11 Reasons to Start Exercising Today8 minute
Exercising is essential for both physical and emotional well-being. It aids in the improvement of overall health and fitness, the maintenance of a healthy weight, the prevention of many chronic diseases, and the promotion of good mental health. Exercise strengthens and enhances the efficiency with which your circulatory system transports oxygen and nutrients to your muscles. Everything seems to be easier when your cardiovascular system is functioning well, and you have more energy for the enjoyable aspects of life.
Although both men and women benefit from having a proper exercise routine, women in particular need to exercise regularly to avoid facing unique obstacles later in life. Here’s why:
1. Exercise helps prevent osteoporosis and bone loss.
Women are significantly more likely than males to develop osteoporosis, which can lead to bone fractures and height reduction as they age. According to the National Osteoporosis Foundation, women account for eight out of ten cases of osteoporosis in the United States, and half of women over 50 who have the disease will break a bone.
This is partly owing to the fact that women's bones are thinner than men's, and they lose bone strength more quickly as they age due to oestrogen deficiency. Osteoporosis-related hip fractures can result in immobilisation and even death. Exercise is one of the best methods to build strong bones, and it's ideal to start when you're young.
Bone health is aided by weight-bearing and muscle-strengthening workouts. Tennis, hiking, aerobics, and jogging are all good ways to strengthen and maintain bones. Lifting weights, using exercise bands, or simply getting up and rising to your toes can help prevent falls by improving strength, balance, and flexibility.
2. It benefits your reproductive health
Exercise is good to those who are attempting to conceive as well as those who are pregnant. Being active and leading a healthy lifestyle can help you manage your weight, and people who are at a healthy weight have an easier time getting pregnant.
Exercise is both safe and useful during pregnancy when suggested by a skilled professional. Mothers who exercise during pregnancy are less likely to have overweight children, according to studies. Babies born to active mothers had stronger motor abilities than those born to inactive mothers.
3. Exercise can help you deal with mood changes caused by hormones
From the first menstrual cycle to menopause, women's oestrogen and progesterone levels fluctuate, affecting their fertility, as well as their brain chemistry and moods. When oestrogen levels fall, as they do before and during a woman's period or as she approaches menopause, women lose a natural source of serotonin, the "feel good" brain chemical. This makes individuals more prone to mood swings, melancholy, and anxiety attacks, which are common signs of severe premenstrual syndrome or postpartum depression. Exercise releases endorphins, another mood regulator, which counteracts hormonally induced mood fluctuations.
Exercise can enhance mood even after menopause, when oestrogen levels have permanently decreased. In a study of 60 women suffering from postmenopausal anxiety and depression, those who exercised had an 18 to 22 percent improvement in symptoms, whereas those who didn't did not show any improvement.
4. Exercising helps you maintain a healthy weight.
Pregnancy weight gain can linger in younger women for a long time after delivery. The body then redistributes fat cells to the belly as middle-aged women lose oestrogen during menopause, making weight loss more difficult. Women may find it difficult to maintain or lose weight when their muscle mass falls with age since muscle burns more calories than fat.
These variables can be countered by exercise, which helps women maintain and increase lean muscle mass, making them seem and feel smaller. Exercising also helps to burn calories that might otherwise be stored as fat.
5. Sleep is improved by exercise
Women have a harder time sleeping and staying asleep than males, and they are more sleepy during the day. Due to new motherhood, monthly hormonal shifts, and perimenopausal symptoms like night sweats, this inclination can become even more disruptive.
Fortunately, exercise has a proven track record of enhancing sleep quality. Participants in a study of 2,600 people published in the Journal of Mental Health and Physical Movement reported a 65 percent improvement in sleep quality after including 150 minutes of moderate to strenuous activity into their week. They also claimed to be less drowsy during the day. Regular physical activity can assist you in falling asleep sooner, sleeping better, and sleeping deeper. Just avoid exercising too close to bedtime if you don't want to be too energised to sleep.
6. It improves your mental wellbeing
Exercise also benefits women's mental health and can help them avoid illnesses like anxiety and sadness. There are many different perspectives on how exercise can benefit those who are depressed. Exercise can help you filter out unpleasant thoughts and divert your attention away from your daily troubles. Exercising with others allows for more social interaction, and improved fitness may improve your mood.
Endorphins are released as a result of physical activity, making you feel better and more relaxed. As a result, your mood improves and your stress levels decrease.
