5 Healthy Habits That Will Improve Your Body

Healthy diet is must for everyone and specially for women. Tell me, how many of you don't want to get fit or remain fit? I am sure it is close to 100%. So how can you get best diet and what to eat to get best nutritions. This kind of thought you are facing frequently in your life. Let's discuss it here. 

Now the first thing is EATING RIGHT.

Women who are busy in their daily life nutrition rich foods gives them energy and helps to prevent diseases. Your healthy daily diet should include whole grain food like cereal, pasta, brown rice or oats. 

Fat free or low fat daily items like yogurt or cheese.

Protein like meat, chicken, fish, eggs, bean and nuts.

Fruit juice without added sugar.

Fresh or frozen colourful vegetables without added salt.

IRON RICH FOODS

Iron is key nutrition agent for a women body which keeps the energy level high. There are different sources in food from which you can get the iron like red meat, chicken, fish, beans etc.

FOLIC ACID RICH FOODS

To decrease the risk of birth defects, women must take the enough quantity of FOLIC acid in their diet. As per studies, 400 micrograms a day of folic acid is enough. You can get the folic acid from fortified foods or from food supplements. Fortified foods include cereals, rice and breads. Beans and peas are also a good source of folic acid.

CALCIUM RICH FOODS

Calcium is required for healthy bones and teeth. Calcium prevents osteoporosis and arthritis in which bones become weak. Calcium rich foods include yogurt, cheese, juice, cereals, low fat or fat free milk etc.

SAY NO TO....

....High calorie foods, added sugar and alcohol. Avoid soft drinks, candy, baked and fried foods. Reduce alcohol intake and take low fat dairy products.

Eat fewer foods which are high in saturated fat like pizza.

EXERCISE DAILY, REGULARLY

Women physiology is different than men therefore they need fewer calories to maintain their body. If you are a working woman then you need more calories than others. Best way is eat healthy and exercise regularly to get in shape. It also balance your calories.

Keep an eye on you weight.

If you keep the above in your mind, you will remain fit and feel good always. 

How To Get Your Body Fit With Body Weight Exercises

Regular exercise increases metabolism and strength in your body. Women face many physical challenges. Also, like men, women at home or women at work want a fit body. Women can go the gym to get a fit and toned body but sometimes it is just not possible for them. If you are a woman and want a fit body, you just check the below exercises. These exercises required no gym as these are based on body weight, hence you can do these at home. Morning or evening, choose the right time for you and perform these exercises regularly.

Here are best body weight exercises you can do at home without equipment

Jumping jack

Jumping jack is one of the easiest exercises. To do jumping jacks, first, stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

High Knees

High knees come under cardio exercise. It pumps your heart and provide flexibility in your lower limbs. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.

Burpee

Burpee is a full body exercise. It benefits almost every muscle in the body. To do the burpee, first, stand with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head

Squat

Squat exercise works on your legs. To do squat, first, stand tall with your feet hip-width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms will start to raise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position.

Pushup

Pushup works on your chest, arms and your back. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torsoPause for a moment then push yourself back to the starting position.

Walking Lunges

walking lunges build shape of your lower body and strengthen your body. Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg.

Mountain Climber

Mountain climber is another good full body exercise to burn calories. To do it,first, assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.

Plank

Plank strengthen your core muscles and burns fat. It provides stability to your core. To perform the plank, first, start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for at least 25 seconds and increase it slowly.