Exercise Program for Women

Exercise Program for Women

October 27, 2021 by Nicole Harnett

Free Exercise Plan for Women

Movement is vital for maintaining our health. Despite this, in Australia, more than half of the exercise plans for women do not include the recommended amount of physical activity.

Just how much exercise are we meant to be getting? According to the Physical Activity and Exercise Guidelines for Adult Australians, it is recommended that any exercise program for women should ensure that we are active most days of the week, and accumulate:

  • 2.5 to 5 hours of moderate-intensity physical activity – such as brisk walking, golf, swimming, or mowing the lawn

  • 1.25 to 2.5 hours of vigorous-intensity physical activity – such as jogging, aerobics, fast cycling, soccer, or netball

  • An equivalent combination of moderate and vigorous activities

  • These should also include strength bases exercises which could include body-weight exercises such as squats, lunges, and push-ups, or going to a Pilates class or the gym. It can also include household tasks that include lifting, carrying, or digging.

The value of an exercise plan for women is immense as it can help to prevent, manage and maintain a range of women’s health conditions. In addition to the many physical benefits of exercise and physical activity, research also shows great benefits for mental health conditions such as anxiety and depression. In Australia, as many as one in three females will experience anxiety or depression in their lifetime, and an exercise program for women serves as a powerful and often under-utilised tool both preventing and managing symptoms associated with these conditions.

Thankfully, due to an increase in educational awareness, many of us are becoming increasingly aware of the benefits exercise and physical activity have to prevent cardiovascular, metabolic, and musculoskeletal conditions. Whilst we are all subject to the effects of our body’s aging, women are often faced with additional health hurdles and conditions which can include Endometriosis, PCOS, menopause, Osteoporosis, pregnancy, and postnatal and chronic pelvic pain to name a few.

Let’s take a look at some of the many benefits of an exercise program for women, that’s not to say that exercise does not benefit men too!

  • Reduced inflammation

  • Improved mood state and mental health

  • Great for reproductive health

  • Reduces risk for dementia

  • Reduced risk of Breast Cancer

  • Reduced risk of cardiovascular and metabolic disease

So where do you start? It can often be overwhelming and difficult to know where and how to begin. Talking to your General Practitioner or our exercise physiology Gold Coast team is a great place to start to get the right advice, support, and knowledge about what is best for you and your body. Meantime, to help you take that first step, we are offering a free beginner exercise plan for women that can be undertaken by females of all ages and abilities. We also offer remedial massage which is great complementary service to help alleviate muscle tension and stress and achieve better health and wellness, plus group reformer Pilates classes.

Download our Tailored Exercise Program for Women Below

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