Many of us avoid exercise. It’s simply not a priority.
Sure, we may join a gym, break out the running shoes, and
buy free weights, but in the end, it’s hard to find time to take a run around
the block, much less get to the gym.
Does it really matter? We chase our kids around all day.
Isn’t that exercise enough? We watch what we eat. Isn’t that a good way to keep
weight under control?
Both answers are yes. Both also are no.
Everyone needs to get up and move, and women tend to lag
behind men when it comes to getting in enough hours of exercise every week. This
isn’t good. Women (and men) need to exercise for good health.
The Centers for Disease Control and Prevention say that
federal guidelines for adults are two and a half hours a week of physical
activity. Men are more apt to fulfill this requirement than women.
How Does Exercise Help Women?
Most people know that exercise can help prevent heart
disease, control type 2 diabetes, and ease arthritic joints. It also
contributes to lowering blood pressure, reducing “bad” cholesterol, and keeping off the
pounds.
Overweight Americans are more at risk for certain cancers
than others. Exercise is always part of a weight-loss regimen and therefore
helps fight these cancers, whether you are obese or not. Evidence is mounting that one of these is breast
cancer.
What Should
Women Do?
Regardless of their age, women should get moving.
Both aerobic exercise and weight training keep our bones strong. Given that
women start losing bone mass around age 30, this is good news. Not only does
exercise ward off osteoporosis, it reduces our risk of fracture and contributes
to lifelong good posture.
Yoga and Pilates are excellent ways to insure good posture,
flexibility, and some level of serenity. Since all forms of exercise help us
feel relaxed, less stressful and less anxious, adding one of these disciplines
to your weekly routine only increases a positive sense of self.
We should all participate in some sort of weight bearing
movement, such as walking or running (outdoors or at the gym).
Exercise that increases our heart rate is essential. If your
joints are stiff or sore, consider swimming, which is great for the heart and
easy on the knees and hips! Any physical movement sustained for at least 30
minutes strengthens the heart, but to benefit, your heart rate must rise. (A
gentle amble down the street doesn’t do much.)
Lifting weights is also recommended for just about everyone.
You won’t become super muscular unless lifting becomes an obsession. Moderate weight
training makes you feel and look better without causing bulging biceps. And you
will quickly notice an increase of strength.
Don’t Want to Exercise?
There is no magic bullet when it comes to exercise, but
honestly, once you start, you will enjoy it. You may never become a gym rat or
run in marathons, but your body will feel better, your mind will work better, and you will look forward to
your workouts.
Start by walking. Ride a bike a few miles several times a week. Take a dance class. Join a
Zumba class or take kickboxing. Sign up for yoga. Swim at the Y.
Exercise at a time of day you feel comfortable. Just because
your best friend gets up to row on a river at 6 a.m. doesn’t mean you have to
join her. You might prefer a rigorous afternoon walk or an evening swim.
As the ad says: Just do it! You’ll be both happier and
healthier. And may live longer, too.