Healthy Mood Lifestyle  Mood & Exercise

Women Who Exercise Gain Valuable Health Benefits

DID YOU KNOW?

• More than 60 percent of U.S. women do not engage in the recommended amount of physical activity.
• More than 25 percent of U.S. women are not active at all.
• Physical inactivity is more common among women than men.
• Social support from family and friends has been consistently and positively related to regular physical activity.

The stark fact is... physical inactivity is more common among women than men. But there is solid evidence that regular exercise delivers a wide range of pay offs.

Physical activity need not be strenuous to achieve health benefits. Women of all ages gain positive results from a moderate amount of physical activity, preferably daily. The same moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as 30 minutes of brisk walking) as in shorter sessions of more strenuous activities (such as 15-20 minutes of jogging). Additional health benefits can be gained through greater amounts of physical activity. Women who can maintain a regular routine of physical activity that is of longer duration or of greater intensity are likely to derive greater benefit. However, previously sedentary women who begin physical activity programs should start with short intervals (5-10 minutes) of physical activity and gradually build up to the desired level of activity.

Precautions for a healthy start: To avoid soreness and injury, individuals contemplating an increase in physical activity should start out slowly and gradually build up to the desired amount to give the body time to adjust. People with chronic health problems, such as heart disease, diabetes or obesity, or who are at high risk for these problems should first consult a physician before beginning a new program of physical activity. Also, men over age 40 and women over age 50 who plan to begin a new vigorous physical activity program should consult a physician first to be sure they do not have heart disease or other health problems.

What are the benefits of regular physical activity?

• Helps counter anxiety and depression and fosters improvements in mood and feelings of well-being
• Gives you more energy
• Tones your muscles and helps maintain healthy bones, muscles and joints
• Burns off calories to help lose extra pounds or helps you stay at your desirable weight, build lean muscle and reduce body fat
• Helps control your appetite
• Helps in coping with stress
• Improves your self-image
• Increases resistance to fatigue
• Helps you to relax and feel less tense, and improves the ability to fall asleep quickly and sleep well
• Provides an easy way to share an activity with friends or family and an opportunity to meet new friends
• Helps you to be more productive at work
• Builds stamina for other physical activities
• Helps your heart and lungs work more efficiently
• Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer and diabetes
• May enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause
• Can help reduce blood pressure in some women with hypertension

Source: Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion