HOUSEHOLD CHORES CUM FITNESS PROGRAM

slim woman

How many women of 40plus can devote special time for exercise? And who doesn’t want a slim and fit body? At 40+ lifestyle disease like heart, hypertension, diabetes, high cholesterol, osteoarthritis, etc are slowly rearing their heads. Exercises help to increase stamina, remain fit and slim, improve metabolism and increase endurance. So here are useful ideas of household chores cum fitness program.

SKIPPING WHILE COOKING

skipping

Walking in the morning fresh air for half an hour each day is an excellent idea. But most weekday mornings go in cooking breakfast and rushing to work. At weekends there is the week’s laundry, cleaning and many more tasks. So this is what you can do:

First have a glass of your favourite fruit juice for energy. While cooking breakfast you need to go across the room for pans and ladles, food items, spices, dishes and spoons. All these are not kept in the same space.

While you go around the kitchen collecting the necessary stuff, instead of just walking, jump as if you are skipping without a rope. If that sounds stupid, well it is! The rest of the family will go ROFL!! But you just stick with the idea like I did and see the difference. Before long everyone at home will agree you have the slimmest body ever. Do just a few counts. You don’t want to strain the knees.

WALKING AND WEIGHT TRAINING – THE SUPERMARKET WAY

I do hope the supermarket is not too far away from your home! If it is within walking distance, then you can combine walking and weight training into one fitness routine.

shopping

This will give you overall exercise and tone the muscles of the arms while you carry provisions. Do this every alternate day or at least once a week. It will help burn calories and your cardio routine is also taken care of.

SQUATS WHILE CLEANING THE HOUSE

squatting

I am sure the rest of the family helps you with this task. But I suggest you keep the toughest corners of the house for yourself as a fitness gimmick. Normally you would stand and vacuum clean under couches, tables, divans, etc. Use a broom, squat and clean instead. Move across the room in the squatting position. You could do one room per day. This is the world best exercise for abs and thighs. It also strengthens the muscles around the knees.

SUPERMAN BACK EXTENSION AND MAKING THE BEDS

You would normally go around the bed to straighten out the four corners of the cover. This is the best time to do the Superman back extension exercise. (see below)

back extension

 

Remember, it is very essential to build up muscle mass along with burning calories. Follow these ideas of household chores cum fitness program and eat a high protein diet, and you’ll be looking trim and gorgeous in a month.

PERFECT RECIPE TO PREVENT COMMON DISEASES AT 40 PLUS

At 40 plus hormonal changes occur, causing health issues that might have a long term effect. Since we know that, let’s create an interesting meal that includes foodstuff to prevent common diseases. Sounds boring eh? But by personal experience I know that when I experimented with food rich in calcium and Vitamin D-3 my arthritic pain reduced considerably. From 2 pain killers a day I now need just 1 pain killer a fortnight, if at all! If I can do it so can you. So let’s cook…

DISEASES THAT CROP UP AT 40PLUS

The most common ailments that start surfacing at 40+ and the foodstuff that’s good for each:

  • Hypertension – whole grains, vegetables, fruits, beans, low fat dairy items, poultry, lean meats and fish.
  • Diabetes – whole grains, fruits and vegetables.
  • Hypo-Hyperthyroidism – fish, low fat dairy items, eggs and poultry, vegetables.
  • Osteoarthritis – fish, vegetables, walnuts, greens, olive oil.
  • Water retention/bloating – fruits, vegetables, salads, eggs and poultry, whole grains.
  • Heart diseases – fish, soy, whole grains, fruits, vegetables.

LET’S SEE IF ONE MEAL FITS ALL!

So what are the common foods that can be called preventives for the diseases listed above? We have fish, vegetables and fruits. The not-so-common ones are walnuts, eggs and poultry, dairy, soy, meat. Whole grains are good for everyone irrespective of the state of health.

MENU FOR ONE PERSON:

1 shallow fried mackerel, 1 boiled egg in red sauce, salad, a small bowl of steamed brown rice and fruit with nuts & honey.

STEP 1 – RICE: Steam sufficient brown rice for one serving and keep aside.

STEP 2 – MARINADE: Prepare a marinade of ½ tsp olive oil, ¼ tsp red chilli powder or paprika, ¼ tsp turmeric powder, 2 pods of grated garlic, ½ tsp lemon juice and salt to taste. Apply the marinade on the mackerel and keep aside.

STEP 3 – EGG IN RED SAUCE: Hard boil one egg. In a pan take ½ tsp olive oil and sauté 1 medium sized onion till golden brown. Add puree of one tomato. Fry till it loses its rawness. Add ½ tsp pepper powder or chilli flakes, salt to taste and simmer for a minute. Peel and cut the boiled egg into half and add to the sauce.

STEP 4 – SALAD: Finely chop 1 tomato, one sprig of spring onion and ½ a cucumber. Mix together in a bowl. Add ½ cup low fat yoghurt (curd), ½ tsp black pepper powder, ½ tsp dry oregano, ½ tsp sugar (or sugar substitute) and salt to taste. Mix well and keep aside.

STEP 5 – FRUIT & NUT: Chop 1 apple and 1 walnut into bite-size pieces. Add a pinch of salt, a pinch of black pepper powder and 1 tsp honey and stir.

STEP 6 – FISH FRY: Now that everything else is ready, on a non-stick pan shallow fry the mackerel for one minute on either side.

There! You have a complete meal of fish, whole grain, vegetables, fruits, nuts and eggs. Preparing this awesome meal doesn’t take more than 20 minutes but it is packed with all the nutrients that women of 40+ need in their daily diet.

Ladies, I am sure you can come up with many more delicious recipes to prevent common diseases. Please try out different variations on the theme and share your ideas in the comment box below. It will be fun to try out something new. Stay healthy and enjoy life.

 

 

Note: Free images courtesy Unsplash and Pixabay.