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Stay Fit and Healthy (Fitness for Women)

People neglect their health because of the hectic daily schedules but there are little things that you can do each day that will add to being healthy and fit.

Staying fit and healthy plays an important role in our life. Have health lifestyle — habits can bring better quality of life, besides that your health is the best insurance no matter the condition.

Stay Fit and Healthy (Fitness for Women)

Here are 10 tips for women to stay fit and healthy:

To be healthy and fit, someone has to active every day, whether doing physical activity or sports. A healthy and fit body will certainly make someone able to work or study better.

1. Staying fit and healthy starts with a balanced diet.

Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines.

If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

Eat lots of fresh fruits, vegetables,and whole grains to stay healthy and fit. Also include lean sources of protein such as poultry, fish, tofu and beans into your diet.

One should eat a balanced meal and not overeat. Junk foods like burgers, pizza and those that are highly processed and contain artificial sweeteners should be strictly avoided.

2. Drink plenty of water.

Drink plenty of water as it helps in keeping our bodies hydrated and to maintain a healthy body. It is the natural cleanser for our organs—and digestive system. Water also helps in flushing toxins out through the skin and urine.

Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3. Take Vitamins and Supplements.

Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages.

This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women.

Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4. Quit smoking.

If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream.

Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5. Incorporate exercises in your daily routine.

Exercise is important for being fit and healthy. One should walk for few minutes everyday to stay fit. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home.

Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight.

Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

It also improves circulation and body awareness and can help combat depression.

Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility.

6. Avoid stress.

Many women are prone to too much stress — has been known as cause to many sicknesses. Stress is not good as it harms the body and can cause a myriad of problems, from heart trouble to digestive problems.

Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature and enjoyable hobbies helps to alleviate the harmful effects of stress on the body.

As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7. Use sunscreen to protect your skin from the harmful rays of the sun.

Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

Apply at least one ounce of sunscreen (enough to fill a shot glass) at least 15 to 30 minutes before going outside. Also use a lip balm or lipstick that contains sunscreen with a sun protection factor (SPF) of at least 30.

8. Make sure to visit your dentist to keep that beautiful smile.

Health and beauty really do go hand in hand. If you want a beautiful smile, you must do your best to maintain good dental hygiene and a healthy lifestyle.

Always have it cleaned to prevent cavities and bad breath.

9. Visit your Gynecologist.

Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test.

Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10. Safe sex is strongly recommended.

Unsafe sex may put you or your partner at risk of STIs such as chlamydia, gonorrhoea, syphilis, Mycoplasma genitalium, HIV or hepatitis B, or may result in an unplanned pregnancy.

So, use condoms to prevent sexually transmitted diseases.

Pin point

An important key to being fit and healthy is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.

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Photo: Unspalsh

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