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Five ways working women can get and stay fit


As if getting a balance between professional life and family life isn't hard enough, women have to include a fitness routine in their already busy schedules. According to Johns Hopkins Medicine, being physically inactive can result in many health conditions as well as heart diseases. People who don't take part in any form of exercise and are therefore unfit are at risk of developing high blood pressure, type 2 diabetes, coronary heart disease, anxiety and depression. And since women are more predisposed to being less active than men, they are at a higher risk of developing these health conditions.

Below are ways in which you as a working woman, can get and stay fit.

1. Staying active

Create a fitness routine of at least 20 minutes a day. It could be as simple as going for a walk or a more intense routine like a strength exercise. If you wish have a workout buddy who will help to keep you accountable.

When you wake up, do some stretches. During the day, get up from your desk every two hours and stretch. You can go for a 10-minute walk at lunch time.

Be flexible with your schedule since it might not be possible to work out at the same time every day. Whenever your routine is disrupted, be on the lookout for free pockets of time when you can squeeze in a workout.

2. Setting your goals

Instead of focussing on losing weight, focus on getting fit. Keep a journal of your workouts and progress so that it’s easy to notice where you are improving. This will help to keep you motivated.

It’s important to be patient with yourself. It could take some time to see the results of your efforts to getting fit. Don’t give up when you don’t see instant results. There will be setbacks and victories in equal measure. Your fitness goals will inspire you when you feel unmotivated.

 Stretches help prevent muscle aches and cramps

3. Eating healthy

Your fitness journey will bear more fruit when you maintain a healthy diet. Ensure you eat a healthy pre-workout meal or snack that will energise you. Stock up on healthy snacks and avoid foods that have too many unnecessary calories.

4. Hydrate

If you have difficulty drinking enough water throughout the day, set a timer to remind you to hydrate. It’s important to keep your body hydrated since water helps your body’s cells function better.

5. Posture

One of the most common complaints of people who sit at a desk the whole day is neck, shoulder and back ache. To prevent this, ensure you sit upright. Keep your monitor at eye level to avoid tilting your head downwards as you work.

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