As we step into 2025, the demands of modern life continue to weigh heavily on working women. Balancing a career, family, and personal aspirations often leaves little room for self-care. As per the Ministry of Labor and Employment, the total number of female workers in India is 149.8 million, but how many of them do you think would be taking care of themselves in the required manner? Yet, maintaining health and wellness is not just a luxury—it’s a necessity for productivity, happiness, and longevity.
Dr. Vaishali Sharma, MD (AIIMS), a gynecologist and IVF specialist, puts it pretty well, “As the new year begins, many women find themselves juggling the demands of their careers, family, and personal life. In the middle of the hustle, health often takes a back seat. However, prioritising well-being is crucial for maintaining energy, productivity, and overall happiness.”
Here is why it’s important for women—especially working women—to focus on their wellness and explore practical tips to make 2025 a healthier year.
Why is it important for women to take care of themselves?
Women, in general terms, act as the backbone of their families and workplaces. Yet, they frequently neglect their own needs while attending to others. Poor health can lead to chronic fatigue, burnout, and even severe illnesses. As per a study done long back in 2014, women caregivers believe that they cannot let their own chronic health issues keep them from caring for others.
“Prioritizing health isn’t just about avoiding illness—it’s about thriving and being able to give your best, both at work and at home.” Taking care of oneself is an act of self-love and a step toward empowering others.
Dr Renu Raina Sehgal, Chairperson, Department of Obstetrics & Gynecology, Artemis Hospitals, emphasizes.
Why working women?
Working women face unique challenges. Long hours, tight deadlines, and juggling multiple responsibilities can lead to stress, irregular eating habits, and lack of sleep.
According to Dr Shweta Wazir, Senior Consultant in Obstetrics and Gynecology, “Balancing work, family, and personal life can be challenging, but small changes can lead to a healthier lifestyle.”
Focusing on wellness is not just beneficial but essential to ensure that working women remain energetic, focused, and fulfilled.
10 practical wellness tips for 2025
Set fitness goals that you know you can stick to: Begin small and remain consistent. Aim for 20-30 minutes of physical activity three or four times per week. Walking during lunch breaks, climbing the stairs, or participating in online fitness sessions can all fit effortlessly into busy schedules.
“Choose activities that you enjoy, whether it’s yoga, dance, or a brisk walk,” advises Dr Juhee Jain, Director of Obstetrics and Gynecology, New Delhi.
Working women need to understand the importance of sleeping for a almost 7 hours every night.
Oh sleep! Dear sleep: Sleep is very much important for mental clarity and physical health. Create a calming bedtime routine and just aim for 7-8 hours of sleep every night. A “digital sunset”—turning off screens an hour before bed—can significantly improve sleep quality. Dr Sharma notes, “Lack of sleep can negatively affect mood, cognitive function, and overall health.”
Prepare “nutrition smart” meals: Avoid skipping meals and prepare nutritious selections ahead of time. Include foods high in iron, protein, and fibre to help you stay energised all day. A healthy noon snack can be anything like quinoa salad or roasted chickpeas.
Image: iStock
How to cheat the game of staying hydrated: Dehydration can easily go unnoticed, but it can cause weariness and poor concentration. Aim for at least 8 glasses (3 litres) of water per day. Add lemon, mint, or cucumber for flavour, and check your intake with reminders or apps.
Try to adopt some morning healthy habits: Begin the day with mindfulness practices like journaling, deep breathing, or simply enjoying a quiet cup of coffee. Dr Sehgal suggests, “Ten minutes of mindfulness can set a positive tone for the day and reduce stress.”
Move while you work: Sitting for long hours can harm posture and overall health. Follow the “1-5-10 movement rule”: every hour, stand up and stretch or walk for 5 minutes. Desk yoga or walking meetings can also keep you active.
Image: iStock
Do you manage your stress well: Stress management is key to overall wellness. Incorporate relaxation techniques like meditation, yoga, or hobbies. Dr Jain recommends, “Set boundaries at work and schedule regular ‘me time’ to recharge.”
Invest in strength training: Strength training improves muscle mass, bone density, and metabolic rate. High-intensity interval training (HIIT) or resistance band exercises are time-efficient options that fit into a busy lifestyle.
Schedule health breaks: Treat health check-ups as non-negotiable. Regular screenings, dental visits, and mental health consultations help catch potential issues early. “Scheduling health breaks ensures overall well-being even amidst a busy life,” notes Dr Sharma.
New Year 2025: Top Obstetrician and Gynecologist Shares Health Tips For Working Women
Develop social connections: Strong social ties enhance emotional well-being. Make time for friends and family, whether it’s a casual coffee date or a weekend outing. Building a support network can reduce stress and improve happiness.
As Dr Wazir says, “Self-care is not selfish but essential.” By adding these practical tips, working women can make 2025 a year of wellness, balance, and fulfillment. Small changes in daily routines can lead to significant improvements in physical and mental health. Cheers to a healthier and happier you in the new year!
I’m Manas Ranjan Sahoo: Founder of “Webtirety Software”. I’m a Full-time Software Professional and an aspiring entrepreneur, dedicated to growing this platform as large as possible. I love to Write Blogs on Software, Mobile applications, Web Technology, eCommerce, SEO, and about My experience with Life.
