Studies have shown women are half as likely to exercise regularly as men. Juggling both work and home leaves them with little or no time to hit the gym or even stay motivated.
I find it surprising that the main goal for most women’s fitness plans is to look good. While all intentions are good as long as they make you break sweat, given the changes a woman’s body goes through during her entire life, a long-term approach to health and fitness should be one centred on physical and mental wellbeing.
Ideally, start young, but don’t hesitate to jump on to the treadmill at any age. And, do consult your doctors before you incorporate any physical or dietary changes into your lifestyle.
The teen years
Regular physical activities during adolescence help healthy growth and development. It also improves cardiorespiratory and muscular fitness. Bone health, proper motor skills and skeletal functions also benefit, not to mention active teenagers are less likely to become overweight or obese.
Teenage girls should have at least 60 minutes of moderate intensity physical activity per day. This can include various short sessions on the treadmill or the jogging track. A mix of social games, group sports, swimming, gymnastic have shown to keep the motivation levels high.
Teenage girls can also benefit from functional training. Combinations of multijoint, body-weight gymnastic exercises will make the workout fun and interesting.
Parents can ensure their child’s diet is as nutritious as possible by educating themselves and the children from the beginning. Hitting teenage means the body undergoes a lot of physical changes — this means the body’s nutritional needs are higher. Ensure portioned, regular meals — with a balanced intake of micro and macro nutrients — at short intervals to meet the body’s nutritional requirements and keep the metabolism high. Keep junk good as a rare treat, not a lifestyle.
Through menopause
After adolescence, the female body undergoes another rigorous change during menopause. Hormonal imbalance that occur during this stage can result in weight gain and, surely, they impact mental wellbeing.
Strength training combined with cardio activity at least thrice a week is a good workout for women undergoing menopause. Women aged 40+ naturally lose muscle mass at a rate approximately 5 per cent every decade. Working on flexibility, balance and relaxation through yoga, Pilates is highly recommended. Incorporating pelvic floor exercises into your routine at this stage will benefit women through their later years.
Not only will physical activity have a positive effect on cardiovascular fitness, it will also help in preserving muscle mass, assist in weight control and, of course, the results will boost self-confidence in such a crucial stage of life.
Calcium and vitamin D consumption should supplement a moderate, protein rich diet to fight the risk of osteoporosis. To keep your bone density in good health, prescribed quantities of micronutrients vitamin K and magnesium is recommended.
Later Life
When you hit the sixties being active on a regular basis will give you more energy and the ability to do things more easily, faster, and for longer than your friends leading a sedentary life. Every stage of life determines the exercise programme and routine — the approach to training women in later life should be focused on quality time, fun, socialising and every day functionality. It’s recommended that women over 60 exercise at least twice a week in circuit style resistance training, combined with exercises for better balance. Moderate cardio-respiratory activities such as walking, jogging, swimming serve well too — try to clock in a minimum of 120 minutes per week.
Maintaining an active lifestyle will show improved balance, strength, muscular power and blood pressure. Joint-health, better bone density and weight management are the perks. Arthritis management and alleviation of back-pain will allow you to enjoy your later years to the fullest.
In addition to carrying forward a healthy eating plan established through menopause, women in later years benefit from low intake of sodium and sugar. Higher intake of olive oil, walnuts, flaxseed and fatty fish together with varieties of fresh fruit and vegetable will improve and help with energy levels, physical and mental wellbeing.
— Biljana Djordjevic, a Reps UAE member who is a CIQ Level 3 certified personal trainer and nutritionist based in Dubai. biljici@yahoo.com
