Women’s Exercise And Wellness – When it comes to the female body, there are many physiological differences in health, body composition and even how we experience exercise and pain. It’s time to explain how women’s fitness is a unique ball game. Knowing your body better will help you feel even more confident about your health!
Although it sounds simple in name, what is women’s fitness and health really? Tip: It’s about more than reproductive health, hormones, and PMS (although that’s an important part of women’s wellness!). Important topics in women’s fitness and health include diet and exercise best suited to a woman’s unique makeup, specific issues (such as bladder health and bone density) and symptoms of women’s bodies, as well as mental and emotional health as it relates to women’s lives. the experiences
Women’s Exercise And Wellness
As women, we face some unique health challenges that make our bodies different from men’s bodies (note: this refers to biological sex data and corresponding physiological states).
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Women may have different experiences with oral health than men. A 2001 research article stated that women’s hormones affect oral health and that “a woman’s body and oral health are a two-way street.”
Why is the physical condition of women different from that of men? Because the body composition of men and women is different; men tend to have more lean muscle mass, while women tend to have more fat (which can also affect metabolism and the risk of metabolic diseases). The best exercises for women will be different for different body types!
Iron deficiency anemia affects women more often than men, and can cause significant fatigue (among other symptoms). Autoimmune diseases affect women at a ratio of 2:1 compared to men.
Lara Briden, North Dakota, a naturopathic physician with over twenty years of experience in women’s health (and author of The Intermittent Repair Manual and The Hormone Repair Manual), tells FitOn:
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Don’t limit yourself: “Young women should be careful when following a low-carb or keto diet, as low-carb eating can cause amenorrhea in some women, especially women under 30 who haven’t reached the maturity of their menstrual cycle.”
In addition to promoting a healthy relationship with food, extreme diets can have the opposite effect; that is, it can cause weight maintenance! So ladies, it’s time to ditch the diet mindset. Instead of considering foods as “good” or “bad” or focusing on calories, try focusing on what you put into them. Think of food as fuel and nutrition!
Go outside “Nature walks or green exercise support the parasympathetic part of the nervous system, which promotes sleep, healthy digestion and emotional resilience.” And it doesn’t have to be long – we know you’re busy! According to research, all the benefits can be achieved after 10 minutes a day in nature.
Measure your workouts. “Estrogen is anabolic, meaning it helps build muscle. That’s why it’s easier for women to build muscle in the first half of their menstrual cycle when estrogen is high (and harder to build muscle in menopause when estrogen is lower). So consider your training schedule accordingly.” Learn how to exercise according to your period here!
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Work the muscles. “Muscle is a beneficial endocrine organ, which is why strength training has been found to improve radiance, cognitive function and brain health during menopause.”
The good news: Any exercise is good exercise. And there’s no such thing as a “girl workout” (a solid Pilates workout will warm up your abs regardless of your gender identity or biological makeup) – so whatever’s exciting will be great for your body, mind and future!
Regardless of sex, gender, age, body type, or whether you prefer Tabata to ballet, exercise benefits our health.
Whether your goal is to sleep better, improve your metabolism, build more muscle, or increase your stamina, exercise will help.
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You know that complete relaxation and euphoria you feel after a solid workout? It’s not all in your head! From reducing stress to improving your mood, physical activity has a huge impact on your mental health. Research has shown that exercise directly improves mental, emotional and psychological well-being. This can reduce anxiety and stress, improve self-esteem and confidence, and even improve cognitive function. Whether it’s yoga to clear your mind or dance to boost your mood, the benefits are immense.
Bone density is a concern for women (especially those over 65), as osteoporosis is almost five times more common in women. Exercise can help keep your bones and joints strong, keeping you mobile and active no matter your age.
And speaking of bone density, we need to clarify something: the myth that “lifting weights makes women bulky” is a myth that we must completely disprove. You simply won’t gain mass if you don’t have a plan to do so – our hormones are not set up to allow our bodies to develop the large muscles seen in some men (this is due to high testosterone levels).
It’s probably no surprise that a healthy, nutritious diet benefits every body, including a woman’s body. However, it’s important to remember that everyone’s body is different – your diet may require different types of food than your mother, sister, cousin or best friend. Each of us has a completely unique make-up; That said, there are some healthy eating tips that are (almost) universal when it comes to women’s fitness and health.
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Add as many healthy, unprocessed foods to your diet as possible. You don’t have to take anything away as much as you want to add good things.
If you’re wondering which foods are best for you and your goals, talk to your doctor and/or dietitian.
75% of Americans suffer from chronic dehydration – don’t let it happen! It might not seem like a big deal, but not drinking enough water can lead to fatigue, irritability, constipation, and other health problems. It can even lead to weight gain and impaired fitness results! So be one less dehydrated woman by carrying a refillable water bottle throughout the day. Need a flavor boost? Try adding freshly squeezed lemon to your water and consider adding hydrating foods such as melons, oranges, berries, cucumbers and soups to your diet.
Give protein early. “Eating protein at 10 a.m. sends beneficial signals to the ‘clock genes’ that regulate insulin and metabolism,” says Dr. Briden. “So a protein breakfast can help regulate circadian rhythms and promote weight loss.”
Fitness, Stretching And Body Of Black Woman In A Studio With Workout, Exercise Or Wellness Smile On Blue Mock Up For Stomach Goal Achievement. Young S Stock Photo
Make sure you get calcium, iron and folic acid. They will help to fight the aforementioned tendency to anemia and bone density problems. Some foods high in calcium include broccoli, dark leafy greens, and yogurt. Red meat, legumes and spinach are excellent sources of iron. To add more folate-rich foods to your diet, consider trying avocados, eggs, and legumes.
When it comes to supporting women’s health and wellness, it’s essential to have a solid foundation in mental health and sleep management (the two go hand in hand!), so that the rest of your health can follow. This is the foundation you’ll build the rest of the house on – make sure it’s not quicksand!
Therapy is like the gym: it’s there when you feel good and want to shape up your ass. Start therapy when you feel happy and you will strengthen your tools for a crisis.
70 million (or more) Americans suffer from chronic sleep deprivation. Put your ass to bed! After all, sleep is beneficial for almost everything. From supporting your weight loss goals and curbing sugar cravings to regulating your mood and increasing your performance, you can’t sleep.
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Need some advice? Try these sleep tips and consider the FitOn meditation before bed to calm your mind and body.
Whether it’s a warm shower (see below), journaling, hot tea or a good book, let your brain relax for a while and then sleep.
“A warm bath or shower an hour or two before bed helps you fall asleep and sleep soundly,” says Dr. Briden. “It temporarily raises your body temperature and then lets it drop again, which promotes sleep. Research shows that an evening bath can help normalize your circadian rhythm and improve your mood.
Listen, you don’t need a product to take control of your health…but sometimes it’s fun. Sometimes buying that new shiny or tangible item can make you more excited about a healthy lifestyle (include: cool exercise equipment, cute electronic toothbrushes, anything that makes your woman happy to exercise).
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Created by women for women. Here are some of our favorite women’s fitness and wellness products created by strong women just like you!
With FitOn accessories you can re-imagine your workouts with accessories designed with high quality, luxury and functionality! Upgrade your workout with Get Your FitOn mats, resistance bands and more
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