MindFit

The Ultimate 5 Wellness Tips
for a Working Woman

October 31, 2017

Regain a sense of balance

It’s hard for working women to pay attention to health while juggling job pressures, family responsibilities and never-ending chores at home. But this is also why staying healthy is important - to take care of others you need to take care of yourself! Here are the five ultimate wellness tips to help you stay fit and energetic despite all the odds.

1. Choose an easy workout

The goal of an exercise is to reduce stress, not create it. So choose an activity that’s easy for you to do and stick to regularly. Simple exercises like walking, jogging and stretching are safe for all ages and can be done anywhere regardless of lifestyle, habits or schedule. 

Try walking or jogging every day at somewhere close to work or home for 20 minutes only. You can also do stretching exercises at home or work using a desk and chair as a prop. If you feel uncomfortable doing it at work, you can head to a quiet area like the washroom or an empty conference room and stretch there.

2. Workout in the early morning

No calls, no emails, no emergencies - early morning hours provide the free time you need to do a quick workout. Morning exercise is also more efficient than post-noon workouts for fat loss and muscle growth. After 8 hours of sleep, the body is in fasting mode - low levels of glucose and insulin forces it to use other sources of energy, like fat, to fuel your workout.

If you aren’t a morning person, a 6AM workout may sound like torture. But the longer you wait in the day, the more excuses you’ll get to put it off! Get exercise out of your way first, and you can focus on other priorities for the day.

3. Eat right

You don’t have to follow a nutritionist-approved diet plan to stay healthy. Just develop good food habits like eating a hearty breakfast, lots of fruits and vegetables, cutting down on junk food, and using healthy cooking techniques like grilling and baking.

Don't let the day's rush ruin your resolve to eat well. Plan your weekly menu during the weekends and prepare meals that you can freeze and whip out at a moment's notice. Stock a few healthy snacks for those hunger pangs as well.  By following good eating habits, you will teach your kids to develop them as well - protecting not just your health but the health of your family too. 

4. Ask for help

It's not uncommon for working moms to feel like if they want something done right, they have to do it themselves! But studies show that due to conflicting responsibilities, poor support and unrealistic expectations, working women experience chronic stress and eventually burnout at a higher rate than their male co-workers.

Superwoman is a fictional character, but you are only human - don't fall into the trap of micromanagement. If you find yourself struggling, reach out to your partner, family members, friends or co-workers for assistance, and delegate the tasks that are weighing you down.

5. Boost those happy hormones

When you’re happy, your brain releases “happiness hormones” like dopamine, serotonin and oxytocin which lower stress and creates a feeling of well-being. Doing something you enjoy boosts the production of happy hormones which can help you become more relaxed, energetic and confident.

You don't need to wait for your next holiday to enjoy yourself because the things that make you happy can often be found closer to home. Recognize what makes you happy and devote time to them every day - whether it's a meditation session, cuddle time with your dog,  or dinnertime with your family.

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