Women’s Day Special: 10 easy things you can do in a busy day to stay fit

Women's Day 2022: For women, how to stay fit with busy schedules, becomes a conundrum with their multifarious responsibilities.
women's health
You've got to make time for fitness. Image courtesy: Shutterstock
Dr Janaki Badugu Published: 7 Mar 2022, 10:00 am IST
  • 105

Staying healthy nowadays is nothing less than winning a battle. The enemies are countless – the ongoing pandemic, the effect of changing lifestyle, a routine that has no time for self-care, and so on. Among all these, women are juggling between their work, families and daily chores. And if they are still left with some time, they may consider thinking about their health. Ahead of International Women’s Day 2022, here’s a reminder on how to stay fit despite a busy schedule.

Maintaining a healthy lifestyle seems tough but it’s not as demanding as it may seem. It requires a little bit of routine to be followed, a little self-control, and above all discipline Let us quickly share with you 10 easy things you can follow to stay fit during a busy day.

how to stay fit
All work and no play will make you dull. Image courtesy: Shutterstock

How to stay fit when you feel you have no time

1. Don’t break up with your breakfast

It’s called the most important meal of the day. After an overnight fast, having a well-balanced breakfast will help you get through your morning workout, meetings, and presentations. When it comes to all the health benefits of breakfast, though, it’s what you eat that counts. According to dietitians, there are a few super simple tactics you may use to not only achieve your daily suggested values of certain nutrients but also help in avoiding between-meals unhealthy munching, perhaps aiding in your weight reduction efforts. This is why women must develop a few good breakfast routines.

2. Make amends with your minerals and vitamins

“I am eating healthy so my body is well supplemented”. Well this can be a myth! During menstruation, pregnancy, breastfeeding, and menopause, women’s dietary demands fluctuate. Because of her reproductive life, a woman’s nutritional requirements differ significantly from those of a male. Consider taking multivitamins that suit your health condition and age requirements. It should include B vitamins, as well as vitamins A, C, D, E, and K, as well as calcium and magnesium.

3. Look around and stay active

For working women, it’s obvious that staying active can be a challenge. Well, making a routine to stay active can help. Take a walk during lunchtime, make sure to walk while you talk on the phone. Ditch the elevator and take the stairs. Keep your under-desk bin away from your workstation so that you have to get up every time you need to throw something in it. These little walks will not only keep you active but will also brighten your mood.

Also Read: NEAT ways to burn calories without performing intense workouts

exercise at work
Use your chair or table to try and workout on a work day. Image courtesy: Shutterstock

4. Make your desk your workout station

Even though your profession needs you to sit for long periods, you must prioritize your health. Find some workouts that you can do while you’re sitting at your desk. Search for some desk-side activities, yoga and exercises. Make use of the table to stretch your body and become more active. There are numerous activities that you can do while sitting at your desk. The idea is to get out and about.
Water is your best friend

5. Stay hydrated and drink water!

This may appear repetitive, yet it is the cornerstone of keeping healthy. Staying hydrated promotes good physical and mental health. Drinking plenty of water throughout the day is also essential for staying fit from the inside out. Carry a water bottle with you as a reminder to stay hydrated. Hydration is particularly important for maintaining a healthy weight as it helps in not only suppresses hunger but also encourages you to eat less during mealtimes.

6. Have a good night’s sleep.

The number of calories you consume throughout the day can be directly influenced by the amount of sleep you obtain at night. To begin with, a lack of sleep equates to a lack of energy. A sleep-deprived person reaches out for a sugary, caffeinated beverage or a less-than-healthy food for a quick boost.


Keep an idea of your risk of weight-related issues.

Check BMI

Additionally, during your sleep, hormones that control hunger, metabolism, and calorie burning balance themselves. Sleep deprivation causes increased hunger the next day as well as a general slowing of metabolism, which contributes to weight gain.

importance of sleep
Sleeping is very essential to your well-being. Image courtesy: Shutterstock

7. Make a point to cook your meals

This may sound tedious but having a home-cooked meal can make an unbelievable difference to your health. Because women don’t have enough time to cook, many working women struggle with their meals. We understand those busy mornings may compel you to leave without cooking and then the last resort is the processed or junk food later, but you can avoid this with smart planning. Always plan ahead of time for your meals. To make cooking easier the next morning, chop the vegetables the night before and store them in the refrigerator. You can also prepare microwave-friendly dishes ahead of time.

8. Buckle up for your 30 minutes of workout

If work commitments are not letting you hit the gym, all you need is to take out just 30 minutes from your daily routine. Do the choice of workout you like – Zumba, yoga, cardio or anything else. Or just go for simple squats, lunges, planks in repetition the benefits are the same.

If you find it difficult to get in 30 minutes of exercise all at once, try splitting it up into 10-minute increments 3 times a day. Start your day with some yoga, go for a walk over your lunch break, or jog around the park and soak into the greenery.

9. Ditch what’s bad for your health

There are a few things that you may enjoy but, they are not as good as they seem. Reduce your caffeine intake as it may seem to make you energetic, but the effects can slow your metabolism. Another one to limit is your alcohol. It can be a risk factor for a majority of diseases from cancer to heart problems. It is better to know what compliments your body and health before you take it in.

digital tools for fitness
Use a fitness tracker or digital health tools to keep a check on your fitness. Image courtesy: Shutterstock

10. Use digital health tools

Today’s women are smart and are putting their best foot forward while balancing work and the house. The tool to support their health also needs to be smart like them. Digital health monitoring tools can very well keep a close record of the health and vitals.

  • 105
About the Author

Dr Janaki Badugu is one of the most reputed and renowned dietitians and experts in diet management. As a senior diet consultant QurBook she has been advising thousands of users to stay fit. Here she is sharing her views for making sure women health is taken seriously and how women can take control of their health. ...Read More

Next Story