Women have a lot going on in their bodies. Physiologically different from men in many ways, women have to consider fluctuations in estrogen and progesterone each month, pregnancy and menopause. According to a study by Nisha Charkoudian and Michael J. Joyner, published in a 2004 issue of "Clinics in Chest Medicine," even the ability of a woman to regulate her body temperature changes throughout the month. Knowing fitness tips that are designed especially for women will help you make informed decisions about your health.
Improve Bone Strength with Weight Training
According to the International Osteoporosis Foundation, 54 percent of postmenopausal white women are osteopenic, experiencing bone softening, and 30 percent are osteoporotic, experiencing bone loss. Weak or brittle bones lead to an increased risk of fracture and in some cases, impaired function because of injury.
According to the American Association of Family Physicians, or AAFP, and the Centers for Disease Control and Prevention, regular weight-bearing activity improves bone strength. Because bone mass reaches its peak in a person's 20s, young girls and women should participate in sports, athletics and weight lifting in order to maximize their bone strength. Additionally, the AAFP found that women in their 30s displaying bone loss were able to increase their bone strength with regular weight lifting. The more load, or weight, a woman lifted, the greater the impact on her bone strength. So lift regularly, and push yourself when you lift weights. If you are performing a set of 12 repetitions, you want the last two to three repetitions to be very difficult to complete in order to maximize the impact of weight lifting on your bones.
Exercise During Pregnancy
Conflicting reports on the impact of exercise during pregnancy have made some women scared of exercising while pregnant, but according to FamilyDoctor.org, as long as you discuss starting an exercise program with your doctor, regular exercise is considered safe for pregnant women. In fact, exercise could make you feel better and more comfortable throughout your pregnancy and prepare you for the grueling process of labor.
When choosing an exercise, consider moderate-intensity exercise and avoid contact sports or any exercise that might contribute to a fall or injury to your stomach. Make sure you stay hydrated and always listen to your body--it's working hard to nourish and develop a baby, so trust it to tell you when to slow down or stop a particular exercise. Finally, consider water exercise as an option for exercise. The water provides buoyancy and allows you to stay active while taking the weight off your bones and joints.
Exercise During Your Period
When you're sidelined with headaches, cramps and bloating from your period, getting off the couch and out of your PJs is hard to do, but according to KidsHealth, exercise releases endorphins that can actually reduce the pain of cramping and making you feel better overall. There's no need to go overboard with exercise, either. When your stomach and low back are aching, throw on your jogging shoes and take a 30-minute walk outside.
References
- PubMed.gov: Physiologic Considerations for Exercise Performance in Women
- International Osteoporosis Foundation: Facts and Statistics About Osteoporosis and its Impact
- AAFP: Impact of Intense Exercise on Early Osteopenia in Women
- FamilyDoctor.org: Exercise During Pregnancy: What You Can Do for a Healthy Pregnancy
- KidsHealth: Period Cramps
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