12 Health and Fitness Tips Every Woman Should Follow


March 7, 2020

Balancing the demands of career, family, significant other, and sometimes even coping with societal pressures to look good or conduct oneself in a certain way can be quite draining for women. As she passes through several milestones in her life, it is necessary that every woman out there makes sure to put her health above everything else. Although ‘taking care of yourself’ doesn’t rank #1 in the priority list of most women out there, this year ‘It’s Time for You’ to take care of your health, your fitness, and prioritize yourself among other things. After all, all the people who do depend on you can only do so, if you are at the top of the pyramid in terms of health and wellness.

To help women in their quest to take better care of themselves, we at HealthifyMe have compiled 12 health and fitness tips that will come use to women from all walks of life. These tips are based on information gathered from several sources and personal experiences. So, no matter what your age or overall health status is, these 12 tips will help you increase your chances of better health and fitness all through your life. 

#1 Ladies, it’s called the most important meal of the day for a reason 


We, women, love reading up on health and fitness tips, but always feel we do not have the time to honor them. Well, it’s time we change that. Having breakfast not only provides you energy for the rest of the day but also kick starts your metabolism. So, it is very essential you keep aside 15 minutes in the morning to make something healthy and set yourself up for a productive rest of the day. 

#2 Keep calm and hydrate 

This tip may seem basic, but it is one of the most crucial steps to a healthy life. Staying hydrated leads to healthy physical and mental functioning. Drinking lots of water during the day is also key to keeping yourself fit from the inside out. To avoid dehydration, it is best to carry a water bottle as a reminder. Hydrating yourself is also crucial to weight loss or maintenance because it not only reduces the feeling of hunger but also helps you eat less during meal times. 

#3 Maintain a healthy weight 

 weight management

Weight loss is a subject that runs in the minds of most women. Although quite distressing, reaching and maintaining a healthy weight is important for your overall well-being. Being overweight can significantly increase the risk of several chronic diseases and can reduce the quality of your life. Therefore, the best way to maintain a healthy weight is to have a good relationship with your food, get enough sleep, and exercise regularly. 

#4 Exercise

Did you know heart disease is the leading cause of death among women? However, this disease can be kept at bay with exercise. Women must make sure to get at least 30 minutes of exercise every single day to keep the heart functioning properly. Aerobic exercise which includes walking, jogging, bicycling and dancing are good for women’s health. In fact, any form of physical exercise, even the usual running around to the grocery store is better than nothing.

#5 Eat well, live well, be well

Eat well, live well, Be well

As women, many of us are prone to neglecting our own dietary needs. You may feel you need to put your family’s needs first or you are too busy to adhere to a set diet. However, you must ensure that you get all the nutrients you need from the foods you eat. You want to eat as close to a natural food diet as possible. That means a variety of fresh vegetables, fruits, whole grains, meat, fish, poultry, low-fat dairy products, and lots of nuts. Among other things, women, in general, need lots of calcium to build healthy bones and teeth to keep them strong as you age. Good sources of calcium include dairy products, grains, leafy green vegetables, tofu, and cabbage.

#6 Two most important minerals every woman needs

Apart from calcium, Zinc and Magnesium are two other minerals that are most needed by women’s bodies. Consume Zinc, because a deficiency in this mineral impairs the immune system, which results in thinning of hair and acne. Magnesium, on the other hand, is most essential as it helps with sleep, bone health, and may also help in relieving premenstrual symptoms, anxiety, and migraines. 

#7 Build a support circle

Build a support circle

Several research studies show that social circles of friends and family increase your likelihood of surviving health problems, increase your level of happiness and even help you live longer. The best way to build a support circle is to be a part of someone else’s support circle. That way you can be there for each other. You can also build a support circle by volunteering. This way you get to meet new people and also make new friends. Helping can mean as simple as picking up a friend’s child from school or even visiting your elderly neighbor for coffee. 

#8 “No ka matlab no hota hain”

No means No

Like Amitabh Bachan says in the movie ‘Pink’, “No means No!”. Many a time, women try to do everything that everyone asks of them and put themselves under ridiculous amounts of pressure trying to be the “go-to” person for everyone. It’s not healthy and not practical. You have to learn to say no without feeling bad about it. The earlier you learn to say this, the better your health will be. This can be as simple as saying ‘no’ when you have plans to hit the gym after work and you are asked to stay back late at the office. You must always remember to prioritize and balance your health and fitness with everything else that is going on. So, don’t be afraid to say No.

#9 “Today I will not stress over things” 

A mantra that every woman should tell herself is “I will not stress over things today”. No matter what stage of life you are at – Daughter, mother, grandmother – at every phase of life women are seen juggling several things at once which leads to pressures that are too hard to handle. We know that finding time to unwind can be pretty challenging. But, making time to take a few minutes every day just to relax and get your perspective back again is something that is recommended by several studies. This can be you swinging by an hour-long yoga session or even unwind by reading your favorite magazine.

#10 Regular checkups

Women should opt for regular checkups

This is one point that we cannot emphasize enough on! Health screenings are an important way to help recognize problems in the body – sometimes even before you show any signs or symptoms. Even if you feel well, early health checkups and screening tests can not only spot signs of serious diseases and conditions but also have a better chance of successfully curing or effectively treating them. Thus, we recommend that you schedule a checkup every year with a primary care doctor to stay on the safer side of things. 

#11 Sleep solves everything

Sleep solves everything

Sleep is one of the best things women can get with all the busy schedules, cooking, and running around they do. For a productive day at home, or at work, or even at the gym, it is imperative that you get a good night’s sleep. Insufficient sleep not only brings down your productivity but also affects the mental and physical state of your body and overall well being. While 8 hours can be a luxury, a minimum of 6-7 hours is vital. So, do make sure to clock in those hours.

#12 Ultimately, it’s all about you! 

Ultimately, It’s all about you!

One of the best health and fitness tips for women is to make time for “just you”. A happy and healthy woman is way more driven than a stressed-out one. The time you take out for yourself should be filled with what you want and the things you want to do, and you get to decide and dictate. A daily dose of just 10 minutes for yourself is one of the many healthy habits you can do every day that will keep you feeling you’re very best.  


Women’s health and fitness are two important aspects of life for ladies everywhere. No one can underestimate the benefits one can gain from eating right, exercising right and the peace and harmony it brings to your mind and body. While there is no quick fix for a healthy body, these easy tips of eating nutritious food, hydrating yourself, getting enough sleep, and in general – taking care of yourself are the best ways for a women to get in shape physically and mentally. It does take time, no doubt, but with a little bit of planning and motivation, the results can be life-altering. We hope we have persuaded you to make a start and take more care of yourselves, because ladies,” It’s Time”. 

About the Author

Navya is one who has an eye for detail and loves to learn by keenly observing and reading. With troves of experience in the field of research, she makes sure her blogs on fitness and health are highly palatable, easy to digest, and has you coming back for more.

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18 responses to “12 Health and Fitness Tips Every Woman Should Follow”

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  3. Hey Navya. Thanks for sharing these tips. Women are more susceptible to chronic aches and pains and your suggestions can go a long way to helping them. Completely agree with what you’ve written about taking time out for yourself. It’s incredibly important, as good health can make you feel good about yourself.

  4. I think the 11th step is the most important one. Sleep is the most important factor towards maintaining your schedule as per your workout.

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