As a woman, it can be overwhelming to think that advice on different types of exercises is “should” or “don’t.”
So, what is the right mix at your life stage?
This is two things to expect.
What are the important types of exercise?
Mandy Hagstrom is an exercise scientist focusing on women’s health. Dr. Hagstrom says understanding exercise is helpful Aerobic or resistance.
Among them are “so many different small components”, but they are “really big, broad categories”.
When it comes to balancing the types of exercise, she says there is no short answer.
“Each type has a different life stage, but in reality it’s all important at each life stage.”
Pav Nanayakkara, gynecologist at Jean Hales for Women’s Health, says exercise can be a powerful preventive tool.
She divides the exercise into four more types:
first, Zone 2 Training “This is low-intensity aerobic exercise, such as active walking and cycling.”
Resistance training including strength exerciseslifting weights, using resistance bands, etc.
Third, there is High-intensity interval training (HIIT) This is a “short burst of high effort that has taken a rest during that time.”
lastly, Dynamic Stability Exercises Includes Pilates, yoga and balance training.
I listen to your body
Dr. Hagstrom said: “Our hormone profile changes [as we age]. ”
“We have a higher risk of low bone density. [conditions such as] Osteopenia and osteoporosis. ”
She says women also “are significantly increased the risk of cardiovascular disease as we age, especially through that menopause transition.”
Dr. Hagstrom says that different types of exercise can help reduce these risks, but “one is not superior to the other.”
“As we age, we need to listen to our bodies and adapt as needed.“
What kind of exercise can young women prioritize?
Dr. Nanayakkara says Exercises focused on strength and resistance are “important in your 20s and 30s to build strong bones and muscles.”
“That’s when you develop peak bones and muscle mass.”
She says hiit is particularly beneficial for fitness and metabolism For women in their 20s to 40s.
“In patients in their 20s, we encourage training in all four of these areas, but we can focus a little more on resistance and high-intensity interval training.”
Dr. Hagstrom says General exercise guidelines It’s “very good” for the general population. that We recommend combining moderate exercise (walking, golf, swimming) and active exercise (soccer, netball, jogging) Throughout the week for people ages 18 to 64 Muscle strengthening activities twice a week (lift weights, push-ups, squats).
Dr. Hagstrom says Strength training is a requirement that most people cannot meet.
Strength training is aerobic-based strength such as aponeurotic type exercise, body pump classes, or heavy powerlifting.
She says.”Any strength training is better than no strength training“And to consider how you can do it” is to advance and improve, whether it’s the strength you’re doing or the person in charge.
What does exercise look like for middle-aged women?
Dr. Nanayakkara says Strength exercise “is even more important to prevent postmenopausal osteoporosis, osteopenia, and muscle loss.”
She says Zone 2 Training It is also “particularly important for women in their 40s and above.” For relationships with heart health and metabolism.
Dynamic stability exercises such as Pilates are really beneficial for women in perimenopause to help with mobility and balanceshe says.
Dr. Hagstrom points out that the effects of menopause are “really personalised,” and does not mean that if it’s working for you, you’ll need to change the athletic regime.
“Some women can feel a lot of joint pain… If you’ve had strength training before, you might find a simple replacement for your movement [necessary]. ”
Mandy Hagstrom says strength training is the gold standard for maintaining bone mineral density and offsetting muscle mass loss due to menopause. (Supply: Mandy Hagstrom))
What can older women prioritize?
Dr. Nanayakkara says hiit is something you may choose to do moderately as you get olderthat’s because “you can have more tension.”
Dr. Hagstrom says Balance becomes even more important, and some people find “big benefits” by incorporating activities like yoga. In their week.
But in every movement, she says, “The individual benefits people feel depend on where they are when they start the movement.”
“Keep everything is easier than getting something,” so you can start earlier than later.
Choose what you enjoy
Dr. Hagstrom says, “At every life stage, the best type of exercise is the type you’re trying to do.”
She says people won’t track exercise programs in the long run. Because they fall into the trap of choosing the kind of exercise they “think they should” rather than the exercise they may enjoy.
Dr. Hagstrom recommends trying “a whole bunch of different things to understand the type you like.”
For example, it can be helpful to know whether you prefer outdoor exercise or workouts at a fitness center.
This is general information only. For detailed personal advice, you should look at a qualified healthcare professional who knows your medical history.
