Women Worldz

Physical exercise helps you develop and maintain physical fitness,alertness and overall health. It strengthens your muscles, skeletal frame and Cardiovascular system and helps you maintain a healthy weight.

Frequent and regular physical exercise boosts your Immune System and helps prevent various diseases such as heart disease, diabetes, improves mental health and prevents depression.

Types of exercises

Aerobic exercise: Aerobic exercises, also called Cardiovascular exercises, improve the health of your heart and lungs. Examples include walking, jogging, running, aerobic dance, bicycling, rowing and swimming.

Weight-bearing exercise: Weight-bearing exercises work against the force of gravity. Weight-bearing exercise is important for building strong muscles and bones. Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.

Weight training: Weight training or strength training, builds strength and muscles in a specific way. Push-ups, lifting weights, etc. fall into the weight-training exercises category (Specially intended to build the strength of biceps torso and arm muscles)

Getting into the habit
Every individual is made up differently and knowing how much exercise you need can help you develop your own individual exercise regimen.

On an average, exercising 4–6 times a week for about 30–45 minutes is usually a good plan. Since exercise has so many health benefits, any amount of exercise done is better than none at all.

Talking to your doctor
Your doctor is the best person to advice you regarding the kind of exercise that is best for you depending on your current health condition. This is especially important if you have any health problems or if you are pregnant or elderly.

Fitting exercise into your day
Exercise need not mean pumping those weights at the gym or puffing and panting that 5 km run. Certain day-to-day activities can help you burn off those extra calories.

They include:

Taking the stairs instead of the elevator.
Taking a short walk after lunch or dinner.
Doing housework like gardening, sweeping, floor mopping, etc.
Parking your vehicle at a distance and walking up to the shopping mall.
Walking all or part of the way to work.
Making vigorous movement of body and limbs, now and then, while working.
Picking up articles from floor by bending and body movement whenever possible.
Restricting the use of remote controls and intercoms.

Keeping it going
Begin slowly. If you have not been exercising for years, do not expect to run a marathon after only a week or two of training. Begin with a 10 minute period of light exercise or a brisk walk every day and gradually increase the frequency and intensity.

It is easy to begin exercising but what is really important is consistency. Here are some tips that will help you start and stick with an exercise program:

Benefits of physical exercise

Reduces your risk of heart disease, high blood pressure, bone diseases, Diabetes and unhealthy body weight and composition.

Keeps you flexible and agile.

Increases your strength and stamina.

Helps relieve stress, anxiety and prevents depression.

Promotes sound sleep.

Increases your metabolic rate and digestion

Choose an exercise that suits you best. For example you may find walking easier than visiting an over crowded gym.

Start every workout with a warm-up. This will make your muscles and joints more flexible. Begin with some light stretching exercises and/or brisk walking.

Team up with a friend, colleague or family member. This will give you encouragement and mutual company.

Do not allow boredom to set in. Vary your exercise routine—walk for day, go swimming the next or play your favourite game.

Exercise at a convenient time. Do not go jogging in the rain or in extreme weather.Do not exercise immediately after a meal either.

It takes some time for the benefits of exercise to be noticeable—such as weight loss. So do not get discouraged if the benefits are not too visible.

If you hurt yourself or have an injury, take a break.Exercising during an injury can worsen your condition and delay the healing process.

Stop exercising if you feel very out of breath, dizzy or have pain.

Finally
“Walking is man’s best friend” said Hippocrates, the Father of Medicine. The best exercise is the one that you are able to do frequently, regularly and conveniently. Walking is considered one of the best choices because it is easy, safe and inexpensive. Brisk walking can burn as many calories as running or jogging and is less likely to cause injuries. Walking needs no training, can be done anywhere, at anytime and only requires a good pair of shoes. So put on those shoes and keep walking. Moreover, you have to keep a watch on your food intake to reap the fruits of exercise.

A working mother is a woman with the ability to combine a career with the added responsibility of raising a child. Working mothers have often received a lot of negative publicity. They are blamed for not taking proper care of their children;leaving them in day-care for extended periods, palming them off on anyone who will look after them. The argument is that their learning and development will suffer because you are not with them 24 h a day, 7 days a week, how your work will suffer because it is not your priority. Is this a fair argument?
Why do women work? In the present world, mothers continue to work because they have careers that they have spent years developing. Some women return to work soon after giving birth because they know that most employers in this country are not sympathetic to working mothers who wish to take time off to be with their young children. If these women stop working, even for several months, they may give up some of the advantages they have earned or risk losing certain career opportunities.

Plagues of a working mother When the mother is working, childcare support is essential and can be quite expensive. It may actually offset the financial benefits of both the parents. Stress can be high amongst working mothers, which may reflect in their relationships at home and office. She is stressed to reach work on time, to send her child to school and to reach all the children's deadlines on time including food and dress, and she is also pressed for time to look after her home simultaneously. Working women have the responsibility of the work place as well as at their domestic front. Unexpected sickness of children often affects her professional life. Sexual relationships can also be quite strained due to fatigue and lack of time, especially where both partners have long working hours. Nutritional requirements may be neglected in the quest to complete and meet all targets at home as well as at work leading to a deficiency of many important nutrients like iron, vitamins, minerals and proteins.
Benefits The beauty of being a working mother does involve a lot of sacrifices, some of which have been mentioned above. On the other side it does offer you some benefits too. Role model: You are providing an excellent role model for your children. Every day, your children get to see you take care of them and the house as well as darting off to work and having your own career. You are providing them with a good work ethic and showing them that you can have the best of both worlds.

Personal benefits: Family equations have known to shift for the better when both parents are working. The father and husband is required to help out more in day-to-day living, and as a result develops a better relationship with his children, and more often that not his wife or partner! This may also help the children to understand that a family is about joint effort, not one person doing everything for the others (often how a mother is perceived by her children, partner and often herself!).Children of working mothers often grow up to be independent, responsible and achievement oriented. These children often take on more responsibility, not just because it is expected, but also because it is necessary. They learn quickly that everything will not be done for them or handed to them on a silver platter. Professional benefits: From a career angle, being a mother can offer great perspective in the workplace because at the end of the day, many adults appear to act like children. The skills you have honed as a parent including patience and communication skills lend themselves greatly to any job. You will have a wealth of experience to add to your CV and to apply to your job that you would never have had if you had not become a mother. Social benefits: Working gives a woman the avenue to keep her social networks up to date and the wonderful opportunities to interact with adults. A mother who has spent any length of time with her small children will very much appreciate this! There are always two sides of a coin. On difficult days where you may wonder if it is worth it, just remember the nobleness of being a working mother.The step towards balancing work and family is explained in the section being a working mother.

Tips Good parenting is possible by proper organizing, outlining priorities and getting as much help as possible. Organizing and prioritizing can help one save time to spend with your children at home. Make the most of the free time you do have with your child to make memories by taking them out, playing with them, helping them with their homework, etc. Find a reputed day-care center or a play school that will take care of your child when you are away at work. Plan the activities for the next day the previous night. Set out your clothes as well as your children’s clothes. As soon as you reach, spend time with your children enquiring about their day at school. Make it a habit of having family meals together. Turn off the television and just enjoy the company of each other.