Fitness Tips for Working Women

(HealthNewsDigest.com) - According to the U.S. Department of Labor more than 24 million American women hold full-time jobs and have a family. The pressure of staying ahead of the game in a competitive work environment coupled with the demands of a family life can wreak havoc on a woman's physical and mental well-being health.

Here are some tips on how working women with families can keep their health in top shape:

Vitamins - a steady intake of calcium and magnesium is vital to maintaining bone strength and preventing osteoporosis. Foods such as milk, broccoli, dark greens, and salmon are a natural source of calcium. Otherwise, multivitamins or calcium chews can also help maintain a daily level of intake.

Fluids - hydrating the body with natural diuretics such as water and herbal teas helps flush toxins out of your system. Be sure to limit the intake of beverages like soda and some fruit juices which can contain high levels of salt and sugar.

Pain Relief - keeping everyday aches or monthly menstrual cramps under control doesn't require popping pain pills. Studies have shown that heat helps relieve pain and soothe tight muscles. Try disposable, air-activated heat wraps from ThermaCare which provide deep muscle-penetrating heat for up to eight hours.

Exercise - incorporating a 20 to 30-minute workout two to three times a week can be as easy as taking a brisk walk during lunch or hitting the stairs instead of the elevator. Routine exercise helps ward off hypertension and heart disease, and can alleviate stress and anxiety.

Sleep - aim to get eight hours of sleep a night to help your body re-energize and de-stress for the next day. Setting a regular time to hit the sack and establishing a bedtime routine can help cue the mind and body for sleep.

Balancing a full time job with a family's needs can no doubt be a stressful and at times, overwhelming task. Following these simple tips can help working women make sure their health doesn't get in the way of their busy lives. Please be sure to consult your physician before starting any new fitness or nutrition regimen.