Female hormones and health risks make exercise especially worthwhile. Learn four reasons to move today, no matter your age.
When it comes to looking and feeling good during life's seasons, the closest thing to a one-size-fits-all solution may be the most obvious: exercise.
When we think of health care, we often focus on doctor visits, preventive care, lab tests, and immunizations. But other factors are under our personal control, such as improving our diet, reducing stress, and adding fun to our lives,” says Jordan Horowitz, MD, a gynecologist at Sutter Pacific Medical Corporation and clinical professor at the University of California, San Francisco, School of Medicine. It is one of those factors that can be controlled and are very effective in improving health."
According to the American Academy of Family Physicians, regular exercise provides a wide range of health benefits, including lowering blood pressure, lowering cholesterol and cardiovascular disease, preventing diabetes, improving mood and cognitive function, and reducing mortality. For women, these benefits are magnified thanks to its own mix of hormones and health risks.
“Many of the health problems that women face can be greatly improved through regular exercise. It is one of the best preventative options available and should be encouraged in childhood and throughout life,” says Dr. Horowitz.
Of course, exercises require a fair amount of effort, time and self-discipline. Why do you care? Here are four ways exercise is particularly beneficial for women, regardless of their age:
Exercise helps counteract the mood swings caused by hormones
From the first menstrual cycle to menopause, women live with changing levels of estrogen and progesterone that affect fertility patterns, as well as brain chemistry and mood. When estrogen levels drop, such as before and during a woman's menstrual cycle or before menopause, women lose a natural source of the brain's "feel-good" chemical called serotonin. This makes them more susceptible to mood swings, depression, and episodes of anxiety, such as symptoms found in premenstrual syndrome or postpartum depression.
Exercise counteracts these hormone-driven mood swings by releasing endorphins, another mood regulator. Sometimes called the "runner's euphoric," endorphins are the feeling of happiness and relaxation after a workout.
"It's our bodies' way of replacing one natural chemical with a depleted one," says Dr. Horowitz. "For some women, this may reduce or eliminate the need for serotonin-boosting medications known as antidepressants."
Even after menopause, when estrogen levels are permanently low, exercise can improve mood. A study of 60 women with postmenopausal anxiety and depression found that the group of participants who exercised showed an 18-22% improvement in symptoms, while women who did not exercise showed no improvement.
Exercise Prevents Bone Loss and Osteoporosis
Women are more likely than men to develop osteoporosis, associated bone fractures, and lose height as they age. According to the National Osteoporosis Foundation, eight out of 10 Americans with osteoporosis are women, and half of women over 50 with osteoporosis will fracture a bone. This is largely because women have thinner bones than men and lose bone strength more quickly as they age due to the loss of estrogen. A hip fracture, caused by osteoporosis, can cause immobility and premature death.
One of the best ways to build strong bones is to exercise, preferably starting in your younger years. "During adolescence and young adulthood, women have the most bone mass that can protect them from osteoporosis later in life," says Dr. Horowitz.
Weight-bearing exercises and muscle-strengthening in particular promote bone health, regardless of age. Tennis, hiking, aerobics or jogging builds and keeps strong bones. Lifting weights, using exercise belts, or just standing on your toes develops strength, balance, and flexibility that can prevent
Exercising Keeps Weight Under Control
Although men and women tend to gain weight as they age, women face special challenges. Younger women may find that the weight gain during pregnancy can persist long after giving birth. Then, when middle-aged women lose estrogen at menopause, the body redistributes fat cells toward the abdomen, which can thwart weight loss. Because muscle burns more calories than fat, women may find it difficult to maintain or lose weight because their muscle mass decreases with age.
Exercise can counter these factors by helping women maintain and build lean muscle mass, making them look and feel thinner. Exercise also burns extra calories that can be stored as fat. In a 20-year study of 3,500 men and women conducted by researchers at Northwestern University, all participants gained weight as they got older, but those who exercised gained significantly less weight. Women especially benefited, gaining an average of 13 pounds less than the inactive women.
Exercise Improves Sleep
A national survey of 1,506 adults across the country, conducted in 2005, found that women find it more difficult to fall asleep and stay asleep than men and experience daytime sleepiness. This trend can be made even more harmful by new motherhood, monthly hormonal changes, and premenopausal symptoms like night sweats.
Fortunately, exercise has a proven track record of improving sleep. In a 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 of these benefits in mind, women may find it difficult to find the time or energy to exercise regularly. Dr. Horowitz says motivation should start by looking in the mirror and saying to yourself, "Now is the time to do something."
“It takes personal commitment and preparation. However, you don't need to start exercising in a self-defeating way. Just get out there and do something active. Find a friend or coach who motivates you to get up and move around,” he says. "And remember, these are not immediate results, but rather long-term changes that will give you better health and self-esteem for life."
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