Exercise is generally recommended as part of a healthy lifestyle, but how much physical activity any individual needs depends on personal variables. General recommendations are set for people under 65 by organizations such as the American College of Sports Medicine. However, individual needs vary depending on a person's health status and long-term weight management goals.
General Guidelines
The ACSM and the National Heart, Lung and Blood Institute recommend that people under 65 get 30 minutes of moderate intensity exercise most days of the week. This can include brisk walks, dancing, swimming for recreation and bicycling. Additionally, the ACSM recommends resistance training, which includes doing eight to 10 strength-training exercises with eight to 12 repetitions of each exercise twice a week.
Health Goals
Exercise needs vary based on weight management goals. People aiming to lose weight need to create a consistent energy deficit over time. To lose just one pound, you need to expend 3,500 calories more than you consume. A 40-year-old woman who weighs 140 lbs. and does 40 minutes of aerobics a day burns approximately 250 calories, or enough to lose half a pound per week. Women who are not aiming to lose weight will have different exercise requirements.
Types of Exercise
The ACSM recommends a combination of cardiovascular exercise and resistance training. Building strength through resistance training changes body composition over time, allowing you to burn more calories even at rest. Resistance training is especially important for women, because weight-bearing activities have been shown to prevent osteoporosis, a bone-weakening disease that disproportionately affects women.
Considerations
It is possible for a woman to exercise too much, risking her health. Women who engage in physical activity too far in excess of their nutrient needs can stop menstruating and damage long-term bone health. Additionally, overtraining can cause injuries. Always consult a physician before beginning any new rigorous exercise.
References
- "Understanding Fitness: How Exercise Fuels Health and Fights Disease"; edited by Julie K. Silver and Christopher Morin; 2008
- ACSM: Physical Activity Guidelines
- Exercise and Bone Health for Women: The Skeletal Risk of Overtraining
Member Comments