Women should exercise daily.  It can be really tricky though, looking after a family, balancing a career, cooking, walking the dogs and filling the fridge.  How does one find the time to do everything?

women-exercise

It does not matter how, it just matters that women find it.

Why is it so important for women?

  • Health
  • Stronger Bones
  • Better mood
  • Higher energy levels
  • Mental health
  • Balanced lifestyle
  • Toned and shapely body
  • Boost immune system
  • Prevent illness and disease
  • Better sense of self
  • Time out

But how you might ask?

It is just not possible to go to the gym every day.  And you may really want to wake up in the morning and go for a jog but there are lunch boxes to be packed, eggs to be scrambled and dogs to feed.  It is hard enough getting to work on time, let alone fitting in a few lengths at the pool or a few rounds on the gym machines.

But you have to find the time.  It’s not just important, it is absolutely necessary.

simple-exercise

You need time out.  You need to relax a bit too.  You need to stay strong.  You need and deserve to be happy.

Plus you want to look your best and feel your best.  Also, your family will appreciate you so much more, and you will appreciate them, when you feel good about yourself.

Here are some quick fix exercise routines you can do at work:

  • Take the stairs
  • While walking, do a couple of lunges
  • Toe Raises – do these while you sit, under your desk
  • Calf Raises – same thing, under your desk.  Keep your back straight
  • Hip flexes – also under your desk, lift your leg, turn it, and flex your hips
  • Ankle rolls
  • Shadow box.  You can do this anywhere, great arm workout
  • Do a few pushups in the office kitchen
  • Plank. Next to your desk, in the bathroom, in the office lounge
  • Sit ups and crunches
  • Shoulder raises
  • Wrist and hand stretches
  • Head rolls
  • Stand up and do squats while you’re working

And the best of all – gluteal squeezes.  Sit anywhere, in the office, in your car, in the doctor’s waiting room, and squeeze your butt.

Try and get yourself a medicine ball, a huge big plastic pilates ball.  Instead of sitting in a chair, use the ball.  It is really good for your balance, and your core.  You need to sit straight and because you don’t want to fall off – you would look a little silly wouldn’t you – you need to constantly pull your core in towards your back.

Always take a lunch break and don’t be a martyr and sit at your desk and work.  Switch off your computer, get up, drink a glass of water and go for a brisk walk.

While you wait for the kids?

If you’re a school mom and you’re waiting for kids to finish up, don’t wait in the car and read a magazine.  Get out the car.  Have a quick jog.  A brisk walk.  Or use the car to lean against and do a whole of arm stretches or leg stretches.

Make use of every moment.

Always have water with you and remember to drink it.  Eight glasses of water a day is really good, important and healthy.

Of course it is important for men and children to exercise too.  But women are more prone to osteoporosis and need to keep their bones strong.  Pregnancy can often take a toll on bones and a good diet, fresh fruit and vegetables, lots of calcium and exercise are the best things.

References:

http://www.slimtree.com/articles/why-women-need-exercise

http://www.lifehack.org/articles/lifehack/29-exercises-you-can-do-at-or-near-your-desk.html

http://www.shape.com/fitness/workouts/10-best-exercises-women