Women’s Fitness Tips

When it comes to fitness, the lifestyle benefits aren’t gender-specific. Both men and women gain significant advantages from regular exercise. However, there are some benefits from exercise that make women’s fitness an important topic, such as reducing the risk of heart disease and osteoporosis.

Women’s Fitness: Lifestyle Benefits

Being fit has its rewards, not the least of which is being able to slip on those skinny jeans… and look good doing it! More importantly, it does wonders for your body and mind.

  • The rate at which you can burn calories increases with exercise, making you less susceptible to weight gain.
  • Stress reduction: We've all heard about the "runner's high," but feeling good after a workout doesn't just apply to joggers.
  • Moderate exercise may help boost your immune system and helps make the body stronger, more efficient and less vulnerable to infection.

Women’s Fitness and the Benefits to Your Heart

Even though cardiovascular disease claims more women's lives than the next seven causes of death combined—about 500,000 lives a year—it is a condition that is almost completely preventable if you maintain a healthy heart. Experts contend that there are three primary things you can do to improve the health of your heart:

  • Follow a regular exercise program
  • Follow a healthy diet, complete with low-fat, low-cholesterol foods
  • Keep your heart free of toxins, such as smoking and drugs

When it comes to exercise, a fit heart is a stronger heart. If you participate in regular cardio exercise, you may even notice a slower pulse rate—usually below 60 beats per minute for fit individuals.

Women’s Fitness and Osteoporosis

Women, in particular, are vulnerable to bone strength loss with age. According to the International Osteoporosis Foundation, one out of three women over the age of 50 will suffer a fracture because of osteoporosis. That’s why it’s so important to continue to exercise.

To help prevent bone density loss, exercise in a variety of safe and bone-strengthening sports. Variety is critical when working to strengthen your bones, as well as the muscles, tendons and ligaments around them. Depending on the exercise, you will reap benefits in several different ways. For example, Yoga gives you flexibility, balance and coordination. And higher-impact exercises, like walking or running, help build resiliency in bones.

Consider some of these activities, which can help your bones stay strong and healthy your whole life.

  • Weight training
  • Trail walking
  • Running
  • Hiking
  • Dancing
  • Low-impact aerobics
  • Step aerobics
  • Yoga
  • Pilates
  • Racquet Sports