Navigating advice on exercise for women can often feel daunting due to the multitude of recommendations available. However, understanding the essential types of exercise can help in tailoring a fitness routine that meets individual needs throughout different life stages.
Two experts, Mandy Hagstrom, an exercise scientist focused on women’s health, and Dr. Pav Nanayakkara from Jean Hailes for Women’s Health, provide insights into the key types of exercises women should consider. They categorize exercise into two main types: aerobic and resistance training. Within these categories, Dr. Nanayakkara elaborates on four specific types:
- Zone 2 Training: Low-intensity cardio exercises such as brisk walking or cycling.
- Resistance Training: Activities like weightlifting or using resistance bands to build strength.
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest.
- Dynamic Stability Exercises: These include pilates, yoga, and balance training.
Both experts emphasize that exercise is crucial at all life stages, serving as a preventative tool against various health risks, particularly for women. As they age, changing hormonal profiles can increase susceptibility to conditions like osteoporosis and cardiovascular diseases, making a balanced approach to exercise even more important.
For younger women in their twenties and thirties, prioritising strength and resistance exercises lays the foundation for strong bone and muscle health. HIIT is also recommended to boost metabolism and fitness levels. The general guidelines suggest incorporating a mix of moderate and vigorous exercises weekly, alongside strength training sessions twice a week.
As women reach middle age and beyond, Dr. Nanayakkara stresses the significance of maintaining strength exercises to counteract bone density loss, particularly after menopause. Zone 2 training remains critical due to its supportive role in heart health and metabolism, while dynamic exercises become essential for maintaining balance and mobility.
Older women might still include HIIT but should approach it with moderation to avoid strain. Balance exercises such as yoga can provide substantial benefits, helping to improve overall stability and reduce the risk of falls.
Ultimately, the experts agree that personal preference plays a vital role in exercise adherence. Women should choose activities they enjoy, rather than feeling pressured to conform to exercise trends. Experimenting with various types of exercise can help individuals find what works best for them, ensuring they stay active and engaged throughout their lives.
This overview highlights the importance of listening to one’s body and adapting exercise routines accordingly, reflecting the individual nature of fitness journeys. For tailored advice, it is always best to consult a qualified medical practitioner familiar with personal health histories.