Top 10 Health and Fitness Tips for Women

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If you’re like most women, you likely find it difficult to always find time for yourself. Between your career, family, significant other, and everything else going on, finding time, or making time, for taking care of yourself, your health, and your fitness doesn’t always rank highly on the “To Do” list. Nevertheless, it’s important to prioritize time for yourself, and to take care of yourself. After all, all those people who rely on you, the pressures on your schedule, etc. don’t matter much if you’re not healthy. Getting fit and staying in shape can also help make it easier to deal with the multiple demands on your time and busy schedule, providing you with more energy, focus, and productivity.

To aid you in your quest to take better care of yourself, compiled the top 10 health and fitness tips for women, based on information gathered from multiple sources, as well as our own experiences. While many of these tips can work equally well for men, some of the advice is specifically tailored to work best for women, taking into account metabolic, anatomical, and physical differences for optimal results. Without further ado, let’s dive right into the top 10 health and fitness tips for women.

#1 – Breakfast

We love health and fitness tips, but often don’t feel we have the time to honor them. Everyone knows that breakfast is the most important meal of the day. However, how many of us miss out because we’re short on time? It’s hard to get a good start to your day without it, and it needn’t be a chore. You can easily soak some overnight oats the night before or cut some fruit to go with low-fat yogurt. Both of these can be grabbed from the fridge on the go the next morning. Other easy alternatives are low-fat cereal bars, which can be eaten in the car, bus, or train. Breakfast bars also work well in a pinch.

Breakfast helps to kick-start your metabolism and give you energy for the day ahead. Healthy breakfasts can also help you lose weight, as you’re less likely to snack mid-morning. It’s worth taking 5 minutes to grab or make something healthy and eat breakfast, setting yourself up for health and productivity for the rest of the day. That’s why it ranks first in our list of top health and fitness tips for women.

#2 – Healthy Snacking

Healthy snacking is also important. This ties in well with the whole breakfast thing. It’s easy to grab something high in fat to snack on during the day because you’re stomach is rumbling and you’re in a rush. Staying clear of chocolate bars or chips as a snack can increase your overall health as you’ll be eating less fat, and likely fewer calories or processed foods, too. Healthy snacking is also a must to stop unintended weight gain.

So, how can you turn good intentions into a reality with healthy snacking? Get yourself a meal plan and stick to it. Opt for veggies with hummus, or cut up fruit and veg as a healthy snack. Keep them by your desk or in your bag and reach for them when you need a little something to keep you going. Nuts are also a great choice – they’re filling and filled with healthy Omega-3 fatty acids for your heart and brain health.

#3 – Hydration

It may seem basic, but it’s also critical, which is why we’ve included hydration high up on our list of health and fitness tips for women. Staying hydrated is essential for physical and mental functioning, and regardless of what else you may do, you need to stay hydrated. Hitting the gym or going for a run three times a week will be so much harder if your body is craving water.  In fact, trying to get through any high-intensity workout without being properly hydrated is dangerous.  You’ll also find it harder to concentrate, and may find yourself more hungry, leading to overeating.

To avoid dehydration, drink lots of water during the day. Many women find it useful to buy a reusable water bottle that they can carry with them as a reminder. If you don’t have good-tasting water where you work or live, no-calorie flavor drops or powders can remedy that problem, too. It’s difficult to overstate just how important water is to your health and well-being. It’s also crucial to weight maintenance or loss – staying hydrated can reduce feelings of hunger and help you eat less at meal times, too.

#4 – Sleep

It may sound odd, but getting enough sleep is one of the best health and fitness tips for women. Your 30-day fitness plan – or any fitness plan – will fail at the first hurdle if you’re too worn out to see it through. Lifting weights or strength training will also soon fail if you have no motivation because you’re shattered.

Sleep is one of the most important factors for achieving fitness goals for women. You might want some quiet time after the kids have gone to bed, and that’s fine. But you also have to make sure you’re not over-extending yourself and staying awake too late just to have some alone time. Insufficient sleep can affect your health, as well as your concentration, focus, and mental functioning during the day. While 8 hours may be a luxury and unrealistic for many people, a minimum of 5 to 6 is essential.

