1 in 5 Indian women are overweight, according to the National Family Health Survey. That means that women need to kick their health back into gear. Even if it seems like you have no time in your day for a workout, there is always a way to sneak fitness into your life. so try some of these at-home tips to get fit today.

Start small

It is so easy to find an excuse to ignore fitness. We all have busy lives and for most people, everything from work and family to the latest TV series trumps gym time. But no matter who you are, there are ways to get healthy. Even if your daily dose of fitness is just a walk around the block during lunch instead of eating at your desk, small steps add up over time.

Try standing more often throughout the day and getting to bed earlier so you can wake up in time for some bedside push-ups or even a morning jog. Need inspiration? There are a lot of other women who have also decided to fit, and some have been really successful. Follow them on social media and get motivated to do the same.

Squats and dumbbells

When done with properly, squats are one of the best exercises out there because they strengthen multiple muscle groups at once (butt, legs and core). Next time you find yourself watching Netflix, try doing squats for 30 seconds on, 30 seconds off in front of the screen. If you’re feeling strong, grab some dumbbells. Every time that you stand, lift those weights over your head in a military press.

To do a proper squat, stand with your feet a little wider than hips distance apart and shift your weight back into your heels. Then squat with a straight back as though you are going to sit in a chair. Look down to make sure that you can still see the tips of your toes, so your knees aren’t compromised. When you stand up, you should feel most of the work in your butt. If not, shift more of your weight back. For the military press, hold your dumbbells just over your shoulders with your fingers facing you and straighten your arms over your head.

Remember to eat your veggies

Being active is important, but if you’re eating junk food as a pre-workout, no number of squats can help you. Just like working out, no matter how busy you are, you can always eat healthily. Instead of snacking on chips and candy, grab a bag of baby carrots and some hummus. Try to eat something green and some form of protein at every meal, and don’t eat in the 3 hours before you go to sleep at night.

Try to be consistent

Showing up is more than half the battle when it comes to getting healthy. As long as you make a plan and try to stick to it, be kind to yourself. You are bound to make a mistake or lose motivation once in a while. The most important thing to remember is that if you always pick yourself up and get back on track, you will eventually achieve your goals.

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