We all know that
exercise is supposed to be good for us. But regular exercise has unique
importance in the lives of women. If we could put the benefits of exercise in a
little pill, we’d be popping every day!
Regular physical
activity has been associated with the following benefits:
Increases your energy.
Reduces risk of
developing cardiovascular disease , the leading cause of death in women.
Reduces risk of
developing non insulin-dependent diabetes, a new American health epidemic associated
with obesity and a sedentary lifestyle.
Prevents weight gain,
helps with weight loss, and is critical in keeping the fat off once you’ve lost
it!
Lowers the incidence of
breast and colon cancer; may have a preventive effect on other types of cancer.
Lowers risk of
osteoporosis. Builds bone or slows bone loss.
Enhances your overall
mood and feelings of well-being.
Improves
sleep patterns.
Increases your stamina,
strength and flexibility, allowing you to perform a variety of work, home and
recreational activities. Improves balance, prevents falls and helps you to
become an independent senior citizen! Can decrease the symptoms of
osteoarthritis if performed properly. Live longer. Fun, confidence,
camaraderie, pride, relaxation, sense of achievement. Personalize Your Fitness
Plan Various types of exercise promote different adaptations in the body. It’s
helpful to be clear about the benefits associated with different kinds of
activity so you can achieve the most meaningful and effective results. Use the
following information to help you select the type of exercise that will give
you the greatest health rewards based on your individual health risks and
concerns.
Lose Fat Weight or Stay
Slim?
Both low and
high-intensity cardiovascular exercise help you burn calories. Choose options
that work with your body and put a smile on your face: walking, cycling,
jogging, swimming, rowing, aerobics classes, dancing… Beginners should start
slowly and gradually incorporate a variety of activities into their plan. If
you’re carrying lots of extra weight, avoid high impact activities initially.
Work your way up to exercising harder, longer or more frequently. Alternate
long easy-paced workouts with shorter, more challenging exercise sessions.
Build a habit of activity, whatever it may be.
Strength training can
boost your metabolism by building or maintaining muscle. This helps you burn fat
even while you’re sleeping! Strong muscles also enable you to exercise without
getting hurt.
Weight loss requires a
greater time commitment than most other fitness goals. For greatest success, work
up to 60-90 minutes of walking 5 days/week.
Improve
Bone Health?
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Weight-bearing exercise
Consider walking, jogging, dancing, tennis, soccer, basketball. Vigorous and
high-impact activities stimulate greater bone strength, but also require better
overall fitness and bone health to be performed safely. Check with your doctor
about the best options for you.
Strength Training
Strong muscles build strong bones. Gradually develop a program that challenges all
the muscles in your body: hips, legs, trunk, shoulders and arms. You can use
dumbbells, weight machines, exercise bands, calisthenics, Pilates. Progress to
free weights so your body has to work harder to stabilize and balance itself.
Learn and practice good posture during exercise.
Decrease
Risk of Heart Disease/High Blood Pressure/Diabetes?
• Frequent
moderate-intensity aerobic exercise is a great way to improve your
cardiovascular health. For example, gradually build up to walking 2 miles briskly
(in about 30 minutes) just about every day.
Ask a fitness
professional about circuit weight-training. This type of exercise can increase
both strength and stamina in the same workout and improve your overall health.
Look
like Cindy Crawford?
Forget it! You’re you.
She’s a 5’9” model with different genes and different jeans! Your goal should be
like one of those U.S. Armed Forces commercials: Be all that you can be! In
other words: Work with what you’ve got to be as healthy as possible. And
remember, fitness is not just about how you look. It’s about how you feel, how
you carry yourself and what your body can do for you.
Increase
Your Energy Level?
You’d think that
exercise would make you even more tired. But ask anybody who exercises regularly.
You get MORE ENERGY and sleep better if you’re physically active. Try
exercising earlier in the day so mental fatigue or a crazy schedule doesn’t
derail your program.
Aerobics, strength
training and lots of recreational activities will give you an energy boost.
Just make sure you provide your body with adequate nutrition and give yourself
at least one rest day each week.
Reduce
Low Back Pain?
Ask your doctor to
refer you to a physical therapist who can teach you strengthening, stretching
and posture exercises which will reduce the stress on your back. Then keep up
these exercises! Or transition to a gym program that will continue to improve
your overall/core strength and flexibility.
Perform regular
low-impact aerobic exercise such as walking or swimming. This will increase
blood flow to the spine and help you control your weight to reduce stress on
the back.
Continue
to be active and independent as you get older?
As we age, we
experience gradual losses of strength, flexibility and stamina. Yet studies
show that smart, regular physical training will slow down these losses and keep
you feeling and performing younger!
Always warm-up prior to
activity. Try viniyoga or restorative yoga, pilates, tai chi or stretching to
maintain your flexibility and improve your body awareness. Get in shape to play
sports. Start low and go slow! Modify sports activities if necessary or explore
new opportunities for exercise.
