Basics of Women’s Exercising
It is difficult for women to continue their exercising regularly for reasons such as childbirth, single parenthood, marriage, divorce etc. They find it difficult to find spare time for exercising after a hard day’s work and childcare. Whatever time is available, they prefer to socialize, read and watch TV, etc.
In women, exercising reduces the levels of estrogen, body fat and gives a healthy BMI. The chances of getting breast cancer are reduced by the above. The following basics have to be carefully understood before starting your exercises.
1. Get details of exercises including pictures – you must get a printout of the exercise routine before starting your exercise either at the gym or at home. This should contain detailed descriptions of the exercise and pictures. Such charts can be obtained from health clubs as well as on websites. Get them only from authentic sources. Exercises should be performed in a slow and controlled manner and should not be sacrificed for speed. It is necessary to breathe while exercising. For example, in weight lifting, when you raise the weight you exhale and inhale while lowering the weight.
2. Do exercising at moderate rate – exercise at a moderate speed; exercising at a very fast or slow rate is either harmful or not beneficial. Each person is different. For example, for some people, there may not be any difficulty in climbing upstairs whereas others may find it tiring. This can easily be seen by the breathing, exertion levels and heart rate.
3. Understand what is moderate for you – this is very important for choosing moderate exercises. Doing light exercises does not require much effort, e.g. reading a newspaper. This requires slightly more effort than normal. Some people think that taking a dog for a walk is a light exercise. Moderate exercises require more effort. For example, gardening will result in heavy breathing and sweating. Hard exercises require extreme efforts resulting in heavy sweating and gasping, e.g. aerobic exercises.
4. Frequency of exercising – a minimum of 3 to 4 days of moderate exercising for about 45 minutes per day is ideal. Researches have shown that by exercising with moderate intensity for 30 minutes reduces the probability of getting heart disease, high BP, diabetes, colon cancer and stroke. You will feel less depressed and anxious.
5. Time constraints – It is not necessary that you perform your exercising regimen in one session. For example, walking, bicycling etc. can be done at different points of time in a day for a duration of 15-20 minutes each to finally add up to the requisite duration.
If you are not used to exercising, it is better to start your exercising in everyday life. Park the car at a distance and walk to your destination; take a morning stroll with friends on weekends; do gardening or repairs at home; climb the stairs instead of taking the elevator; vacuum the floor while watching TV. Everything is helpful.
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