Introduction

Improving health and fitness is a goal that many females strive for, but it can be challenging, especially for busy females such as working moms. However, with the right approach and mindset, it is possible to make realistic and achievable changes to improve overall well-being. This article provides ten tips tailored to busy females, backed by scientific research, to help you on your journey towards better health and fitness.

1. Prioritise Self-Care

It is crucial to prioritise self-care, even if just 5-10 minutes per day. This includes making time for regular exercise, adequate sleep, and healthy eating habits. Research has shown that self-care practices can significantly improve physical and mental well-being. As Dr. Kathleen Kendall-Tackett, a health psychologist, states, “Self-care is not selfish. You cannot serve from an empty vessel.”

2. Incorporate Short, Strength Workouts

When time is scarce, concise yet effective strength workouts become invaluable. Research spearheaded by Dr. Martin Gibala underscores the potency of brief bursts of strength training. Focus on compound exercises like squats, deadlifts, and pull-ups, targeting multiple muscle groups simultaneously. Opt for heavier weights with fewer repetitions to maximise muscle engagement and growth. Employ supersets to efficiently work different muscle groups with minimal rest. Consistency is key; aim for 3-4 sessions per week to see tangible results.

3. Make Movement a Priority

Being physically active doesn’t always have to mean structured exercise. Find opportunities to incorporate movement throughout your day, such as taking the stairs instead of the lift or going for a walk during your lunch break. Dr. James Levine, a leading obesity researcher, emphasizes the importance of non-exercise activity thermogenesis (NEAT) in improving health and burning calories.

4. Plan and Prepare Meals in Advance

Meal planning and preparation can be a game-changer for busy females. Set aside some time each week to plan your meals, create a shopping list, and prepare ingredients in advance. This will help you make healthier food choices and save time during busy weekdays.

5. Stay Hydrated

Proper hydration is essential for overall health and fitness. Carry a water bottle with you throughout the day as a reminder to drink enough water. According to Dr. Trent Nessler, Director of Athletic Performance at the Baptist Healthplex, staying hydrated can improve energy levels, aid digestion, and support exercise performance.

6. Practice Mindful Eating

Busy schedules can often lead to mindless eating. Practice mindful eating by paying attention to your body’s hunger and fullness cues, eating slowly, and savoring each bite. Research conducted by Dr. Brian Wansink, a food psychologist, has shown that mindful eating can lead to reduced calorie intake and improved satisfaction from meals.

7. Get Adequate Sleep

Getting enough sleep is crucial for overall health and well-being. Aim for seven to eight hours of quality sleep each night. According to Dr. Matthew Walker, a sleep scientist, sleep deprivation can negatively impact metabolism, appetite regulation, and cognitive function.

8. Find Support and Accountability

Seeking support and accountability can greatly enhance your journey towards better health and fitness. Join a fitness class, find a workout buddy, or consider hiring a personal trainer. Research has shown that having social support can increase motivation and adherence to exercise programs. At L-fit we provide small group personal training which will provide you the fun and accountability to maintain that motivation week on week.

9. Practice Stress Management

Chronic stress can have detrimental effects on both physical and mental health. Find healthy ways to manage stress, such as practicing yoga, meditation, or engaging in hobbies you enjoy. According to Dr. Robert Sapolsky, a neuroendocrinologist, chronic stress can lead to increased inflammation and a higher risk of various health problems.

10. Be Kind to Yourself

Lastly, remember to be kind to yourself throughout your health and fitness journey. Avoid self-criticism and embrace self-compassion. 

In conclusion, improving health and fitness, even with an extremely busy lifestyle, can be achieved with the right mindset and approach. Prioritise self-care, incorporate short, strength workouts, make movement a priority, plan and prepare meals in advance, stay hydrated, practice mindful eating, get adequate sleep, find support and accountability, practice stress management, and be kind to yourself. Remember, small and consistent steps can lead to significant improvements in overall well-being.