Ditch the resolutions, set intentions…January 4, 2024
Exercise is essential for women at every stage of life. It can help maintain a healthy weight, reduce the risk of chronic diseases, and improve mental health.
Here are some guidelines to help you incorporate exercise into your daily routine.
1. Start Slow and Gradually Increase Intensity
If you are new to exercising, start with low-intensity activities and gradually increase the intensity as your fitness improves. This approach helps prevent injuries and makes it easier to stick with your exercise routine.
2. Variety is Important
Include different types of exercise in your routine:
- Aerobic exercises like dance-fitness, running, swimming, or cycling to improve cardiovascular health.
- Strength training exercises such as weight lifting or resistance band workouts to build muscle strength and endurance. This is particularly important for women to maintain bone density and prevent osteoporosis.
- Flexibility, mobility, and balance exercises like Yoga or Pilates to enhance joint mobility, reduce the risk of injury, and help with stability.
3. Regularity is Key
Aim to exercise on most days of the week. Consistency is more important than intensity. Even short bouts of physical activity can add up to significant health benefits over time.
4. Make It Fun
Choose activities that you enjoy. You are more likely to stick with an exercise routine if you look forward to doing it.
5. Regularity is Key
Aim to stay active on most days of the week. Consistency is more important than intensity. Even short bouts of physical activity can add up to significant health benefits over time.
Remember, a workout does not have to be super long or intense to be effective. Any activity is better than none. The best exercise is the one that you enjoy and can maintain long-term. Start where you are, use what you have, and do what you can. Your body will thank you!
Exercise is the key to not only to physical health but to peace of mind...
According to the World Health Organization (WHO)
Adults aged 18–64 years
- should do at least 150–300 minutes of moderate-intensity aerobic physical activity;
- or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
- should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
- should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity