Diet and fitness plan for women

Diet and fitness plan for women

Here's a diet and fitness plan to lead a healthier life.

Exercise your way to good health Today's woman is hard-pressed for time, juggling between home and work. These three exercises will target all the major muscle groups, give you a fantastic calorie-burning boost, and will get you fitter and in an all-round shape in no time.

Bent-knee push up Kneel on all fours with your arms straight and hands slightly wider than shoulder-width apart. Look downwards so that your neck, back and upper legs form a straight line.

As you inhale, bend your arms to move your body towards the floor. Hold for a second, then exhale as you push yourself up to the starting position.

Two-arm swing (Kettlebell) Begin in the squat position, gripping one kettlebell in between the feet with both hands.

Inhale as you extend at the hips and knees to swing the kettlebell upward. Bring the kettlebell slightly above shoulder height. Let the kettlebell swing back to the original position back down between the legs.

Squats Stand with feet shoulder-width apart.

Keeping your chest up, a natural arch in your back, and your core tight, inhale as you squat down until your thighs are parallel to the ground. Remember to keep your knees in with your toes.

(Inputs from Jivesh Shetty, Fitness Advisor)

Eat well Eating healthy is one of the best ways to take care of yourself and the family. A healthy diet gives energy to get through the busy day, supports mood, helps in weight maintenance and gives a fresh look. Here are some tips for today's multi tasking women:

Dos: Diet should comprise whole grains like wheat, jowar, legumes and pulses — green gram, lentils, fesh fruits and vegetables, egg whites, chicken, fish — roasted, boiled or baked, healthy fats like nuts, flaxseeds, fishoils etc.

Have a glass of skimmed milk everyday. Low fat paneer sandwich, Ragi porridge, broccoli salad also give calcium.

Choose whole heat and jowar rotis, whole wheat pasta, oats, brown rice etc over maida products likes bread, pasta, roti etc.

Never skip your breakfast: If you are falling short of time have oats porridge or grab a sandwich on your way or order idli in the office.

Have small and frequent meals: Carry handy foods for mid-morning and afternoon snacks (nuts, fruits, butter milk).

Cut down on outside foods: Avoid fried and extra sweet foods. While eating outside always order sensible. Order brown bread veg sandwich instead of fried pattice and mayonnaise.

Don'ts: Avoid excess alcohol and caffeine

Avoid excess intake of red meat and egg yolks

Avoid transfats, refined sugar and excess salt

Don't have late and heavy dinners

Avoid cold drinks

(Inputs from Namita Nanal, Nutritionist)

Baby time!

It would be futile to ask a busy woman with or without a job to focus only on the IVF treatment and give up everything else in her life. However, a busy woman may actually be able to take the IVF treatment better, mentally, as she has not focused all her energies on only this one thing and is otherwise occupied.

Life should not revolve around treatment but the treatment should revolve around life.

Healthy food habits like eating lots of fruits and vegetables, avoiding junk food as far as possible and eating on time are some things which could contribute to a feel good factor which is important for these treatments. Some dietary supplements like folic acid are also recommended.

Certainly avoiding alcohol and not smoking or taking any form of narcotic is the most basic thing one can do for helping the treatment along and having a healthy baby.

It is a good idea to perform some light exercises and for women who are already exercising, they are encouraged to continue exercising right up to embryo transfer.

Healthy living for IVF treatment should also include trying to know as much as possible about the treatment and its consequences from authentic sources, the key word here being authentic.

It is also a good idea for the partner to accompany the patient for treatment as far as possible.