Tricks to fight sedentary lifestyle

When talking about women’s health, the first associations are usually about breast and cervical cancers, healthy nutrition and other strictly physical aspects. However, when providing medical practice and health service, we get to see that too many women struggle with the low quality of everyday life and health effects mostly caused by sedentary lifestyle. Their office jobs keep them at the desk and in front of computers or tons of papers for hours, and domestic work imposes hours of standing in the kitchen. Both have an impact on bones, muscles, overall body strength and shape and most women don’t even try to fight this due to believing that active physical activity and regular training are the only solutions. This notion is not completely wrong, but here are some simple tricks and tips you can introduce into your everyday life to fight sedentary lifestyle and its effects.

Golden 30-minutes walk

post1cBeneficial effects of short, but brisk walk on a daily basis has been proven in so many medical researchers and studies. Aside from the plain positive effect of breathing fresh air deeply and taking mild exercise while walking intensively, 30-minutes walk several times a week will decrease your risk of cardiovascular diseases, prevent issues with peripheral blood vessels frequently caused by prolonged sitting in the office and decrease your risk of dementia. Walking improves concentration, attention and mental health. So, analyze your daily schedule and try to input 30 minutes of walking anywhere you can. Skip a bus and walk to your office and back home is a simple trick you can implement right now.

Stairs as a challenge

The stairs are a great example of how many shortcuts we are taking on a daily basis and how many ways we have created to escape physical activity. Chances are you will face at least one stairs during your usual working day, so don’t avoid them. Climbing stairs is a simple, but highly effective and calorie-burning activity that doesn’t require additional spare time in your schedule. Stairs will activate many groups of your muscles and increase the heartbeat enough to increase the metabolism and the positive effects on health will just follow.

post3bDon’t get too cozy with your car

If you’re a driver, you probably cut yourself a lot of slack at the wheel skipping all those destinations you could simple walk if you had time, strength and will. The car truly is a necessity and giving it up isn’t a suggestion, neither solution, but you can try a little trick. Park a little farther away from your usual parking spot and walk the rest of the way. Not only you will implement the habit of everyday walking and physical activity, but also save some money for fuel.

Exercising at the desk

If your job requires long hours of sitting and working, try applying some simple exercises you can do while sitting. There are many options for neck stretching, strengthening your abs and leg muscles, as well as many moves you can use to improve your posture and spine muscles strength. Do several series of these exercises while taking a break at work and you will improve both, your health and your results at the job.

Tips for going back to work after maternity leave

Achieving a healthy balance between family and children on one hand and job and career on the other is an exquisite challenge to modern women striving to have fulfilled life in every aspect. The transitional period after maternity leave, when you are brand new Mom and are expected to leave your baby for several hours and go back to work is a particularly tough task. It is a tough task on so many levels, physically, emotionally and socially. It requires a lot of strength, great organizing skills, patience, creativity and a lot of inner energy. It is certainly an individual experience, but here are some tips and tricks you might find useful and helping to make this period and time of changes slightly less difficult.

Organizing daycare for your baby

post2aIt might be the toughest part of going back to work and the absolute priority on the list of things to take care of. You have two usual options: to hire professional babysitting daycare or to engage your family members if possible. Whatever option you choose, you need to have someone reliable, trusted, responsible and capable of handling and taking care of your child almost as good as you would. Start making this plan long before you have to go back to work to cover all the aspects. If you choose professional babysitting and daycare, be detailed in given instructions and feel free to ask them to send you pictures, messages and additional proves of your baby doing fine while you are absent.

Organize your working shifts as much as possible

Announce your coming back to work and talk to your bosses about some tough aspects of organization you are faced with. Ask for part-time working shifts for at least first few weeks if possible to go through transition slowly and steadily. Ask for permission to pause shift if you have to run back home or to daycare and provide some stuff you baby suddenly misses. When bosses are familiar with all the issues of organization, it gets easier to talk it all through and get more understanding, compassion and flexible treatment.

post2bUse the nighttime to prepare it all

The skilled and thorough organization is the key of successful and the least stressful going through this period. To avoid mistakes, to forget things, running late and getting frustrated along the way, use your nighttime to prepare all the necessary things for the next day. This will buy you some time in the morning, release some morning stress and rush and as you get experienced, it won’t even cost you much of sleeping.

The cozy outfit is essential

It’s expected that most of your pants, skirts and other pieces of clothes you used to wear at the office probably won’t fit you during this period. Thus shopping is inevitable. Make sure to purchase yourself some cozy and comfortable pieces of clothes that won’t make you feel uncomfortable while you are trying to cope with this challenging schedule.

 

 

Proper nutrition for multitasking women

Insisting on a proper, balanced and high-quality nutrition in your everyday life should not be occasional topic usually during periods when you are engaged in physical activity and training. Getting fit and losing weight isn’t the only reason you should list to nutritionist’s advice and directions and implement better diet into your daily routine. This particularly goes for modern and busy women trying to handle overwhelming daily schedules, balance career, family and social lives. Proper diet will provide you with enough inner energy, not only physically, but also enhance your mental functioning and psychological harmony. If you strive to achieve a lot by multitasking and shooting for big, you need fuel for endurance and strong health. Here is some useful advice from nutrition specialist you might find useful.

Timing is essential

post1aThis might sound as pointing out the obvious, but you should stick to your regular schedule of meals. Too many women skip at least one meal, usually breakfast, due to running late or being too busy to eat. It is not just about taking a certain total amount of calories because you won’t compensate missed breakfast with the next meal. The body needs to get used to regularity. Also, too many women try to lose their weight by skipping dinner. This causes hunger during the night and consequential overeating during the next meal. It is far better to stick to a certain schedule including three bigger or five smaller meals and to spare your body unhealthy impact of hunger versus overeating.

post1bMore protein, less carbs

Although multitasking women tend to fuel and energize themselves with some quick meals rich in sugar (and instant energy), it is far better to stick to slow-burning carbs that will provide you with energy in the long run and prevent unhealthy fluctuations of blood sugar concentration. At the same time, too many women lack proteins in their routine diet due to neglecting their importance. Nutritionists suggest proteins in every meal in small portions.

Don’t forget about water and iron.

A common problem seen among hyperactive women is drinking pots of coffee and forgetting water. Hydration isn’t good and necessary just for the softness of your skin, regardless of the fact that most health and beauty magazines promote it mostly in that context. Another common issue is anemia, especially among women with prolonged menstruation and lack of meat in their diet. Supplementing iron and hydrating yourself regularly will boost you with energy and improve your overall health significantly.