7. Exercise helps to fight illnesses and ailments.
Being active increases high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and lowers harmful triglycerides, regardless of your current weight. Following a proper exercise routine helps in ways you dont often think of:
- It lessens the stress on your heart by lowering LDL cholesterol (the type that clogs your arteries), increasing HDL cholesterol (the good cholesterol), and lowering blood pressure. It also helps to strengthen your cardiac muscle. Exercise, when combined with a good diet, reduces the risk of coronary heart disease.
- Helps to keep blood glucose levels under control, which can help to avoid or delay the onset of type 2 diabetes. Furthermore, exercise aids in the prevention of obesity, which is a major contributor to the development of type 2 diabetes.
- Enhances your immune system and increases the body's ability to transport oxygen and nutrients to the cells that fight germs and viruses.
- Colon and breast cancer risks are reduced, as are the risks of lung and endometrial malignancies. According to the Seattle Cancer Research Centre, being overweight and inactive is connected to 35 percent of all cancer deaths.
8. It boosts your energy
For many people, especially those with various medical issues, exercise can be a great energy enhancer. Furthermore, exercise can help persons with chronic fatigue syndrome (CFS) and other serious illnesses feel more energised. A workout can help oxygen flow more easily throughout the body and give you a much-needed surge of energy to carry you through the day rather than reaching for that second cup of coffee. It also boosts your general endurance, which might help you stay energised for longer in the first place.
9. It is beneficial to your muscles and bones.
Women's bones are smaller and thinner than men's. When women reach menopause, their levels of oestrogen, a bone-protecting hormone, drop dramatically, which can lead to bone loss.
Exercise is essential for the development and maintenance of strong muscles and bones. When combined with proper protein intake, activities like weightlifting can help you gain muscle. This is because exercise promotes the production of hormones that assist your muscles absorb amino acids. This promotes their growth and minimises the likelihood of them breaking down.
People lose muscle mass and function as they age, which can contribute to an increased risk of injury. Regular physical activity is critical for preventing muscle loss and preserving strength as you become older. Exercise also aids in the development of bone density in children and the prevention of osteoporosis later in life.
10. It can significantly improve your skin health
The level of oxidative stress in your body might have an impact on your skin. When the body's antioxidant defences are unable to fully repair the cell damage produced by free radicals, oxidative stress ensues. This can harm cell structure and have a detrimental influence on your skin.
Regular moderate exercise can actually improve your body's production of natural antioxidants, which assist protect cells, despite the fact that excessive and strenuous physical activity might add to oxidative damage. Similarly, exercise can increase blood flow and cause skin cell adaptations, which can assist to delay the onset of skin ageing.
11. It can slow down the aging process
Women are clearly as efficient as men and have demonstrated this at every level, but because women are physically frailer than men, they should treat their health more seriously.
Recent studies and records suggest that 30 minutes of exercise every day can improve one's general health and well-being over time. Regular exercise has numerous health benefits for the body, mind, and soul, especially after the age of thirty. Diverse workouts have different effects on the human body; they can relieve stress, improve body functioning, prevent diabetes, and boost self-confidence, among other things.
Now that you know the importance of exercising regularly to remain healthy, here are some of the best exercises for women you should incorporate in your routine. Even a 30 minute workout can make a huge difference to your overall health:
- Begin by kneeling at the back of the mat, toes tucked and buttocks resting on heels.
- Hands forward, knees under hips, wrists under shoulders in an all-fours stance. Raise your knees to form a single straight line from your heels to your head.
- Keep your hips up and your abs engaged.
- Return to the beginning after 30 seconds.
2. Jumping Jacks
- Stand tall with your feet together and your arms straight at your sides.
- Raise your arms over your head and your feet apart to the sides while jumping.
- With a jump, quickly reverse and return to standing position.
- Jumping jack exercises for one or two minutes help loosen your muscles and increase the flow of oxygen into your system.
- Lie face up on the floor, knees bent and feet flat on the ground.
- Raise your hips so that your body is in a straight line from shoulders to knees.
- Return to the starting position after a brief pause in the up position.
- Bridges are one of the best exercises for sculpting your buttocks and keeping your back healthy and pain-free.
4. Reverse Lunge
- Begin by standing with your feet hip-width apart and your arms by your sides.
- Step back and descend down with control until both legs form 90-degree angles and the back knee is 2–3 inches off the ground.
- To get back to where you started, reverse the movement.
- Complete three sets of ten reps on each side without switching sides.
5. Shoulder Stand
- Stand on your shoulders, lift your legs and hips off the ground, pulling your legs up over your head until your toes contact the floor behind you.
- Make a straight line from your shoulders to your ankles by placing your hands behind your back and extending your legs straight in the air.
- Maintain a relaxed neck while holding the shoulder stand.
- This is one of the most beneficial exercises for ladies to incorporate into their training routine.