Women and wellness should be happy companions

International Women’s Day and Mother’s Day may have come and gone but it can still act as an impetus for women, in the region, to refocus on their fitness and well-being. Women have the unenviable task of balancing and juggling multiple roles that can leave even Superman gasping for energy. The demands on a woman these days can leave very little time for her to spend on her health and well-being. However, one has to make time for a regular workout even if it is just a simple walk around the park. But there is no harm in trying to spice up, and add variety, to your workout and focus on certain essentials, which will mean that not do you just exercise, but that you exercise smart.

Here, we look at some fitness options that are fun and useful and address some exercises that women MUST do.

Move the belly:

Who says exercising has to be only about running, lifting and squatting? It could also be about music, beauty, grace and a lot of fun thrown in. Women tend to put on weight around their hips and waist, especially after child birth. However instead of just depending on ab crunches one can really amp the fun factor in one’s workout by joining a belly dancing or dance class like Zumba. Not only will it provide you with a killer workout, it will also ensure that you have fun while getting fit with like-minded folks.

Belly dancing utilizes muscle groups in the abdomen, pelvis, trunk, spine and neck. It improves posture and muscle toning besides maintaining flexibility and preventing back pain, courtesy it’s various moves like hip drops, circles and shimmies. You will discover new muscles deep in the back that are not given a workout by traditional exercise forms. The muscles used most include the quadriceps, hamstrings and glutes as these help the dancer hold her body steady as she performs the dance movements, Zumba being the most popular.

Belly dancing also helps tone arms and shoulders as the dance involves the dancer holding her arms aloft and also includes moves like lifts, circles and snake-like movements made using the arms. Another benefit is that it also results in better balance and poise and because it is low impact it does not carry a high risk of injury. Did I mention that an hour’s worth of belly dancing can burn up to 300 calories?

• Modern-day scientists and researchers have also highlighted the fact that the movements of belly dancing strengthen the muscles of the pelvic region and are therefore can be a part of a great pre-natal exercise programme.

Arm toning:

Women the world over focus on their body toning and work hard at getting rid of any tummy fat and toning their legs. However the one area that many women forget to pay attention is to their arms. The reason for this is that most women still hold on to the belief that working with weights will leave them with muscles like Stallone. The danger of not working your chest, shoulders, biceps and triceps though are the dreaded bingo wings – and these are hard to get rid of, but not impossible.

Having toned arms does not just mean that you can wear your favourite outfits without feeling flabby, it also means that you are getting rid of fat from your chest region and improving your bone density. There was a time when flabby arms were the bane of life of those who were in their 40s. However, the levels of obesity has risen so much worldwide that even children as young as 10 and 11 have to deal with bingo wings!

Weight training (ideally under the supervision of a trainer) can help one get rid of excess fat and tighten the skin and tissues. Toned arms can be achieved through a combination of cardio exercises like jogging, walking, aerobics and swimming and strength training sessions that focus on your biceps, triceps and shoulders, using free weight, resistance bands, weight machines or body weight exercises like push-ups and pull-ups. Besides the aesthetic benefits toned arms, and for that matter toned legs too, help keep sarcopenia (age related loss of muscle mass and strength) at bay.

Kettlebells:

Kettlebells have been around for a while but it is only in the last few years that they are getting their due credit. It is basically a cast iron weight that helps one with one’s cardio, strength and flexibility training. It improves ones endurance, fat loss, core strength, balance, coordination and stability.

If you are a beginner it is a good idea to start using a Kettlebell under the supervision of a trainer. Using it correctly involves maintaining the correct lower-back, trunk and neck posture, thus working out the abs and back too. Incorrect posture and handling can result in injuries. In fact it is a good idea to learn the movement of the exercises without the Kettlebell and start using the Kettlebell once you have got the movements down pat.

The Kettlebell can provide one with a very intensive full body workout in 30 minutes through a combination of movements that include swinging and lifting the Kettlebell. Using the Kettlebell also involves working harder at maintaining your balance.

• Apparently Kettlebells originated in Russia where they were used as farming weights!

Martial arts:

I am guessing that there is no human out there who has not walked out of a Bruce Lee or Jet Li or Jackie Chan film and not wanted to be able to fight like them.

Martial arts can range from Taekwondo to Aikido to Karate and Judo. These can provide one with better cardiovascular health thus helping one combat shortness of breath, weakness, fatigue, and of course heart diseases. It also ensures weight loss especially if you can get in about an hour’s worth moderate intensity martial arts workout. It also results in improved muscle tone and needless to say, great reflexes.

Given the number of cases of molestation and rape that we read about on an almost daily basis it is an absolutely good idea to learn some form of martial arts. Not only will it provide you with a great way of getting fit but it will also teach you to take care of yourself from attacks.

Beach jog:

We live in an Emirate which has easy access to the beach and it would be criminal to not make use of such a beautiful, natural and great exercise venue. At least once a week, ditch the treadmill and head to the beach for a run. You burn calories and lose weight and get fitter when you jog, be it on a treadmill or around the park or the beach. But the sandy terrain of the beach along with the natural sights and sounds add another angle to the jog. Remember that jogging on wet sand is easier than running on dry sand, as the sand is packed tight together.

Dry sand results in the grains of sand shifting under your weight thus resulting in a more intense workout. Dry sand means you have to adjust to the surface as you jog thus you also work on your balance, flexibility and alertness. If you are a beginner, you can start out running on the wet sand and add one or two minutes of running on the dry sand at regular intervals. You also get the chance to soak up some sunlight, though you must remember to apply sunscreen and carry your hat and sunglasses.

High-intensity functional training is great for achieving maximum results in minimum time. This is ideally adopted by women who are pressed for time since they tend to wear multiple hats including that of corporate executive, mother and wife.

Remember, skinny is out, strong is in!