Content provided by:
Lauren Dwyer, director, strategic account management, VMS BioMarketing
25 September is National Women’s Health and Fitness Day and it’s the nation's largest annual health promotion event for women of all ages. We at VMS BioMarketing pride ourselves on empowering people to take control of their health but it’s not always easy to stay fit and active in today’s fast-paced world. We are fortunate to live in a society where we have so many opportunities to be active and even the technology to assist us. Consider the below tips to re-energize your health routine this September.
- Eat your breakfast. Just like Mom always said, it’s still the most important meal of the day. Start your day off with a healthy breakfast that includes fiber and glucose; this can help you stay energized for the entire day. Oatmeal is one example of a healthy breakfast that contains a unique fiber called oat beta-glucan that has been proven to reduce cholesterol.1
- Keep it moving. Create a structured exercise routine that can be followed daily with simple and relaxing exercises like walking, running or yoga to help tone the body. The American Heart Association says adults should 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.2 Create a workout that suits you and your everyday life. Exercising with a friend or trainer can help you narrow down the routine to fit your individual needs.
- Catch some positive vibes. Though you may not be able to eradicate the roots of stress, you can minimize its effects on your body. One of the easiest and most achievable stress-relieving techniques is meditation, a program in which you focus your attention inward to induce a state of deep relaxation.3 Today’s smartphones offer an array of apps to help you meditate. Did you know when you work out your body releases chemicals called endorphins? These endorphins interact with the receptors in your brain that reduce your perception of pain and triggers a positive feeling in the body. With the help of these endorphins, you can reduce stress levels, ward off anxiety, boost self-esteem and improve upon your overall sleeping patterns.4
- Stay hydrated. A study published by the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17 oz) increases metabolic rate by 30% in men and women reaching a maximum rate 30-40 mins after drinking.5 Studies also show that drinking water can boost brainpower, prevent headaches and keep you more alert throughout the day. Hydration is the key to prevent fatigue and give you the extra energy boost you need to stay active.
We encourage all women around the world to take control of their health, make smart health choices, and set aside time for regular physical activity.
19 Health Benefits of Eating Oats and Oatmeal. Healthline. https://www.healthline.com/nutrition/9-benefits-oats-oatmeal.
2 Recommendations for Physical Activity in Adults and Kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults.
3 What Meditation Can Do for Your Mind, Mood, and Health. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-
4 Exercise and Depression. WebMD. https://www.webmd.com/depression/guide/exercise-depression#1.
5 7 Science-Based Health Benefits of Drinking Enough Water. Healthline. https://www.healthline.com/nutrition/7-health-benefits-of-water#section7.