There is no doubt about the many health benefits of exercise among women. Even modest levels of exercise have shown a dramatic ability to improve cardiovascular health among women. There is no complicated formula to follow and no single exercise program that is clearly better than all the others. Exercise can be structured (e.g., yoga class, regular workouts at a gym) or it can be unstructured (e.g., gardening, walking pets, dancing). Even small steps, such as taking the stairs instead of an elevator, can contribute to a more healthy heart. The most important aspect of exercise is consistency rather than intensity.
While it is very important for women to get the proper amount of exercise, it is also important to remember to never begin an exercise program without a physician’s approval.
About exercise and women
Women can reduce both cholesterol levels and blood pressure by exercising. When coupled with a heart-healthy diet, regular exercise (at least three times per week) has also been found to reverse the process of hardening of the arteries (atherosclerosis). Furthermore, exercise strengthens the heart muscle and helps maintain good circulation. Finally, women who have exertional pain in their legs from peripheral arterial disease (claudication) may eventually find relief through walking over time.
Most research on the benefits of exercise has been done with men. However, research specific to women has demonstrated that women may benefit from physical fitness at least as much as men do. These research findings include:
Post-menopausal women who exercise just once a week could significantly reduce their risk of early death. Women who exercise more regularly may decrease their risk even further. This is because of the decrease in estrogen after menopause, which tends to increase the presence of certain risk factors for heart disease, such as high cholesterol. Exercise can help regulate estrogen levels and help control cholesterol levels.
Women who walk at a moderate pace for just three hours every week could cut their risk of both stroke and heart attack by about a third. This is an important finding because walking is the top choice of exercise for women, and few studies have specifically examined the effects of walking as opposed to exercise in general.
Although women are strongly encouraged to start a regular exercise program as soon as possible, studies find it is never too late to start. Women tend to benefit from exercise at whatever point in life they chose to begin.
Exercise benefits women with more risk factors for coronary heart disease (e.g. smoking, obesity) as well as women at average risk.
Not only is exercise associated with living longer, it is also associated with living better. Women who have been physically active throughout life experience fewer physical disabilities as they age than inactive women.
Benefits of exercise for women
In addition to the heart-healthy benefits, exercise also:
Maintains bone mass, reducing the risk of osteoporosis.
Relieves depression, which is more commonly reported among women.
Helps manage stress.
Decreases the risk and complications of type 2 diabetes.
Tends to promote weight loss better than dieting, when combined with a balanced heart-healthy diet.
Studies have also found that postmenopausal women without breast cancer are more likely to have a history of regular exercise (at least four hours per week for 12 years) than postmenopausal women who develop breast cancer. Exercise helps protect women from excess estrogen levels in the body, which can contribute to some forms of breast cancer. Furthermore, lack of exercise has also been associated with an increased risk of endometrial cancer, as compared to women who are physically active.
Exercising regularly
In the United States, most women do not exercise regularly. Other research findings include:
Older women tend to be less active than younger women. Surveys suggest that these women simply do not feel they have the energy and/or the time to exercise.
Women tend to exercise less after having children, although this effect has not been found for fathers. This may be linked to less free time due to child care responsibilities.
Women who exercise may stop if they do not feel it is helping them achieve their goal of weight loss.
Women who smoke tend to get short of breath more rapidly than women who do not smoke, and they may be less likely to sustain a moderate level of exercise. Unfortunately, female smokers face a risk of heart attack that is 50 percent higher than the risk faced by male smokers. Therefore, female smokers are urged to quit smoking and start exercising.
Although many women do not exercise much, there are some women at the other end of the spectrum who exercise vigorously. If women are physically active over long periods of time (e.g., female athletes), it is even more important for them to eat a balanced diet that contains plenty of iron and enough calories to meet the excess demands put on their bodies. Otherwise, female athletes are at a higher risk of developing health problems such as missing their periods and developing eating disorders (e.g., anorexia) or osteoporosis. These three risks are known as the female athlete triad.
Factors that impact physical performance
There are a number of factors that can influence a woman’s physical performance, including:
Estrogen. Women have high levels of estrogen in their bodies. body fat produces and stores estrogen, so women tend to have more body fat than men. Because fat does not burn as many calories as muscle does, women’s metabolism tends to be slower than men’s. Women who are interested in raising their metabolism are encouraged to try strength training to build more muscle. Aerobic exercise, such as walking or cycling is better for maintaining cardiovascular health and burning fat.
Menstruation. Many women feel that their physical performance changes during certain phases of their menstrual cycle. However, research has shown that women’s strength and endurance do not significantly change over the course of the menstrual cycle. Not only is it safe to exercise while menstruating, but exercise can improve some common sources of menstrual discomfort, such as cramps, bloating and headaches.
Fat distribution. Women tend to carry the majority of their body fat in their hips, thighs and buttocks. Some exercise specialists believe that the reason men tend to slim down more quickly with exercise is because they carry their fat primarily around the waist, an area that is more responsive to exercise.
Injuries. The majority of exercise-related injuries are tied more to the activity than whether a man or woman is performing it. For example, knee and ankle injuries are common in basketball, while shoulder injuries are common in kickboxing. However, women are more prone to injuries that result from overextending their limbs, causing ligament tears and strained muscles.
Iron loss. In addition to menstrual bleeding, women lose iron (an essential mineral) in their sweat and urine, and iron loss increases as exercise levels increase. Although researchers have known for years that competitive athletes are at risk of iron loss, studies only recently revealed that even moderate exercise can lead to iron loss. Women are encouraged to get plenty of iron in their diets when beginning an exercise program.
Pregnancy. Pregnant women should consult their physician before beginning an exercise program. Although most pregnant women are encouraged to exercise moderately at least three times a week, women with heart-related or other health conditions may be advised to limit their physical activity during pregnancy. Low-impact activities such as walking or swimming are generally recommended, and it is important to drink plenty of water and avoid overheating in order to keep the unborn child safe. More vigorous exercise programs can only be pursued if approved by a physician.
Questions for your doctor on exercise & women
Preparing questions in advance can help patients to have more meaningful discussions regarding their conditions. Patients may wish to ask their doctor the following questions related to exercise & women:
Do any of my health conditions or medications prohibit me from using any particular type of exercise?
Should I take any additional precautions when exercising due to my health conditions or medications?
What types of exercises do you recommend for me?
How frequently and intensely should I exercise?
What health benefits can I expect to see from exercising?
Should I consider finding a personal trainer?
Can you recommend a fitness club or personal trainer?
Could my symptoms be a sign that I am overdoing it with my exercise?
