How many of us have made new years resolutions around our lifestyle which usually last a few weeks, then fail? If joining the gym or starting a new exercise regime is on your mind for January, why not start it now?
Added to this – the nights draw in during Autumn and it can be more difficult to feel the urge to exercise, especially if you are exercising outside. Maybe it’s time to change our mindset?
Unfortunately we often believe that exercise is about losing weight and having a six pack – myths we have to dispel. If you want to lose weight, you need to look after your nutrition. Having a six pack does not necessarily mean you are healthy – especially for women. Chances are it means you have reduced your body fat to a low level which is not good for our reproductive hormones.
So what is the point of exercise?
Exercises extends our life and significantly reduces the risk of a number of health problems and diseases. Exercise reduces menstrual and menopause symptoms. It reduces the risk of heart disease, Alzheimer’s and dementia, hypertension, chronic respiratory disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), stress, anxiety and depression. Exercising can boost your energy levels, increase your self esteem and confidence, and if done with friends, can prevent loneliness. It is even better if it gets you outside into nature.
Globally cardiovascular disease accounts for a third of deaths among women and in women over 50 this rises to half of the deaths of women in developing countries. Diabetes affects 70 million women globally. Osteoporosis will affect 1 in 4 women. Globally breast cancer is the most commonly diagnosed cancer in women. Women report almost double the rates of depression. All of this can be reduced by regular physical activity.
The World Health Organisation (WHO) reports that for all countries, women do less physical activity than men, and 84% of adolescent girls are not meeting the recommended physical activity levels. WHO are running a campaign for all countries to make efforts to improve provision and encouragement of physical activity. The UK have a scheme directly aimed at women called This Girl Can. Check out their web site for some inspiring videos and information.
I know it is really difficult to find the time to exercise. But our health is in our hands – and we should look after it.
The World Health Organisation recommends that adults should do at least 150 minutes of moderate activity or 75 minutes of vigorous activity throughout the week which can be increased to 300 minutes of moderate activity for additional health benefits. I personally would recommend that women try to spread this out during the week and do at least 30 minutes of physical activity a day.
There are certain key goals we should try to meet when exercising. We need to increase our heart rate which will increase blood flow to our whole body, including our brain. We need to work our lungs, ensuring that we are taking in enough breaths to oxygenate our blood. We need to work each major muscle group to improve their strength and stretch each major muscle group. We need to look after the health of our bones. Weight bearing and resistance exercise should be done regularly to help our muscles and bones but are especially important after the menopause. We need to ensure we keep our balance as this can deteriorate with age and a significant number of deaths in older people are caused by falls.
Check out what events are on offer locally. For my next women’s group meeting, The Purple Tent, I have asked local sports clubs to come long. We have hula hooping, aerial exercise, pole exercise, cross fit, yoga and pilates teachers coming.
And to help you along your way – I have dedicated a few of my podcasts to exercise. Check out the ones below – available on all podcast channels and via joyceharper.com/podcasts.
In 2024, we can do this and feel the health benefits.
Professor Joyce Harper Podcast
Why didn’t anyone tell me this?
Podcast Episodes on Exercise & Cold Water Swimming
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