Women Basic Fitness Guideline

Women Guideline to Health and fitness

My daughter Cara gets pretty stressed out from her job sometimes. The effects of it seems to zap her energy to the extent where she loses her health compass. I penned a simple fitness guideline for her to follow. I hope you’ll find it useful as well.

This is literally a women’s basic fitness guideline to staying healthy and fit. Health and fitness begins with a balanced diet rich in fruits and vegetables. And most important, being careful not to lax in monitoring the correct weight to suit your age and height. “Not to lax” is where Cara and most women fail but which happens to be the exact key to success.

Veggies and Fruits

First: A Balanced Diet

Research foods that should be avoided such as too much red meats, foods with animal fats and additives, processed and high calories foods, deep fried foods and all forms of white sugar . The list isn’t too long nor with extreme demands but nonetheless, requires the willingness of self to be regimented in discipline towards healthy eating. The idea is to ascertain an unbiased view of the effects these foods group have on the body. However, If in doubt about anything? Please consult your doctor.

Second: Water the perfect detoxification

Believe it or not, water is the perfect detoxification and a lack of it can cause too much impurities building up in the body, yet, most of us simply don’t drink enough of it. It is suggested that at least eight glasses of water should be consumed each day to keep the radiator from over heating or working, a joke, sort off. However, not a joke for lactating women who need to drink even more water than average to keep their bodies hydrated.

No Stress – Just Mermaids

Third: The stress factor.

We all have to deal with some form of stress through out our daily lives but statistics have shown, the symptoms of stress affect a higher percent of women than men. Stress is capable of weakening the immune system and causing many sicknesses and psychological disturbances. Relaxing one’s body and mind is an excellent way to relief stress.

Here’s a breathing exercise I do daily that works great, it zaps stress period. Find a quiet spot, sit comfortably with your spin erect. Completely blank out your mind as if detaching your mind from all forms of thought. Breathe deeply in and out while solely focusing on your breath. As you inhale, feel your breath invigorate every cell of your body. While exhaling, imagine or visualize your stress leaving every cell of your body. It’s your breath of life, without it there is no life, know it, feel it, embrace it, Continue breathing deeply four to ten times then simmer to an easy relaxing pace. Completely concentrate all your attention on only your breath while breathing in an easy relax way. Do this for a few minutes whenever stress comes calling.

The objective of the breathing exercise is to recognized yourself as what and who you are. An individual living, breathing entity in this universe, a single breath of life. Stress is not a part of you nor does it exist as any part of your entity. Stress is something we attach ourselves to and too often forget that it’s only an attachment. The breathing exercise reestablishes your true nature and gives you the power to detach yourself from stress. Don’t take this exercise lightly. Thoughts are like wild horses, the mind is a difficult thing to control and this breathing exercise demands your full attention must be focused only on your breathing for it to work.

Other forms of relaxation are beneficial as well, such as reading books of interest that draws your attention. Try playing a game of chess, sports or go out with friends and celebrate life. Most of all, revive your energy with adequate sleep. Try activities that totally detaches you from your stress. Deny stress an existence in your life, it’s not a part of you. It’s only an attachment, treat it as one.

Vitamins & Minerals Choose Carefully

Forth: Vitamins and Supplements.

Why take Vitamins and Supplements? Do you know that calcium is one of the most important minerals for women of all ages. As a matter of fact, the human body stores and uses more calcium than any other mineral or vitamin. The benefits of sufficient calcium intake have been documented to prevent premenstrual period (PMS) symptoms and cramps. In another study, menopausal women suffering with osteoporosis showed remarkable improvement after a three month period of 2,000 mg per day. Women who undergo menopausal period also benefited from the combination of vitamin E and C, which help alleviate hot flashes and night sweats. The combination of calcium, vitamins E and C showed signs of boosting the immune system as well.

Fifth: The joy of physical activities.

Lets face it, without regular exercise or activity our muscles will lose tone, firmness and flexibility. The very same fact is applicable to our facial muscles. A routine of incorporate daily activities must be developed by any one determined to stay healthy. For some working mothers, this maybe difficult to accomplish but even three days a week is adequately enough. This can be done without any out-of-pocket cost. Nevertheless, you’ll need to make it a routine in order to develop a willing habit for exercising. Jogging or walking are great exercises especially if you can go the distance of an hour or more. Doing repetitive stairs climbing at home is another good workout. Climbing stairs instead of using elevators when possible helps as well. You can enjoy simple activities such as playing with your kids or taking them for bicycle rides. If feasibly, membership at a gym, Pilates and Yoga classes are effective programs for staying in shape and losing weight. However, whatever your choice you choose, be sure to pick an activity that stimulates the cardiovascular system. It’s been proved to help prevent diseases.

Sixth: Stop Smoking now.

There are many benefits to quitting smoking especially for pregnant women who want the best of health for their unborn child. Pregnant women should most certainly be aware that the chemicals in cigarettes enter their bloodstream affecting their entire body including that of the baby. Studies have proven that women smokers are more susceptible to diseases than their male counterparts. Another priceless reason to quit is, women smokers possess a higher risk of contacting breast cancer than women who don’t smoke. Drinking alcohol is another substance that should be limited or eliminated altogether. The rules are clear, prevention is better than the cure.

Ultraviolet – Skin protection.

Seventh: Sunshine and Skin protection.

We all love sunshine but sometimes that love can be harmful to us. Protecting our skin from the sun’s ultraviolet’s harmful UVB and UVA wavelengths has become a necessary endeavour. A good sunscreen with vitamins C is an awesome skin protection. The use of hats is helpful as well. Too much sunlight accelerates the ageing process in skin cells creating unwanted wrinkles for women. Sensitive skin types are most vulnerable and inclined to developing skin cancer. Think healthy! Precaution is a mighty tool, use it and you can enjoy the sunshine while protecting your skin.

Eighth: A Beautiful smile.

Dental Hygiene requires check ups for the prevention of cavities, plaque build-up, bad breath, etcetera. Always visit your dentist to keep your beautiful smile. It has been handed down for generations that only a woman can stop highway traffic with a smile.

Ninth: Cara’s Advise -what matters to women.

Women eighteen and over:

1) Safe sex is necessary to prevent the spread of venereal disease.

2) Self-examination of breast should be practice from puberty.

3) Visit your Gynecologist.

4) Annual physical examination especially for Pap smear test.

Women forty and over:

1) Mammograms, a low-level x-ray screening mammography is most recommended.

2) Necessities for women should be practice throughout maturity.