Exercise is medicine. Exercise is a therapeutic modality to support women’s health. From puberty to pregnancy, menarche to menopause all women need to be fit. Women’s health comprises beautiful life stages. Exercise and fitness are deeply essential for each phase of the life cycle and play an important component in preventative health.
Women commonly face several barriers to fitness. Some of them could be:
- Stigma
- Low self-esteem
- Childcare commitments
- Pain or injury (commonly – Back Pain, knee pain, asthma, cardiovascular diseases, cancer, diabetes etc.).
- Incontinence
Basics of exercise
Understanding the basics of fitness can help you become fit.
1. Aerobic exercises are those activities which you can do at a continuous pace. Your breathing and heart rate increase and you use the large muscle groups predominantly.
Ex. Swimming, walking, jogging, cycling etc.
2. Strength training – There are a variety of strength training exercises which you can practise. Strength training helps you build muscle mass, strengthen bones, burn body fat and increase metabolic rate.
Ex. Squats, weight lifting etc.
Benefits of exercise for women’s health
Regular exercise can help :
- Reduce risk of disease conditions like cardiovascular diseases, diabetes, breast cancer etc.
- Strengthen muscles and bones (reduces the risk of osteoporosis).
- Improve your mood.
- Improve mental health (reduces the risk of depression, anxiety etc.).
- Improve physical health.
Benefits of exercise for women with different health conditions
Health conditions | Exercises to do | Benefits of exercise |
Weight management |
|
|
Breast cancer |
|
|
Female sexual dysfunction |
|
|
PCOS |
|
|
Endometriosis |
|
|
Pregnancy |
|
|
Pelvic organ prolapse (POP) |
|
|
Menopause |
|
|
Exercising based on your menstrual phase
A woman’s body is controlled by different hormones during the menstrual cycle. Ideally, a menstrual cycle is a 28-day cycle. This may vary if you have perimenopausal symptoms or are on oral contraceptive pills.
The first day of your next cycle begins immediately after the end of your period.
The phases of the menstrual cycle are the follicular phase, ovulatory phase, luteal phase and menstrual phase. Cycle syncing your workout to your menstrual phase can help you create a suitable regimen based on the biology of hormones.
Characteristic features | Exercise regimen | Diet | |
Follicular phase (Days 8-13) |
|
|
|
Ovulatory phase |
|
|
|
Luteal phase |
|
|
|
How much exercise do you need?
If you are just beginning to exercise, you can start slow by doing 10-15 minutes of light exercise every day. For a structured guideline,
You can practise 150-300 minutes (2 ½ to 3 hours) of moderate-intensity activity/week
OR
75-150 minutes (1 ¼ to 2 ½ hours) of high-intensity activity per week
However, it is important to be consistent throughout.
How do you stay on track?
- As you begin your fitness routine, remind yourself why you are on this journey for better health.
- Start slowly
- Make sure to track your progress.
- Find a workout buddy
- Always set measurable fitness goals.
- Keep a food and exercise diary with you.
- Give yourself incentives and small rewards to keep yourself motivated.
- Focus on progress
- Keep your fitness gear and clothes ready the previous night to avoid decision fatigue.
- Take a rest day
- Make time and prioritise your workout schedule.
- Try and have fun as you exercise.
- Choose your favourite form of exercise.
- Have a healthy and balanced meal
Seek professional help
It is always recommended to start a workout routine after speaking to your physiotherapist or doctor to avoid any injuries and decide the best workout routine based on your body’s requirements and health conditions.
Exercise needs to be an integral part of the daily routine. If you are not fit, you may not be in the best state of health both physically and mentally. Fitness has the magical power to revolutionise your whole body and mindset. Set aside a considerable amount of time even if you are a busy working mother or a housewife or a business executive. Focus on your health first because “health is wealth”.
Mayuri,
Dietetic Researcher, Simplyweight
