In more recent years, women’s health has focused more on preventative care - addressing health concerns before they become major problems. As you may know sometimes small issues for women can turn into big ones, so it’s important to practice a healthy lifestyle every day! Women of all ages are certainly paying more attention to their health than a decade ago. Why? Well, a big part of it is because many women are specifically struggling to find ways to stay in shape and workout due to COVID-19. Exercise is one of the best ways to help promote women's health and well-being. It is also specifically beneficial to help prevent Type 2 and stabilize blood sugar levels for those already managing it. So, please remember to exercise on a regular basis!
Here are 7 tips to help meet fitness and health goals:
Sometimes we forget to move on a daily basis, so get started by getting outside and going for a walk! Getting outside and walking for 30 minutes is really beneficial for women. Most health experts suggest aiming for at least 10,000 steps a day. If walking isn’t for you, getting out to stretch or trying a different type of light exercise.
2. Deep Breathing
When we’re busy or stressed, we often don’t breathe well. So consider taking the opportunity to step outside and breath, or try using a mindfulness app. Meditation and deep breathing can help reduce stress in the mind and body. Practicing regularly can also help encourage good decision making when it comes to managing Type 2. Reflecting daily on diet and exercise choices can really help anyone stay on track!
3. Weight lifting
This can be done pretty simply from home. Light weight lifting can increase muscle composition, and increase Basal Metabolic Rate (BMR). This means the amount of calories the body burns at rest increases, which can be useful to help manage weight. You don’t have to use heavy weights. Many women are concerned they will look too “bulky” with heavy weights or become too sore after working out. In order to avoid this, try using lighter weights and doing more repetitions. This can tone and shape the body, without any risk of becoming “too muscular” or sore as the result of a workout. It’s important to remember to do what your body can tolerate. If you’ve never lifted weights before, start with 3 or 5lbs and work your way up.
Yoga is one of the best forms of exercise to do from home. Several studies show doing yoga even a few times a week can benefit those with Type 2. Did you know regular yoga practice can increase blood circulation, help with weight management, and reduces physical and mental stress? There are a number of Apps and free videos with different poses that are recommended for those with Type 2. Why not give one a try?
5. Eat Healthy
During COVID-19, many of us have been eating a little more and moving less. It’s ok to eat more, but just remember those with Type 2 need to focus on eating nutritious foods low on the Glycemic Index (GI) to avoid blood sugar spikes. You may not be Superwoman and eat perfectly everyday, but you can try on this special day to enjoy eating delicious superfoods! Spinach, broccoli, apples, turnips—-and lots of other good stuff you can find at your local grocery store or farmer’s market. Try superfoods that can help you manage your weight, stable daily sugar levels, and even promote longevity!
6. Workout With A Friend
Accountability is EVERYTHING for so many women when it comes to working out. It’s so easy to just skip workouts or walks when you’re alone, but when you make plans with a close friend, it’s a commitment. Besides accountability, working out with a friend can give you that little push to work out a little harder than if you do it alone.
7. Stay Hydrated
This is incredibly important for not only those with Type 2, but all women. Most recommend drinking 64 ounces or about 2 liters of water a day is the optimum amount. If you aren’t crazy about the taste of water, consider slicing up some fruit like lemon or adding frozen berries as ice cubes to your water bottle for a healthy and tasty way to stay hydrated.