Woman's WorldWoman's WorldBy Jean Talbert, M.D.
Prior to 1900, the life of the average American woman involved a fair amount of physical activity. Today, technological advancements make us all more productive but also have contributed to a more sedentary lifestyle. Currently, only 15 percent of Americans participate in regular daily exercise programs since scheduling time for exercise in our otherwise busy lives can be difficult.
At a minimum we can all increase our level of daily activity with simple measures. Take the stairs instead of the elevator. Take a walk during your lunch break. Park at the far end of the lot. Walk the dog. Ride a bike or walk to the convenience store. However, although these activities are helpful, they generally are not enough to achieve all of the benefits of a regular exercise program. Regular exercise improves fitness, strength, flexibility and coordination. It can also help to control weight, strengthen bones and lower the risk of chronic diseases such as diabetes, cardiovascular disease, colon cancer and possibly depression.
A multitude of programs exist to fit any need and budget, but it is up to you to participate. No one can exercise for you.
Exercise programs should be tailored to your goals and health status. Women with cardiovascular disease, muscle, joint or balance problems, or who are pregnant should first consult a physician.
Exercise to lower the risk of cardiovascular disease must be aerobic. The American Heart Association recommends 30 to 60 minutes per day at least three or four times a week for such activities as speed walking, jogging, running, swimming, water aerobics, biking, cross-country skiing and indoor exercise machines. Water-based exercise is ideal during pregnancy and for women with arthritis or other joint conditions.
Many women choose an exercise program to lose weight, but weight loss by exercise alone is discouragingly slow. Approximately 3,500 calories must be expended to lose one pound of fat. This would be the equivalent of three hours of running or seven hours of biking or swimming. But less intensive aerobic exercise (with or without weight training) can still help you to tone muscle and lose inches from the waist, hips and thighs. Aerobic exercise programs combined with diet are the most effective way to lose weight.
Exercise to reduce the risk of osteoporosis and improve bone strength must be weight bearing. This includes impact aerobics, such as jogging and jumping rope; and resistance training, either with free weights or weight-training machines. Swimming and casual walking are not adequate for bone protection although they do have other benefits.
Posture, balance, flexibility and relaxation can be improved by a number of exercise programs that use combinations of breathing and movement. Yoga, Qigong and Tai Chi are beneficial for mind and body and can be practiced by women of any age. Group classes add the benefit of social contact.
A successful exercise program should be designed to meet your goals, be enjoyable and be something you can realistically continue for an extended period. Sessions should be started gradually with adequate warm-up and cool-down periods. Maintain adequate hydration throughout and wear appropriate attire. Activity levels may need to be adjusted due to extremes in the weather, hot or cold. Don’t ignore warning signs of overexertion such as chest pain, difficulty breathing, nausea, dizziness or excessive muscle soreness, or pain.
As with anything, too much exercise can be harmful. Excessive exercise without proper training can increase the risk of musculoskeletal injury. Competitive female athletes can develop menstrual abnormalities that may put them at risk of future infertility and osteoporosis. Changes in the menstrual cycle associated with a rigorous exercise program should be brought to the attention of a health care provider.
An active lifestyle, including regular exercise has many benefits. Almost everyone can and should participate in some kind of exercise tailored to personal goals and health needs.
It should also be fun and safe. Community centers, senior centers, schools and private health clubs offer a wide variety of programs. Information and coaching are also available on line such as the American Heart Association’s Choose-to-Move program for women. This is a free 12-week exercise and healthy diet program that you can access at www.americanheart.org.
(Dr. Talbert is a board certified OB/GYN specialist practicing with Cape Obstetrics, Midwifery & Gynecology in Falmouth and Sandwich, 508-457-0088.)