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Courses available for Nepali Students after high school in different streams: Science, Management and Humanities

This article provides you the career guidelines highlighting all the courses available in Nepal after high school i.e. 10 + 2. Despite Nepal having...
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    10 Tips for working women to remain healthy and fit

    Women are constantly working. According to the World Bank, in 2019, women made up 39% of the world’s total labor force. This statistic, however, does not account for the unpaid care-giving responsibilities of women. Catalyst (2020) claims that approximately 606 million women work full time on these unpaid responsibilities worldwide. With such an enormous workload, women often forget to take care of their health.

    In this article, we will discuss ten easy tips on how working women can remain healthy and fit.

    Tip 1: Quick exercise routines

    While time crunch is one of the most significant issues many women face, separating 15-20 minutes for yourself can work wonders for your health. A quick exercise routine can be the most effective way of staying fit for busy women. Something as easy as running or walking can contribute to your daily exercise. You could also choose a few workout sets that are suitable for your body type and are easy to do at home. Working out daily without fail will help you stay fit and provide enough energy to last you the whole day.

    Here are a few exercises that you can do at home:

    • Plank
    • Glute Bridge
    • Revenge Lunge
    • Leg Drops
    • Single-Leg Deadlift

    Also Read Our Tips and Guide :- How to Workout at Home – Shape Yourself

    According to Women’s Health, these exercises are recommended for women precisely because they strengthen the core and hip area of women’s bodies. These areas are known to be the powerhouse in female bodies and need the most attention for a healthy living.

    jogging women

    Tip 2: Body Posture

    Corporate jobs mean sitting in front of a computer for at least 8 hours. This can result in several body aches such as neck pain, slumped back, backaches, and hip aches. In the modern world, there is no escaping these ailments. So how can you prevent them?

    The answer is a good body posture. Here are a few steps to maintain a good body posture while sitting for hours.

    • Sit as far back in your chair as possible.
    • Straighten your back (if you have an adjustable chair, adjust the backrest at 105 degrees) and make sure that your upper and lower back is supported.
    • Adjust your chair so that your feet are flat on the ground.
    • Make sure your knees are either on the level of your hips or lower than your hips.

    Tip 3: Stretch

    Stretching is extremely important. Exercising without warm-up sessions such as stretching can induce muscle injuries. So before you exercise, always remember to stretch.

    Apart from preventing muscle injuries, stretching will also improve your flexibility. Flexibility requires core strength, which in turn improves your body posture.

    Tip 4: Healthy Snacking

    Snacks can give you energy boosts whenever required, but healthy snacks can boost your energy without the sluggish feeling that follows after consuming junk food. Unlike junk food, healthy snacks can keep you going all day and helps you get rid of post-meal sleepiness. It’s best to replace all your junk food at home with healthy snacks such as nuts, fruits, salads, yogurt, carrots, and proteins.

    Doctors recommend small meals multiple times a day over large meals a few times a day. According to them, healthy snacking can maintain your blood sugar levels, which tends to drop 3-4 hours after a meal. Also, snacking can even prevent you from gaining weight because it keeps your metabolism active.

    Healthy Diet, Eating & Snacking Habits

    Tip 5: Breast Health

    All women are working women; therefore, all of them must take time out from their busy lives to get tested for breast cancer at regular intervals. Breast cancer is the most frequently found cancer in women. According to the W.H.O, approximately 2.1 million women are diagnosed with breast cancer each year. Consequently, in 2018, 15% of all cancer deaths worldwide were women who had breast cancer.

    This is an alarming rate of breast cancer-related deaths. According to the W.H.O, there are two ways of improving this statistic, and they are:

    • Early diagnosis
    • Screening

    The goal of both of these methods is to detect any signs of cancer early on. Women, above the age of 20, must get tested at regular intervals recommended by their physicians to improve their chances of survival.

    Tip 6: Stay Hydrated

    Drinking water can solve many of your minor issues, such as headaches, bad skin, and lethargy. An average human body contains 60-70% water. It is vital to maintain this water level so that the body can function properly.

    Chronic dehydration can have an adverse effect on your health. You may exhibit several health problems, such as:

    • Higher sodium level
    • Kidney stones
    • Digestive problems
    • Muscle cramps

    So, no matter how busy you are, do not forget to drink some H2O.

    Tip 7: Reduce Stress

    It is common knowledge that women are more likely to be stressed than men. This stress is exacerbated by their lack of time for themselves. So to reduce stress, women should do at least do one thing for themselves every single day.

    Here are a few easy ways to reduce stress:

    • Yoga
    • Meditation
    • Taking naps

    Yoga & Meditation for Women to Reduce Stress

    Tip 8: Mental Health

    WHO claims that depression is the most common health problem found in women. Women are so busy taking care of others, that their own mental and physical health can take a back seat. However, your mental health is crucial for your overall well being. If you find your mental health deteriorating, do not hesitate to seek professional help. Talk to a professional and do not neglect your mental peace because, in the end, we are what we think.

    Tip 9: Sleep

    A well-rested mind is a healthy mind. Sleep is extremely important for your mental and physical well-being. With proper rest, you can face every day with a positive attitude and a zeal for life. Here are a few benefits of a proper night’s sleep:

    • Alert brain
    • Improves heart health
    • Improves concentration and productivity
    • Improves immunity
    • Reduces the affinity to depression

    As a working woman, your body will probably shut off immediately to get a decent night’s sleep. But if you struggle with sleeping, you can improve your sleep quality with exercise and stress reduction.

    Tip 10: Reproductive Health

    After breast cancer, cervical cancer is the second most common in women. This is why women mustn’t hesitate to seek medical attention when they require assistance regarding their reproductive health. This cancer can be prevented through the following ways:

    • Vaccination
    • Screening
    • Treatment for pre-cancerous lesions
    • Diagnosis
    • Treatment for invasive cervical cancer

    Many women die of cervical cancer due to social taboos regarding reproductive health. It is best to go for regular checkups so that a preventable disease, such as this, does not become chronic.

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