Living the Active Life Living the Active Life Living the Active Life
Living the Active Life

EXERCISES FOR ACTIVE WOMEN / SPORTS

How can physical activity improve my health?

An active lifestyle can help every woman. Being physically active may:
  • Lower your risk of getting heart disease, stroke, high blood pressure, breast & colon cancer, type 2 diabetes (the most common form of diabetes), osteoarthritis (the most common form of arthritis), & osteoporosis (a disease that weakens bones)
  • Lower high blood pressure in people who already have high blood pressure
  • Reduce the risk of a second heart attack in people who have already had one heart attack
  • Help control joint pain & stiffness from arthritis
  • Reduce feelings of mild to moderate anxiety & depression
  • Improve your mood
  • Increase feelings of well-being
  • Help you handle stress
  • Help control your weight
  • Help you quit smoking
  • Increase your energy and endurance
  • Help you sleep better
  • Reduce falls among older adults
  • Reduce the risk of mental decline among older adults
Physical activity can also help you lose weight. If you are overweight or obese, losing weight can lower your risk for many diseases. Being overweight or obese increases your risk of heart disease, high blood pressure, stroke, type 2 diabetes, breathing problems, osteoarthritis, gallbladder disease, sleep apnea (breathing problems while sleeping), and some cancers.


How can physical activity help?

An active lifestyle helps all women. You don't have to be as fit as an athlete to benefit from physical activity. In fact, 30 minutes of moderate activity on most days of the week can greatly improve your health.
Moderate activities include:
  • walking
  • biking at a leisure pace
  • working in your yard
  • playing with your children
Doing more vigorous activities or being active for a longer time can improve your health even more.
Vigorous activities include:
  • jogging or running
  • biking fast or uphill
  • swimming laps
  • skiing or skating
To prevent weight gain, aim for 60 minutes of moderate to vigorous activity on most days and make sure you don't take in too many calories. You don't have to be active for 60 minutes at a time. You can be active for shorter periods during the day.
Your regular activities should include:
  • moderate or vigorous activity
  • stretching to make you more flexible
  • resistance exercises to make you stronger
Make it social
  • Join a hiking or running club.
  • Go dancing with your partner or friends.
  • Turn activities into social occasions - for example, go to a movie after you & a friend work out.


Do I need to talk to my doctor before I start?

You should talk to your doctor before you begin any physical activity program if you:
  • Have heart disease, had a stroke, or are at high risk for these diseases
  • Have diabetes or are at high risk for diabetes
  • Are obese (BMI of 30 or greater)
  • Have an injury or disability
  • Are pregnant
  • Have a bleeding or detached retina, eye surgery, or laser treatment on your eye
  • Have had recent hip surgery

Note: The information in these FAQs has been compiled from reputable sources, which we have cited for each question. Sanita sal does not hold responsibility for the accuracy of the content, nor any behaviors taken with regard to the FAQs.
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