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Fitness for A Woman
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Fitness for a woman is aided by regular physical activity that is performed on most days of the week.
This reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.
Regular physical activity improves health in the following ways:
- Reduces the risk of dying prematurely
- Reduces the risk of dying from heart disease
- Reduces the risk of developing diabetes
- Reduces the risk of developing colon cancer
- Reduces feelings of depression and anxiety
- Helps to build and maintain healthy bones, muscles and joints
- Helps older adults become stronger and better able to move about without falling
- Promotes psychological well-being
- Helps to control weight, build lean muscle and reduce fat
- Prevents or delays the development of high blood pressure and helps reduce blood pressure in some adolescents with hypertension
- Helps release stress
Woman's Health
Improve fitness for a woman first by talking with your doctor. This is especially important if you haven’t been active, if you have health problems, or if you’re pregnant or elderly.
Start out slowly. If you’ve been inactive for years, you can’t run a marathon after two weeks of running.
Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
Exercise Tips:
- Taking the stairs instead of the elevator.
- Going for a walk during your coffee break or lunch.
- Walking all or part of the way to work.
- Doing housework at a fast pace.
- Raking leaves or doing other yard work.
Tips to Stick With Physical Activity
Here are some tips that will help you start and stick with an exercise program for fitness for a woman:
- Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
- Get a partner. Exercising with someone else can make it more fun.
- Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like chopping wood.
- Choose a comfortable time of day. Don’t work out too soon after eating or when it’s too hot or cold outside. Wait until later in the day if you’re too stiff in the morning.
- Don’t get discouraged. It can take weeks or months before you notice some of the changes from exercise.
- Forget no pain, no gain. While a little soreness is normal after you first start exercising, pain isn’t. Stop if you hurt.
- Make exercise fun. For example, read, listen to music or watch television while riding a stationary bicycle. Find fun things to do, like taking a walk through the zoo. Go dancing, learn how to play tennis.
We recommend:
Dick's Sporting Goods
is the place to get a great selection of Wai Lana Yoga & Pilates DVD's, mats and accessories. This Wai Lana hot pink Yoga and Pilates Mat has a sticky, yet smooth surface to help prevent slipping and thicker cushioning for greater comfort, support and stability. At Dick's you can choose woman's fitness apparel by style, fitness or sport.
Firm Power Yoga
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Fitness Exercise
Older women also benefit from exercise. Fitness for a woman include stretching, strength training, and aerobic or endurance exercise in your exercise plan. Women who are weak or frail, and may be at risk of falling, should start slowly. Begin with stretching and strength training; add aerobics later. Aerobics are safer and easier once you feel balanced and your muscles are stronger.
Aerobic exercises strengthen the heart and improve overall fitness by increasing the body’s ability to use oxygen. Swimming, walking and dancing are low-impact aerobic activities.
They avoid the muscle and joint pounding of more high-impact exercises like jogging and jumping rope.
Weight-bearing exercise (walking, jogging, tennis) also helps to keep bones strong. The goal of physical activity to improve health, is to accumulate at least 30 minutes of moderate physical activity most days of the week.
(For example three 10-minute bouts, two 15-minute bouts, or one 10-minute and one 20-minute bout.)
Get started, stay at it to improve your fitness for a woman.
Check these links for more vital information
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