Maintaining the right diet and fitness plan is different for men and women. For women, certain accommodations need to be made for naturally having more fat than men. Likewise, women have different nutritional needs than men, which must be met to ensure good health. If you are unsure about your needs, consult with a doctor before starting a new diet and fitness program.
Caloric Intake
The number of calories you eat is important to know to maintain a healthy diet. Women typically need between 1,600 and 2,400 calories a day depending on the amount of exercise they perform regularly, says the Palo Alto Medical Foundation. Getting the right amount of calories ensures you have enough energy to function properly and that you won't store excess fat. Use a calorie calculator to determine the number of calories you need per day like MyPlate.
Nutritional Needs
Ensuring all of your nutritional needs are met as a woman is essential for your overall health. Both men and women need plenty of vegetables, fruits, whole grains and lean protein to stay in good health. However, women also need vitamin D and calcium to maintain bone health and to prevent osteoporosis as they get older. Menstruating women may also need iron supplements.
Fitness Needs
Women also have very specific fitness needs, especially since heart disease is the number on cause of death in women according to the American Heart Association. This makes cardiovascular exercise an important thing to focus on when developing a fitness routine. Likewise, lifting weights or performing resistance exercises can help prevent osteoporosis by keeping your muscles strong, therefore putting less strain on your bones.
Cardiovascular and Resistance Exercise
To get in shape as a women, it's vital to develop an exercise routine that includes both cardiovascular and resistance exercises. In fact, you need at least 30 minutes of cardiovascular activity like jogging, cycling or swimming, five times a week to stay in good health, according to the American College of Sports Medicine. You also need at least 20 minutes of resistance training twice a week to develop strong muscles and bones. Acceptable resistance exercises like weightlifting, push-ups, sit-ups and squats.
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