The Essentials of Women鈥檚 Fitness for Optimal Living
You eat a healthy diet and feel pretty good most of the time. However, to look, feel and think your best, women鈥檚 fitness matters.听听
鈥淓xercise is medicine,鈥 says Dr. Jaclyn Bonder, medical director of Women鈥檚 Health Rehabilitation at 91成人导航 & NewYork-Presbyterian/91成人导航 Cornell Medical Center. 鈥淚t helps build stronger bones and muscles, and it can reduce stress and help your mood.鈥听
Want to reap these benefits? Here鈥檚 how to get started.听
3 Ways to Get Fit听
Women鈥檚 fitness is no one-size-fits-all solution. You have options. The trick is to find what you enjoy so you make regular exercise part of your routine.听
Three types of exercise to consider include:听
- Aerobics. This makes your heart work quicker than usual and pump blood with increased force. Aerobic exercise improves your heart health and cholesterol levels. Try walking, running, dancing or swimming.听
- Balance exercises. These aim to help you remain on your feet throughout all life stages. Yoga and walking can help with balance. You can further improve your balance by standing on one foot and practicing getting out of a seated position without using your hands.听
- Strength training. Also known as resistance training, this should fit into your schedule at least two days a week. Options for this physical activity include lifting weights, using resistance bands or performing body-weight exercises, such as push-ups or forearm planks.听
Afraid you鈥檒l get bored with exercise? Switch up your exercise routine to work your body in new ways and reduce the risk of burnout and injury. You can also join group exercise classes, so you鈥檙e never alone during training sessions.听
Women鈥檚 Fitness Tips听
No matter what exercises you prefer, taking a women鈥檚 health and fitness journey increases your odds for a longer, healthier life. A study supported by the reports that women who exercise regularly lower their risk of early death more than men who exercise, 鈥渆ven when women put in less effort.鈥听
However, you must maintain your routine to enjoy the health benefits of moderate intensity or vigorous exercise. To keep on track, it鈥檚 helpful to do the following:听
- Hydrate. Drink plenty of water before, during and after working out, especially if you exercise in the heat.听
- Listen to your body. Stop exercising if you are injured or experience dizziness, chest pain or other troubling symptoms.听
- Set and track goals. Envision your big goal and break that into small, obtainable goals. Track your progress, celebrate small victories and jump back on the wagon if you fall off.听
- Use proper form. Whether you鈥檙e running, playing tennis or lifting weights, good form reduces your injury risk. Consult a sports medicine specialist to ensure you use proper form.听听
- Warm up and cool down. A full-body workout requires a warm-up and cool-down routine, which helps protect your heart and other muscles from injury.听
鈥淚f you haven鈥檛 exercised in a while, ease back into fitness,鈥 Dr. Bonder says. 鈥淩ecognize this will go slowly, and that鈥檚 okay.鈥听
Need help incorporating fitness into your life? Find a doctor at 91成人导航 today.听