Most people, especially working women and housewives don’t dedicate the amount of time and effort that they should, towards staying fit. Everybody wants to stay fit but the workload from office and household chores bars them from taking care of their body. Keeping fit has a lot of benefits than just looking good; it keeps your organs healthy and makes your body strong. There is a myth that exercises alone can keep you fit and healthy, but fitness doesn’t mean sweating for hours at the gym. It is actually a combination of a little workout along with the correct diet. You need to be conscious of what you are putting in your body. Exercising or performing light yoga can lower the risk of osteoporosis, improve digestion, blood circulation and keep the mind healthy, but that’s just not the end of it.
Eating a healthy diet along with a little exercise, also helps in reducing stress while improving your skin and toning your muscles, which ultimately makes you look and feel younger. Your metabolism begins to slow down in your late 20s and continues to decrease somewhere between 2 to 3 percent in your 30s and another 2 to 3 percent in your 40s.
So today we are giving you an ideal fitness routine which will help you beat the ageing process and keep your metabolism healthy, at all ages.
In the 20s
Women in their 20s are mostly focused towards achieving their academic or professional goals and taking care of their health becomes a secondary goal for them. However, consuming a healthy diet since this age will ensure your future health, or else you will need to work hard in your 30s and 40s to stay fit. Women in their 20s, need 1000 mgs of calcium daily to keep their bones strong and healthy. Along with this, they should consume 1 gram protein per kg of their body weight and also get Vitamin D, which helps absorb calcium from dairy food products.
As women of this age don’t have the time to go to the gym, they should make it a habit to go for a morning walk or a jog for 15-30 minutes every day. To stay fit, they could also participate in sports activities. If they don’t get any time for these, they should do rope jumping or skipping for at least 15 minutes.
In the 30s
The major problem which almost all women ignore is their decreasing metabolic rate, which causes the body to produce more fat cells and less muscle. The bone density also begins to decrease slowly. Hence, increasing your metabolism and consuming food which promotes bone health becomes of utmost importance. Your diet should contain about 1000 mg of calcium, low – fat dairy products, dry fruits and green leafy vegetables along with foods with high iron content (18-20 mg a day).
Exercising for 30 minutes will help maintain and tone muscles and will promote bone health. Perform free body positions like the parachute position and plank to boost your core strength and try 30 minutes of walking in the morning or the evening.
In the 40s
This age is marked as a critical point in the life of women. In the mid-40s, the muscle mass starts to decrease twice as fast as in men and fat deposits begin to build up which can make a person obese if they don’t take care of their diet from the beginning. This obesity can lead to high-risk diseases such as diabetes, heart ailments and even cause high blood pressure.
Yoga is considered to be the best form of exercise to boost the health of internal organs and improve core strength. You can perform exercises like free weight squats, perform plank position and do brisk walking for 30 minutes or more. Using an elliptical training machine can also help you reduce extra weight and stay fit. Women at this age should consider eating 1200 mg of calcium along with lean protein and low -fat dairy products daily.
Note – Any exercise shouldn’t be performed within two hours of eating the last full meal. It is better to consult your physician before making sudden dietary changes in your lifestyle if you have any known food allergies or other ailments.
Image Source: Livestrong, Lepotica, Naree, Pixabay, Flickr.