carb and cook it on a medium flame for two minutes. Add the cornflour-milk mixture and salt, and cook on a medium flame for 2 to 3 minutes or till it is thick in consistency, while stirring continuously. After it cools, take two slices of bread, some mozzarella cheese, spread the mixture on the bread and bake in a pre-heated oven at 200°C for 8 to 10 minutes or till crisp.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Bring-back-your-childhood-exercises/articleshow/12948026.cms
http://healthmeup.com/news-diet-fitness/healthy-snack-recipe-creamy-spinach-toast/15061238

Sitting before the computer, or driving long distances, or even sleeping in absurd postures can put your neck in a bit of a strain. Neck injuries – particularly cervical strains – are common occurrences. It is exceptionally important to ensure that it is in order and in good shape. Here are a couple of things to keep in mind when you have a neck sprain.
– When you have a neck sprain, try lying without a pillow. If you can keep your head flat on the bed at the same level as the rest of your body, it helps alleviate the sprain considerably.
– Try to help alleviate the tension in the muscle in the neck, improve the range of motion and encourage blood circulation in the affected area. When there is more blood circulation and the muscle tension is eased out, the pain begins to reduce.
– One method you can use is traction, whereby, by applying gentle traction on the neck, you can ease and elongate the muscles that have been tightened up, or the pinched nerves and compressed blood vessels to be released. The tighter muscles around tend to constrict and compress everything around them, so that helps create traction and space, to alleviate pressure in the region.
– To ease the sprain, lie on your back and place a folded hand towel under the occipital bone in your head, and then ask someone to gently pull the towel straight towards them. Hold that in place for about 3 minutes to feel some relief. Repeat the exercise about 2-3 times a day or until you feel some relief.
– If you have Epsom salt with you, use a bit of the salt in your bathwater and soak your neck in it, for about 15 to 20 minutes until it is absorbed. This helps alleviate the pain in your neck and releases the strain.
– If you are into acupressure, try the Luo Zhen method, where you have to massage the point on the opposite side of the body from the neck pain, by pressing into the point with the tip of your finger. Make sure that you use enough pressure to feel the sensation of slight tenderness at the point. Maintain the pressure while making small circles with your finger. When you start this, slowly start rotating your head from side to side, and see the mild increase in your range of motion as the pain decreases.

References:
http://breakingmuscle.com/mobility-recovery/3-simple-ways-to-heal-a-stiff-sore-or-injured-neck
http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=745
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Exercises-to-handle-neck-strain/articleshow/8177187.cms

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Working out in a gym involves much more than just running along on a treadmill or trudging on a cycle or elliptical. There are many points to keep in mind when it comes to joining up in a gym: right from the quality of the gym to your fitness levels, and the extent of attention you will have from your trainers. Here are a couple of pointers to keep in mind:
– Understand how the gym works. What are their timings? What facilities do they offer? What are their packages on offer and how do they operate? What is their policy on injuries and assistance in case one has health issues to sort out?
– Always make sure to tell the trainers at the gym your fitness experience and background, share about what you can and cannot do, and your fitness history. While you are at it, ask all your questions on the training regimen, the qualifications of the trainers and your needs.
– Weight loss is not the only goal when you walk into the gym. You should also have facilities and means to strengthen your body, and to ensure that you build the right kind of muscle tone and condition your body on the endurance front. It is important to understand if these facilities are offered.
– Know your trainer well and understand what his qualifications are. It is not unreasonable to expect a qualified and well experienced trainer to train you. You not only need the right guidance on the gym floor, but also a way to ensure that you are on the right track to attain your fitness goals, and have the right help on hand if you are injured.
– While on the topic of injuries, study the track record of the gym so far as results and injuries are concerned. Check to see if they are stocked with the requisite resources, a doctor or a therapist on call and medication available for those who injure themselves.
– Hygiene is an absolute must in a gym. Given that you sweat into a space and share that space with others in the gym, it is imperative that your space be comfortable and clean, and that all the equipment you use is cleaned after the previous person uses it. Sweat is an easy route to transmit infection and germs.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Things-to-keep-in-mind-before-enrolling-in-gym/articleshow/47781845.cms