#5 – Exercise

It seems obvious that exercise is critical for overall health and fitness, and it is, but many women don’t feel they have time to exercise. However, exercise is key for health, weight maintenance or loss, good quality sleep, mental health and well-being, mood, and many other aspects of our daily lives. Therefore, it needs to be a priority.

It’s hard to achieve your fitness goals without putting in the work, so regardless of the activity, just do *something*.  Walking, running, weight lifting, or even strolling around the grocery store will help.  In fact, any form of psychical exercise is better than nothing. The only bad form of exercise is something you hate. If you find something you enjoy doing, you’re way more likely to stick to it in the longer run. Exercising a few times a week, even for just 10 to 15 minutes, has been shown to have major benefits, and therefore is essential on our list of health and fitness tips for women.

#6 – Post-Exercise Nutrition

Many women avoid post-exercise eating, as they don’t want to consume calories after working out. While this might seem like a good idea, it’s not. Your body needs to recover (particularly if you were involved in a high-intensity workout, weight training, or strength training) and eating with proper post-exercise nutrition is the way to do this. We’re not suggesting you opt for a bar of chocolate, but rather something sensible like a banana, some tuna or other lean protein, a piece of cheese, some nuts and fruit, etc. Those who don’t eat after working out can be in danger of developing over-use injuries or feeling tired and wiped out. Of course, if that’s the case, you’re less likely to continue your exercise routine, which defeats much of the purpose in the first place. So, don’t neglect post-exercise nutrition – it’s important, or we wouldn’t have included it on this list of top health and fitness tips for women.

#7 – Cut Back on Carbs

Although carbs have their place in every woman’s balanced diet, over-eating can lead to weight gain. That doesn’t mean you need to go on an ultra-restrictive keto or Atkins-style diet, either. Try to eat a healthy, balanced diet and cut down on carbs if you’d like to lose weight, or are having trouble maintaining your ideal weight. This may mean cutting back on bread, rice, and pasta and replacing them with alternatives. Instead of toast for breakfast, for example, try an egg-white omelet. Instead of pasta for dinner, switch to steamed fish with loads of green veg. Squash, mushrooms, and other vegetables also work well as substitutes for carbs, and help fill you up (without adding to your waistline).

#8 – Time Out

One of the best health and fitness tips for women is to take time out from your daily grind for yourself. Seriously, you need to spend time on yourself and take care of yourself – physically, mentally, and emotionally. A happy, healthy woman is way more motivated than a stressed-out tired one. Whether it’s taking 10 minutes before getting out of bed to plan the day, or taking an hour to work on your fitness goals at night; you need it. Wherever you can squeeze in time to do that strength training or increase your overall fitness – do it. Even meditation, mindfulness, yoga, and similar, less exercise-like pursuits are valuable. Read a book, indulge in a hobby – do something for YOU. You won’t regret spending time on yourself. 

#9 – Saying No

Too often, many women try to do everything that everyone asks of them, or everything they feel they have to do to succeed. Women put themselves under ridiculous amounts of pressure trying to be everything for everyone. It’s not healthy and not practical. The earlier you realize this, the better your health will be. You have to learn to say no without feeling bad about it. Knowing that turning something down will help your health and increase your overall well-being is all you need to justify the decision to yourself.

If you can’t work late because you’re heading to a high-intensity workout, then say so. If you can’t pick up extra stuff from the store because you’ve got a plan to do weight training, then say so. Have a date with your husband or dinner with family when co-workers ask you to join them for drinks after work? Don’t be afraid to say no! Remember to balance your health and fitness with everyone else’s. If you’re not fit and healthy, you won’t be much use to those around you.

#10 – Incorporation

For #10 on our list of top health and fitness tips for women, we’re not talking about starting your own company (though if that’s something you want to do, more power to you). Rather, we’re talking about incorporating fitness and health goals into your everyday life, as part of your routine and mindset. Start changing the way you do things, and you’ll soon see the changes you desire.

