Not finding the time for fitness due to household chores and grocery shopping? To ward away hazardous ailments and keep yourself toned, it is important to adhere to a set fitness regime.
Many Indian women, particularly after reaching a certain age, feel that good looks do not matter much. However, the discussion here is not about good looks but of health. A fitness routine is as important for older women as it is for a teenager or a young girl. Regular physical activity will not only help you tackle weight-related issues but will also enable you to prevent conditions associated with weight gain, like rheumatoid arthritis and varicose veins. Still not motivated enough? Here's a list of some important fitness facts for women that will help you to get moving.
Avoid obesity: With the dangerous bulging obesity ratios in India, recent statistics revealed that almost one in six women in the country are overweight and are in dire need to trim for avoiding health hazards associated with obesity. This is due to the increased adoption of sedentary lifestyles and unhealthy eating habits.
30 minutes a day: Your fitness level can be improved by merely adding a few minutes of movement into your daily routine. According to fitness experts; just 30 minute workout for 5 days a week is sufficient to overcome the adverse effects of inactivity and sedentary lifestyle. You can also incorporate minor changes in your daily lifestyle like taking the stairs instead of the lift, parking the car in the last row of the parking lot and walking briskly for a few minutes between your parked car and your office.
The importance of de-stressing: Women are more prone to stress and pressure as compared to men and this, in turn, leads to various health issues. Work on basic relaxation and breathing techniques whenever you can - even while performing your regular chores.
Muscle and joint pain: Be careful not to neglect any kind of muscle tightness or joint pains as everything in your body are interlinked with each other. Overlooking such fitness factors may affect the proper functioning of other body joints and muscles as well. Hence, ensure that you address such issues at the earliest.
Cardio and weight training: The ideal fitness program for women should include exercises that increase their muscle tone and elevate their heart rate. A continuous, repetitive aerobic workout plan that affects all the large muscle groups in their body is the best option, when coupled with adequate strength training to retain and develop bone density.
Consistency: To see any form of measurable changes in your fitness levels, you should continue your workout and fitness program for a minimum of 12-13 weeks.
Health expert consultation: Adding small amounts of physical activity to one's daily routine is sufficient to improve daily function in women suffering from heart ailments or arthritic conditions. However, it is advisable to consult a doctor before embarking any exercise program. This is particularly important if you have been physically inactive for a long period, if you are pregnant or if you have health problems. Frequently monitor your body weight to ensure that you do not cross the limit for your height and age. Also, have a monthly health-check done and refer to your doctor or physician in case of any major deviations.
(Sources: IDPH, Organisation for Economic Co-operation and Development)