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When you work long hours, it can be exceptionally difficult to catch a couple of minutes every day to work out. And yet, physical activity and exercise cannot be dispensed with. It is exceptionally vital to ensure that one’s health remains in a comfortable balance, and that work does not take precedence to the point that one loses sight of their health. Working out while you are at work might seem a little amusing at first, but stick with us. We have a couple of simple routines for you to follow while you are work, so that you remain as fit as fit can be!
– Pack a dose of cardio! While at the work place, it can be tough to get yourself a dose of high powered cardio. But hold your guns, for a solution is at bay. A simple effort of tapping your toes on the ground under your feet while you sit at your desk, or seated jogs can help keep the blood flowing in your legs. When you can help it, walk about at work, and climb up the stairs as opposed to using the lift or an escalator. If you can factor it in, get up every now and then, do a few jumping jacks or a few minutes’ worth of fast, on the spot jogging for a burst of cardio.
– Work your legs: While walking and cardio are definitely good for your heart health, it is equally important to exercise your legs. Standing with your back to the wall and sliding your back down until your thighs are parallel to the ground, or squatting while at your desk can help you strengthen your legs. Standing up every now and then, or even standing on one leg with a sense of balance works great. You can also squeeze your gluteus muscles while you sit, to help tone your bottom.
– Core credits: Sitting often causes one to gain a happy pot belly. Avoid the enormous Madhya Pradesh by resorting to a few simple cardio choices. Replace your chair or seat with a gym ball, which helps work your core without much effort on your part. Twist while you sit on your chair, by allowing your feet to hover over the floor, and use your core to power swivel and twist movements every now and then. It also helps if you sit where you are and squeeze and release your abdominal muscles. Hold it in for about 5 or 10 seconds and release, and repeat it as often as you can help.
– Upper body Wisdom: Work your biceps and triceps with one-litre filled water bottles as weight substitutes, and do a few reps of overhead extensions to ensure that your triceps are well worked out as well. Stretch your chest by holding your hands as though you were doing a handshake with yourself, and pull them in opposing directions. Stretch out your chest and arm muscles with it, and glow with the workout.
– Stretch, bend, reach! In your everyday office activity, always incorporate activities like stretching, bending and reaching, and make sure that your body is kept flexible and supple through the day.

References:
http://greatist.com/fitness/deskercise-33-ways-exercise-work
http://www.wikihow.com/Promote-Fitness-at-Work

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Working out in the modern day brings with it a range of options: whether in the form of outdoor sports or indoor activities, regimented activities or those that you do by yourself. One of the most popular kinds of activities that are doing the rounds today is aqua aerobics – a fitness routine that combines the best of both – aerobics and water workouts. Here are some of the main reasons why it is a must-do activity!
– It’s perfect for everyone. Regardless of whether you can swim or not, it is a great way to get into the pool and get your fitness quotient to ride high.
– Aqua aerobics is a highly customisable form of fitness, where you get to work out according to your abilities, but still walk away having had a good workout at the end of it all.
– You get to feel good about your exercise routine. It is not competitive, it is not demanding, and you just get to focus on your own ability to do the movements rather than to keep up with everyone.
– Your body gets to choose the pace and extent to which you move, because it is really the instrument of the exercise in itself.
– Regardless of your fitness levels, aqua aerobics has plenty of options to offer – whether you are a mother to be, or an arthritic person, or recovering from injury, or have never worked out at all.
– It is a comfortable workout option smack centre in summer, and lets you cool off even as you work out.
– Aqua aerobics helps you workout without even knowing that you are working out. Because the water is so buoyant, you don’t even feel that you’re strengthening your body, and you get to work out without much strain.
– It helps you relieve yourself of stress and strengthens your muscles.
– Aqua aerobics helps you balance your muscle groups, especially those that tend to become uneven because of repetitive actions.
– Aqua aerobics is not about spot reduction and focusing only on specific areas, you get a whole body workout.
– Working out in water is exceptionally fantastic for your internal organs and for your lymphatic and circulatory systems. The presence of hydrostatic pressure, turbulence and buoyancy in the water help the body feel good after the workout and leaves a lasting impact on the body’s wellbeing.

References:
http://www.besthealthmag.ca/best-you/fitness/7-reasons-to-try-aquafit#VJ1Hz4gXm7E3DLXD.97

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That physical exercise is good for the body is not exactly rocket science. It is a time-tested method to ensure that you maintain your fitness levels, your weight and flexibility. Right from maintaining your health to building up muscles, from improving your cardiovascular system to helping you with weight loss, exercise comes with wholesome benefits that can put you on the right track, health wise. Exercising in the morning adds to these benefits abundantly. Here’s why!
– Your body wakes after a long period of rest, where processes are slowed down and you wake up with a system that is slowly waking up as well. When you start the day with exercise, you spike up the metabolism for the day, and encourage your body to kick start its processes with ease.
– Exercising in the morning helps your body get flexible and drives circulation to every part of your body. If you start your day with exercise, the circulation of blood in your body helps you keep fit and to address your activities for the rest of your day with ease.
– Exercising in the morning helps your body eliminate toxins from the blood stream. When you sleep, your body processes slow down and toxins accumulate in the body. With a full workout, these toxins are released through sweat. This lets you start your day on a positive note.
– Exercising helps you recharge your mind and body and helps you gear up for maximum performance, by packing you with the energy you need to get ahead through the day.
– Exercising releases endorphins, or feel good hormones, which sets the tone for the rest of the day by releasing all your stress. This helps you eliminate laziness, sleep and other low moods.
– Furthermore, exercising in the morning increases your body temperature, which help increment the metabolism levels and enhances digestion. This helps you keep indigestion and other digestive disorders at bay, and also helps burn excess fat while strengthening your muscles.
– Exercising in the mornings enforces a kind of discipline in your system. With a sense of drive and motivation, as you approach each morning’s workout regimen, the rest of your day follows suit and falls in line with a sense of time and efficiency.

References:
http://fitnesskites.com/why-should-you-exercise-in-the-morning/
http://www.womenshealthmag.com/fitness/how-to-become-a-morning-workout-person
http://www.mensfitness.com/training/pro-tips/8-ways-get-early-morning-edge

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