If you drive to work, park at the far end of the lot and take the stairs instead of the elevator.  Take a walk on your lunch break and get away from your desk. Take the kids out walking as a family activity, or go running with your SO. This can also help you communicate better, which will help your mental and physical health. If you have a daughter, passing on healthy fitness tips for girls will benefit you both. Having your kids look at health and fitness in a positive way is a great example for you to set.

How can I get healthy and fit at home?

You don’t have to have a gym membership to achieve your fitness goals. Millions of women keep in shape at home and you can, too. Home fitness can be one of the best ways for a woman to get in shape as it’s a relaxed and non-competitive environment. Not everyone feels comfortable in the gym. Try yoga or Pilates on DVD, or search through YouTube to find a million different tutorials on home fitness for women and healthy eating. There are plenty of good resources out there to help augment our health and fitness tips for women, and to provide you with inspiration, guidance, and help – the vast majority of which are freely available online.

How do you keep good health and fitness?

It’s fairly easy to make a commitment to start a new health and fitness regimen. It’s much more challenging to keep at it, especially if you live a hectic lifestyle, but it’s not impossible if you plan. Some quick fitness tips are to eat healthy foods and get enough sleep. If you want to lose weight, start walking to work, or get off the bus a few stops before the office. If you have kids, get them involved in your plan and go for a family walk or hike. Also, if you’re serious about it, buy an exercise bike or start lifting weights. You can buy a selection of different kettle-bells or dumbbells online and have them delivered straight to your door. What could be easier?

How can I lose tummy fat fast?

Losing tummy fat can be achieved by eating a calorie-controlled diet and focusing your exercise on that area. Including ab crunches and sit-ups in your fitness workout will help with this. The main aim is to reduce the fat that’s already there, and this will come from reducing your calorie intake. Toning the area is possible through regular exercise.  You can find out more in our guide on how to burn belly fat in just 10 minutes a day.

What should I eat to get fit fast?

There is no real way to get fit fast, as fitness is something that builds up gradually. Crash diets or insane exercise routines won’t be sustainable and help for the long-term. Doing too much too soon (particularly without sound medical advice) can be detrimental to your overall health and fitness. Women’s fitness is also different from men’s in that monthly hormone changes can seriously impact upon your abilities.

Fitness is about eating healthy, reducing fat, and consistently undertaking exercise. It’s recommended that women undertake around 30 minutes of exercise three times each week. If you can’t manage this straight away, start with 10-15 minutes, and build up your stamina and fitness from there. Combine that with healthy eating, good sleep, time for yourself, and the other health and fitness tips for women we’ve highlighted in this guide, and you’ll be well on your way to getting fit.

How can I have a flat tummy?

With hard work and dedication! Getting a flat stomach or having Jennifer Lopez abs takes a lot of time. It also demands a low-fat diet and lots of targeted exercises in the stomach area. It can be a challenge, but the results are worth it. You don’t need to be a gym bunny to get a flat stomach. It can be done at home with a mat and time to dedicate to LOTS of ab crunches and sit-ups. If you need fitness motivation, stick a photo of J-Lo to your fridge. If that doesn’t stop you snacking, nothing will.

How can I make my body fit without the gym?

Where do you want to start? No one needs to hit the gym to get fit. Often, all the running around you already do will have you halfway there. If this doesn’t apply to you, get yourself out walking or running in the fresh air.  Scroll the Internet for home fitness tutorials and take advantage of those free resources. There’s no end to the ways you can increase your health and fitness without donning the latest athleisure gear and stepping foot in your local gym. Anything that burns calories and gets your heart rate up is a step in the right direction.


There are lots of health and fitness tips for women to be found on the Internet. Some of them are part of fad diets, and others have no real scientific backing. Women’s fitness is an important part of life for ladies everywhere.  No one can underestimate the health benefits physical fitness can bring. While there’s no quick fix, eating healthy, getting enough sleep, and exercising regularly are the best ways for a woman to get in shape. It takes time, planning, and motivation, but the results can be life-changing. We hope we’ve convinced you to make a start on planning to implement the top 10 health and fitness tips for women, so that you can lead a better life!

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ALSO READ:  Yoga vs. Pilates: Which is Better for Weight Loss?

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