Women's Nutrition & Fitness

Fitness Tips for Busy Women

Women not only have to handle their homes but they are expected to handle various other tasks as well and that too successfully. Therefore, striking a balance has become imperative.

Now, we are not telling you to become superwomen and excel in everything that you do. That is humanly not possible. Everyone has their limitations and women especially should accept the fact that they cannot go on pleasing everyone at home or their workplaces.

Sometimes becoming selfish and giving some time towards health becomes necessary for busy women, to maintain their inner zen. It thus becomes obligatory for busy women to reserve some time of the day for themselves, for their physical and mental fitness. In this article, we present to you, certain small tips which can help you stay fit even when you are caught up in the chaos of your hectic routine. 

Why is Fitness important for Busy Women?

Ask a woman “ do you exercise every day?” the most common you will get is “I run around so much in the house/office. That is my exercise!” Another common excuse is “I am so stressed out that I don’t have the time!” And let us not deny this, but the majority of you must have used one of these excuses at least once. The reasons that busy women give, for not paying attention to their fitness are precisely the reasons why they should be paying attention to their fitness in the first place. These reasons can be summarized as follows

Stress – With the personal and professional goals and the need to meet them in time, comes stress. Finishing the chores at home and working 9-5 in the office takes a toll on the body and the mind. In such cases, many of the women fall short on stamina to maintain the work-life balance. In some cases, the stress levels keep rising, and one day the volcano bursts resulting in unfavourable outcomes that may affect personal and professional relationships.

It is a well-known fact that exercise releases endorphins the feel-good hormones, that will help you cope up with the daily stressful situations.

Lifestyle-related disorders – Although busy women have a lot to do during the day, many times the work is restricted to sitting at a desk. This leads to a sedentary lifestyle. Without a proper exercise routine, many lifestyle-related diseases like obesity, hypertension, hypothyroidism, PCOD/PCOS, etc. crop up. According to a survey conducted by the Associated Chamber of Commerce and Industry (ASSOC-HAM), 68% of working women in the age bracket of 21-52 years were found to be afflicted with lifestyle ailments. (1)

These diseases are chronic and may give rise to further health complications. Lifestyle-related diseases are also reversible, provided you change your lifestyle!

Physiological Aspects – Women share the same working environment with men. Still, they carry different health risks due to the distinct biological and psychological differences between men and women. (2) Women go through various physiological stages in life that affect their health. Be it a marriage, pregnancy, or the monthly menstrual cycle, although they do affect women’s health, a busy woman has to sail through them all and this requires them to be fit too! 

10 Fitness Tips for Busy Women

Here are ten tips you can follow to keep yourself fit not just physically but mentally as well.


Create an Exercise Routine

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You should make it a point to reserve some dedicated time for yourself to work out. It is true that you are busy and have hundreds of things to do in a day but you need to set at least an hour apart for your exercise routine. You can even keep this routine flexible according to your work schedule. That is, supposing you decide to exercise in the morning hours and someday if this is not possible, make it a point to incorporate your workout in the evening. The important part is to not skip your exercise routine. 

Eat Mindfully

Sitting at the desk in the office, you are bound to munch on snacks. Most of the time these snacks include junk food which combined with your sedentary lifestyle increases your calorie intake and leads to obesity. Make it a point to munch on healthy snacks. Ditch that bag of chips and eat a fruit instead. Some nuts or dry fruits will also help you satisfy your hunger pangs. Store your house with healthy food so that you are not tempted to eat junk. Minimize the intake of calorie-dense food like chocolates, cookies, and sweets.

Be aware of your water intake

You need to be aware of your water consumption consciously. It is commonly observed that you may forget to hydrate yourself when you are caught up in work. Adequate water intake is necessary for the proper functioning of the body. A very common sign of dehydration is a headache which one may tend to pass off as normal. Nowadays various apps are available that track your water intake and remind you to take your water breaks. You may also invest in a fancy water flask which may motivate you to drink water. Anything that can help replenish your water stores, works!  

Remain Active throughout the Day


Get off that glue that sticks you to your chair every day. Take a short walk or stroll around your workplace from time to time. This will keep you active in your otherwise sedentary life. Another thing you can practice is to take a short walk during your lunch break. Engage in light exercises like stretching your back, shoulders, arm rotations, etc while working. Use the stairs instead of the elevator. These things may seem small be they are equally effective in keeping you on your toes and away from your chair!

 Set Fitness Goals

fitness tips for working women

It is human behavior, that we do not do things unless and until we are not given a timeline. Busy women need to set fitness goals for themselves and work towards achieving them. These goals can be as small as attempting a 30-second plank. You can then build upon these goals but setting them in the first place is the key. Also do not be discouraged if the goal is not achieved. Try again harder and never give up!

Record your Progress

You are your motivation. Getting credit and external validity for your work should never be aimed for. Instead, record your journey and you will be surprised by your progress. Let your results be your motivation. This being said your progress may not just be in the form of weight loss or physical fitness. You may notice that you no longer feel tired when you climb the flight of stairs or that you still feel fresh at the end of the day. Notice these small changes in yourself. They too will be counted as progress!


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Pay attention to Ergonomics

Sitting posture, the position of your head, neck, and shoulders while working, the way you place your arms, etc. should be paid attention to while working, especially if you are sitting in one place for a longer time duration. Ergonomics is a science concerned with designing and arranging things so that it does not cause undue strain on the body.

And no, you do not need expensive chairs or backrests for the same. You can easily do this by investing in a small cushion that supports your lower back or a computer stand that can get your screen at your eye level to work comfortably. Straining your body will only lead to decreased work efficiency!

 Give yourself Physical Challenges

As a working woman, you need to give your body certain challenges from time to time so that you do not get stuck in the rut. Do things that you may not do normally. These challenges will help you feel a sense of achievement and you will be able to further build upon them. Once in a while try running those 100 meters or completing that 100-burpee challenge. Be your own judge and break your own records! 

Take a break

When you are a busy woman, your mental fitness also becomes very important as working long hours is bound to affect you. Hence take a break from your work. Go on a holiday or a short road trip. Do whatever refreshes and rejuvenates you. You may even indulge in a hobby on the weekends. This will take you away from your daily stress.

Or just take a day off and lie in bed on that cold winter’s morning, sip on some hot coffee and read a book, or watch your favorite Netflix series or K drama! The goal is to cut yourself from work and pay attention to that inner peace.

 Keep yourself Happy

Happiness is subjective and you may see that what makes you happy may not be the same as others. You may practice techniques like yoga, meditation, contemplative meditation, etc to keep yourself calm or spend some time playing with your little one. Do what makes “you” happy! Keep smiling and laughing throughout the day. Tension and worries will always be a part of your life but you have to create your own happiness. Search for those small things that give you joy and be grateful for them.

 It is high time busy women realize that they are responsible for their health and fitness. Remember that your fitness is your investment and not an expense!

 Let us know how helpful were these fitness tips for you as working women in the comments section below.

Author: Dr Pooja Nilgar (Content writer and editor)


  1. Sharma, M. and Majumdar, P., 2009. Occupational lifestyle diseases: An emerging issue. Indian Journal of Occupational and Environmental Medicine, 13(3), p.109.
  2. Idris, I.B., Azit, N.A., Ghani, S.R.A., Nor, S.F.S. and Nawi, A.M., 2021. A systematic review on noncommunicable diseases among working women. Industrial health, pp.2020-0204.


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