Diet and Workout, A caring Mom, a perfect wife and an ideal Bahurani is an imagery that pops to the minds of most at the first thought of the word ‘Homemaker’. She is Queen of the House who untiringly, generously and gracefully manages the entire orchestra of the home. The strongest unconditional support to every member of the family, a homemaker is a perfect example of multitasking at its best! Be it household chores, managing the kids, juggling the tantrums, teaching, counselling, she ensures that all needs are fulfilled with utmost love and care. This makes ‘Being Homemaker’ a challenging role that demands round the clock physical, mental and emotional effort at multiple levels leaving no time to spare.
Diet and Workout , Needless to say self-care often takes a backseat. Compromised Self-care paves the way to compromised health. The most common health concerns being with feeling of tiredness, low hemoglobin levels, generalised body ache, joint pains, weight gain. Being the central pillar of our home, it is imperative for a homemaker to take care of her diet and exercise as these are the cornerstones to a healthy life. Healthy food choices and exercise plan provides enough energy, helps boost mood, keeps the weight in check and prove a major support during the different stages of a woman’s life.
Here are few quick tips to easily incorporate in the daily busy schedule:
- Start the day with a quick boost of nutritious breakfast- Choose quick fixes like soaked almonds, dried nut- fruit ladoos with dink, ragi porridge or even a cup of turmeric latte to kick off the day. This is also helpful in controlling the portion sizes at breakfast which often happens about 4-5 hours after waking up for many.
- Ensure a portion of protein in all meals, including breakfast. Egg, a cup of pulses, a handful of dried nuts, a cup of curd or a piece of fish or chicken.
- Make fixed meal time a priority. Eating meals on time helps control excess food intake, helps keep weight in check.
- Be vigilant of snacking. Eat only when hungry not just because you got to see it.
- Be mindful while eating, enjoy and savour the food. Not just gulp it down.
- Ensure hydration with intermittent water intake.
- Eat only what your body requires. Small portions of excess, leftover cooked food, half a chapati or half a wati of dal, some sabji, should not find way to your full tummy. Extra food is extra for your body too.
- Minimize sugar and salt intake.
- Include variety of nut and oil seeds, sesame, chia, flax seeds, pistachios, walnuts. These are sources of good fats and also calcium. They go well in dals, sabjis, chutneys.
- We require about 4 to 5 servings of vegetables and fruits daily. Wonderful sources of fiber, B vitamins, C vitamin and minerals that boost the energy metabolism. Puree them to knead into doughs, drop them in rice or dal for a flavored twist.
- Design a menu plan for the week. That will help ensure a healthy shopping List.
Make exercise a priority: Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. Try building small breaks for exercise between work. The basic aim here is injury free rise in heart-rate for few minutes.
- 5-7 min walk after every hours
- Few secs of Jog
- Warm up exercises
- Set of 10 push ups
- Small bout of skipping (ensure there no aches and pains)
- Set of calf raises while climbing the stairs
- Suryanamaskar
These are few examples of small bouts of exercise till you are able to squeeze in time for a full 45 min to 60 min of exercise regime. Opt for hobby based Zumba, yoga, aerobics, aqua aerobics, dance can help you boost up happiness quotient on your way to fitness.
Important to remember, don’t ignore pain. It is our body’s way to communicate attention before the damage manifests to impairing levels. Make sure it is assessed and addressed medically.
At the same time ensure routine medical tests. Simple things like a weight check, BP check once a month are also very important indicators.
Irrespective of age, a healthy diet and exercise can help you in staying fit and would keep you glowing for years to come. Just like a home keeper is heart of the family, a healthy body and a Happy mind are the soul of our Life. Find time for your hobbies; be it drawing, reading, poetries, weaving, anything that self generates happiness for you. It definitely adds to your guilt-free self-care that you can translate to your loved ones!
Stay Happy, Stay Healthy!!