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Sometimes though, we tend to forget that we deserve to take care of ourselves as much as the people we care about. Time has become a luxury that we can’t afford to go to the beauty salon or work out in a gym. But despite the overwhelming responsibilities handed to us, it is important for us to feel good about ourselves.

Having a fit and healthy body should never be taken for granted despite having a busy schedule. So how can “us” women juggle all the responsibilities and stay fit at the same time?

Here are some easy to follow tips created specifically for us, to maintain a healthy and toned body, throughout the drill:

1. Walk Down to Work

Did we know that walking is the easiest type of exercise?

That’s right. We have learned how to walk since we were babies and this simple activity can help you live a healthier life. If your office is at a walking distance from your house, walk to work every day instead of commuting. If it’s very far, you can park a few kilometers away and walk the rest of the distance.

Doing at least 30 minutes of walking every day could lead to great health benefits. In addition, you come into the office feeling refreshed since you were able to breathe fresh air and see beautiful scenes on your way there.

2. Keep Healthy Snacks Handy

Most of us opt to for fast food or ready to eat meals because we are pressed for time. Though it’s faster and convenient, the problem with these foods is that they are high in calories. Aside from the fact that they are the reason why you can’t fit into those pair of jeans anymore, their consumption leads to health problems like hypertension, diabetes, heart disease etc.

Some of the easiest ways to ensure that you will make healthier food choices are:

-Using a smaller plate at meals to help you control the amount of food and calories you eat.

-Taking time to enjoy smaller amounts of food.

-Choosing foods like fat-free and low-fat milk, cheese, yogurt, and fortified soymilk to help strengthen bones.

-Also, packing healthy snacks like almonds, veggies and dip, curry roasted chickpeas, protein bars and fruits.

When you have these foods at your fingertips, you won’t have to dial the nearest fast-food joint or get chips and soda at the vending machine, whenever hunger strikes!!


3. Have a High Protein Meal

Protein is a must-have if you want to lose weight. This hunger-busting powerhouse keeps blood sugar steady and slows digestion. It also helps to keep cravings at bay and increases satisfaction so you don’t have to eat more.

These protein-rich foods below are ideal for busy women as they are very easy to prepare.

  • Single-serve cottage cheese – One serving contains 20 grams of protein and is only 110 calories.
  • Hard-boiled egg – This powerhouse breakfast or snack contains 6 grams of protein, vitamin D, and vitamin B-12, and is only 77 calories.
  • Peanut butter pack – Each 1.15-ounce pack has 8 grams of protein and contains only 190 calories
  • Oatmeal packets or cups – This fiber-packed meal contains 4 grams of protein per packet and has only 150 calories.



  1. Try Deskercise

Having a 9-to-5 job at the office could mean prolonged sitting to some. Sitting for a long time is not good for your health. So how do we avoid being a couch potato and keep active even though we are staring at a computer the whole day?

There are a lot of exercises that you can do while you are on your desk. These exercises, such as paper pushups, book press, shoulder blade squeezes, office yoga, etc, are called “deskercise.” Using a treadmill desk is also one effective way of being active at work.


5. Do 20 Minutes Interval Training

It’s not the quantity of workout that matters but the quality of it. Due to our busy schedule, we don’t need an hour workout regime. The good news is that we can have an intense workout for only 20 minutes. Interval training is ideal for busy women since for only a short period of time, it offers arrays of benefits which help promote a healthier physique.


Try incorporating these tips in your daily routines, and watch magic unfolding within a few weeks! You’ll be healthier, thinner, fitter, and going about your day with a much higher level of energy!!

Zahra Awaz

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