Top Tips To Improve Women’s Health and Fitness

improve womens health

Health and fitness is important for everyone and of any age and it’s just as vital for women as it is for men. Regardless of your current lifestyle, you’ll want to focus on being fit and healthy as much as possible. Not only will you enjoy a higher quality of life but you’ll also likely extend your life as well. Let’s look at some top tips for women’s health and fitness to help you get started on the right track.

Book In For An Annual Check Up

You don’t have to wait until you have an illness or an injury to go and see your GP. Prevention is always better than cure and it doesn’t take up much time to book a routine checkup with your doctor once a year. The best-case scenario is you’ll leave the checkup with a clean bill of health. If there are any potential problems detected, you can do something about them before they become a major issue.

improve womens health

Always Get Plenty Of Sleep

This means quality, restful sleep where you start each day feeling refreshed and rejuvenated. How much sleep people need can vary from person to person, but the average is 7-8 hours a night. Sleep allows the body a chance to repair itself physically and it also gives your immune system a chance to kick in and fight off any diseases or infections before they have a chance to take hold.

If you’re having trouble sleeping, avoid prescription sleeping pills and instead seek more natural methods of relaxation to improve your sleep patterns. Things like herbal medications, meditation and listening to relaxation music can help a lot.

improve womens health

Make It a Goal To Be Physically Active Almost Every Day

It doesn’t matter how busy and hectic your schedule is, everyone should be able to find at least 20 or 30 minutes in each day to get some meaningful exercise, even if it’s just a brisk walk around the block.

Being active becomes a habit after a while and sometimes people talk themselves out of doing exercise, believing they simply don’t have the time. The truth is, everyone has the time to exercise. It’s a matter of prioritising, time management and consciously making time for exercise.

If your daily schedule means you’re naturally physically active in your work, for example, then you’ve already got it covered but if most of your day sees you sitting behind a desk, then you’ll want to make time for physical activity.

Avoid Fad Diets To Lose Weight

The results of many fads and crash diets are the opposite of the initial objective. Instead of losing weight, women tend to gain weight. One reason is the effect these diets have on the body’s metabolism, causing it to slow down due to a lack of calories or certain food groups.

The best diet is always a balanced and nutritious one, where all food groups are consumed in moderation on a regular basis. For healthy eating to truly have a positive effect on weight loss, it needs to be combined with regular exercise.

Avoid Developing Osteoporosis

As women age, they tend to become more susceptible to developing osteoporosis than men due to various hormone changes the body goes through. Oestrogen levels decline with age and oestrogen is essential for bone strength. This can lead to the development of osteoporosis due to a decrease in bone density.

To avoid the condition, one of the best things a woman can do is maintain a regular exercise regime. Eating a healthy diet rich in calcium and Vitamin D will also assist in preventing osteoporosis, along with avoiding smoking and drinking alcohol in moderation.

Foods rich in calcium and Vitamin D include:

  • Low-fat dairy products
  • Salmon, tuna and sardines
  • Soybeans
  • Spinach
  • Eggs
  • Kale
  • White beans

Drink Water Consistently

While it’s generally recommended that people consume, on average, around 8 glasses of water per day, you’ll want to spread this amount over the course of the day and evening to avoid bloating and to ensure you remain hydrated at all times.

Not only is water essential for hydration and good health in general, it’s also essential for keeping the skin hydrated, which leads to maintaining a supple and youthful appearance.

Along with plain water, you can also consume foods rich in water such as watermelon, citrus fruits, tomatoes and grapefruit.

Work Out With a Friend

This is a great idea if you find yourself struggling with motivation or focus when it comes to getting exercise. Team up with a friend who also wants to get stuck into exercise and join the gym together, motivating one another during your workout sessions.

If the gym is not your thing, you can get together to go for regular jogs or power walks, or perhaps even cycling around the neighbourhood.

Getting exercise is always a lot more fun and satisfying when done with a friend.


Monitor Health Concerns Specific To Women

These include mammograms to check for breast cancer, pap smears to detect cervical cancer, checks for ovarian cancer and so on. In addition, also monitor the health of your skin and have your thyroid checked occasionally. Regular checks for all these conditions will give you peace of mind knowing that all is well.

Reduce Stress and Anxiety

There are numerous ways you can reduce stress and anxiety in your life. Vigorous exercise on a regular basis is one of the best. Other things you can do to reduce stress and anxiety are eating a nutritious diet, practising meditation, clearing your mind and abstaining from over-thinking, having a satisfying sex life or simply taking time out to get at one with nature from time to time.

The Takeaway

To improve the quality of life in general, all women should focus on maintaining a healthy lifestyle and getting enough physical exercise. Also, monitor health concerns that are specific to females and have regular checkups. Health and fitness aren’t really that difficult to achieve or maintain if you make them a priority.

By Ashley Bryan

Ashley writes the articles and posts for MyMedici and other websites.  He has a background in digital marketing and provides services through and  He lives on the Sunshine Coast, QLD with his family.

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