Guest Articles
Better Health and Wellness for Women Who Work
by Jason Lewis <jason_lewis@strongwell.org>
The demands of the daily grind can really bring a working woman down, sapping her energy and leaving her little left over for herself. The right set of small changes can have a huge impact, though. Consider this list of ways you can get more energy and improve your overall wellness, shared by Fortius Weightlifting:
1. Establish Workout Practices
When you’re fully booked already, the idea of setting aside time for improving your physical health can seem counterproductive or even selfish. If you don’t make time for your wellness, though, you’ll have to make time for your illness. Preventative, positive action now not only can save you from enormous stress, time, and money down the line, it can also make everyday living easier by giving you more energy and stamina to manage what the day holds.
Commit to working out the recommended 150 minutes a week. Choose an activity that is both enjoyable and productive such as swimming or kickboxing. Weightlifting is an often overlooked form of exercise for women, but it actually can give you better benefits than more typical women’s workouts.
According to Women’s Health Magazine, strength training doesn’t just help you build and maintain muscle mass; it also increases joint strength, improves bone health, and helps you lose and keep off weight. With the right strength training workouts, you can expect serious positive changes to your mind and body as the increase in bodily strength has been shown to improve mental health, as well.
2. Watch What You Eat
Many people have no idea how what they are putting into their bodies stacks up against what their bodies actually need. Download a food monitoring app to help you discover patterns in eating that can lead to decreases in energy and health. It goes beyond calories and even carbohydrates. There are many things the body needs to reach its true potential, including vitamins and minerals, and tracking these can help you see where you may need to cut back and increase intake or supplement with vitamins.
Once you’ve determined how your diet needs changing, make efforts to alter it in manageable ways that you can build up and sustain over the long term. Drastic changes tend to fail over time, but small adjustments can accumulate to have lasting positive effects on your health and wellness.
3. Manage Work Stress Effectively
A healthy work-life balance can seem elusive, but as with exercise and eating, small changes add up. Make firm boundaries for yourself about your work time versus home time and only bring work home when absolutely necessary. Work remotely when possible to give yourself a break from the commute and demands of the office. Take every vacation day you’re allotted; the American Psychological Association says they’re good for your health.
If you’re in charge of managing other workers, the stress can be particularly difficult to bear. Find ways to fight stress by building decompression strategies and times into your day so that you know you have a safety valve for when things start to overwhelm you. Practice chair yoga when you have a few minutes to yourself. Establish break times when you can get up and walk outside to give your mind and body some space.
Don't let the demands of life take away your health and happiness. Be proactive with your wellness today so that you can have better tomorrows. By minding your eating and exercise habits and establishing ways to manage stress before it comes, you're setting yourself and your body up for the success it deserves, and you'll thank yourself later. Start by becoming a member at Fortius Weightlifting today.