Benefit of Physical Activity and Fitness for Woman

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Why Women Should Do Physical Activity

Regular physical activity is important for good physical and mental health. It will improve your overall fitness and health, maintain a healthy weight, reduce your risk for many chronic diseases and promote good mental health.
Doing at least 30 minutes of moderate-intensity physical activity on most, preferably all, days is required for good health. This is the same for women and men.

Women who do exercise regularly say they do so to:
improve their physical fitness
have some time just ‘for them’.
have fun
manage their weight

Benefits of Physical Activity for Women

Regular physical activity can improve womens’ health and help prevent many of the diseases and conditions that are major causes of death and disability for women around the world. Here are several benefits of physical fitness for women:

Improves your skin.

Glowing skin are include the list of  physical fitness benefits. Exercise enhances the blood flow to your skin. Fitness improves acne by controlling the production of acne-inducing testosterone hormones like DHT and DHEA. Plus, sweating can unclog pores and help clear up your breakouts—ultimately detoxifying the skin of oils and dirt.

Prevents muscle loss.
As we get older, not only do our bodies build muscle less efficiently, but the muscle we already have breaks down more quickly. This makes regular exercise an integral part of healthy aging. Exercise not only helps us maintain our muscle mass, it can increase it. This ultimately keeps our metabolism high, gives us strength and endurance to complete tasks of everyday life, and helps prevent falls, which can be a life-changing experience for older adults.

Reduces dementia risk.
Staying active can boost mind function and energy, decreasing the risk of dementia. Physical activity improve cognitive function in healthy elderly persons, and potentially reduce the risk of developing cognitive impairment, Dance classes particularly, which require learning skills like memory and concentration, are especially helpful for individuals with an increased risk of Alzheimer’s disease.

Reduces cancer risk.
The risk of lung, colon and breast cancers can be greatly reduced in regularly active people. Exercise is an important step to preventing breast cancer because higher levels of estrogen, increase your risk. Women who exercise heavily are, in general, older at the time of their first period, and tend to have irregular periods and a shortened estrogen-producing phase. Postmenopausal women who are physically active have also been shown to have lower levels of estrogen.

Decreases your osteoporosis risk.
Fitness, especially load-bearing exercise, is important for bone health. Fitness or Exercise can be one of the most important things you can do to prevent osteoporosis, protect yourself from falls and help maintain bone mass, strengthening exercises like weight-lifting, jogging, hiking, stair climbing, step aerobics, dancing and racquet sports are best.

Improves your sex life.
20 minutes of regular exercise a day can improve sexual response in women. Not only does working out leave you feeling energized, but it can also make you feel more desirable. Since exercise can improve health, vitality, appearance and self-esteem, it does indeed tend to increase interest in—and capacity for—sexual activity. Just make sure your partner is on the exercise bandwagon as well! Working out with your partner, it’s not only will allow you to spend time together, but it will trigger adrenaline and other feel-good hormones to get you in the mood.

Improves digestion.
Fitness or Exercise helps the intestinal muscles break down food and move it through your system correctly by strengthening the abdominal muscles and minimizing sluggishness. Even short, intermittent walking throughout the day can help keep things regular.

Enhances mental performance and work productivity.
Exercise is important for improving overall quality of life, especially when it comes to work. Not only does exercise improve self-confidence in the workplace, which helps you take on leadership roles and perform better, but it also increases overall productivity and focus. Lot of employees surveyed reported an increased ability to manage their time and produce more, as well as an overall improved mental and interpersonal performance when they worked out in the middle of the day.

Reduces stress, depression and anxiety.
Regular activity boosts your mood, but it does much more than that. Once you get motivated, exercise can make a big difference. Working out can definitely help you relax and make you feel better, keeping anxiety and depression from coming back.” How? When you exercise, neurotransmitters and endorphins that ease depression are released. Plus, you raise your body temperature, which has been shown to calm nerves.

Exercise keeps weight in check.
Although men and women both tend to gain weight as they age, women have special challenges. Younger women may find that the weight gain of pregnancy can linger long past delivery. Then, as middle-aged women lose estrogen in menopause, the body redistributes fat cells to the belly, which can frustrate weight loss. And because muscle burns more calories than fat, women can struggle with maintaining or losing weight as their muscle mass declines with age.

Physical activity can counter these factors by helping women maintain and build lean muscle mass that makes them look and feel slimmer. Exercise also burns excess calories that would otherwise accumulate as fat. In one 20-year study of 3,500 men and women conducted by researchers at Northwestern University, all participants gained weight as they aged, but those who exercised gained substantially less weight. Women, especially, benefitted, gaining 13 pounds less, on average, than inactive women.

Physical activity improves sleep.
Women have more difficulty falling and staying asleep compared to men and experience more daytime sleepiness. This tendency can grow even more disruptive due to new motherhood, monthly hormonal changes and perimenopausal symptoms like night sweats.
Physical activity has an excellent track record of improving sleep. In one study of 2,600 participants, published in the Journal of Mental Health and Physical Activity, participants who incorporated 150 minutes of moderate to vigorous activity into their week reported a 65 percent improvement in sleep quality. They said they also felt less sleepy during the day.

Even with all these benefits in mind, women may find it difficult to find time or energy to exercise regularly. The motivation must start with looking in the mirror and telling yourself,  Now is the time to do something.
It takes personal commitment and readiness. Yet you don’t need to start exercising in a self-punishing way. Just get out there and do something active. Find a friend or a trainer who motivates you to get up and get moving. And remember, it’s not about instant results but long-term change that will bring you better health and self-esteem for a lifetime.

It is never too late to take up exercise
Don’t think you’ve left it too late to start. Older people can achieve significant health benefits after just 2 to 3 months of regular exercise. As an added bonus, if you start being regularly active, your body will continue to benefit from physical activity well into your 80s.

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