Best Exercises for Women's Overall Health

Introduction

Exercise is crucial for maintaining overall health, especially for women, who experience unique physiological changes throughout their lives. Regular physical activity can help manage weight, improve mood, boost energy, and reduce the risk of chronic diseases. This article will explore some of the best exercises for women's overall health, covering various workouts and their specific benefits.

Cardiovascular Exercises

Substantial evidence has established the value of high levels of physical activity, exercise training (ET), and overall cardiorespiratory fitness in preventing and treating cardiovascular diseases. Cardiovascular exercises, also known as aerobic exercises, are essential for heart health and overall wellness. They increase your heart rate, improve blood circulation, and enhance lung capacity (Lavie, C. J et al., 2015).

Here are some effective cardio exercises for women:

• Running and Jogging

Considerable evidence has established the link between high levels of physical activity (PA) and all-cause and cardiovascular disease (CVD)–specific mortality. Running is a popular form of vigorous PA that has been associated with better overall survival.

Running and jogging are among the most efficient cardiovascular exercises. They help burn calories, improve cardiovascular health, and strengthen leg muscles. Whether you prefer running outdoors or on a treadmill, the benefits are significant. For women, these exercises also help regulate menstrual cycles and alleviate PMS symptoms.

 (Lavie, C. J et al., 2015)

• Cycling

Cycling is a low-impact exercise that is gentle on the joints while providing an excellent cardiovascular workout. It strengthens the lower body muscles, particularly the quadriceps, hamstrings, and calves. Stationary bikes or outdoor cycling are both great options. Women often find cycling a convenient way to stay fit while managing family and work commitments.

One study of heart failure patients found that aerobic exercise (walking or cycling) at 60–70% of heart rate reserve 3–5 times per week for over 3 years led to improved health and overall quality of life. (Pinckard, K., 2019) 

• Swimming

Swimming is a full-body workout that combines cardio and strength training. It’s especially beneficial for women with joint issues, as the water’s buoyancy reduces stress on the joints. Swimming enhances cardiovascular health, builds endurance, and tones muscles. Compared to other exercises, swimming does not put too much pressure on the body, and it can be enjoyed by anyone regardless of his/her gender. Pregnant women find swimming an excellent way to stay active and alleviate pregnancy-related discomforts. Also, it is known to reduce the risk of cardiac diseases. (Lee, B. A., & Oh, D. J. 2015)

Strength Training

Strength training is crucial for building and maintaining muscle mass, which tends to decrease with age. It also boosts metabolism and bone density, reducing the risk of osteoporosis.

Here are some effective strength training exercises for women:

• Weight Lifting

Lifting weights helps build muscle mass and increase strength. Women often worry about "bulking up," but weight lifting helps achieve a lean, toned physique. It’s important to start with lighter weights and gradually increase the load as your strength improves. Focus on compound exercises like squats, deadlifts, and bench presses, which work for multiple muscle groups simultaneously.  Strength and resistance exercises are carried out with loading (lifting weights). This type of exercise is effective for a joint reaction force superior to common daily activity with sensitive muscle strengthening must be determined. These exercises appear extremely site-specific, able to increase muscle mass and BMD only in the stimulated body regions. (Benedetti, M. G et al., 2018)

• Bodyweight Exercises

Bodyweight exercises, such as push-ups, pull-ups, and squats, are great for building strength without the need for equipment. They can be performed anywhere and tailored to suit different fitness levels. For busy women, these exercises are perfect for fitting in quick, effective workouts. Body weight exercises in comparison with traditional exercise can improve sensory-motor function and the quality and quantity of walking in paraplegic spinal cord injured persons. (Raeisi-dehkordi, M et al., 2015)

• Resistance Bands

Resistance bands are versatile tools that provide resistance throughout the entire range of motion, making them effective for strength training. They are portable and can be used to target various muscle groups, such as the glutes, thighs, and arms. Elastic resistance band exercise can increase postural control and body composition in sedentary women. According to research, this training might lower sedentary women’s body fat by increasing muscle mass. (Kocaoğlu, Y., & Erkmen, N. 2021)   

• Pilates

Pilates is a popular form of exercise for women who strive to improve their physical and psychological health. Pilates focuses on core strength, flexibility, and overall body conditioning. It’s particularly beneficial for women as it strengthens the pelvic floor, improves posture, and enhances body awareness. Evidence proves that Pilates improves women's health. There is also emerging evidence to show that Pilates may reduce pain and may improve QOL and lower extremity endurance. (Mazzarino, M et al., 2015)

Flexibility and Balance Exercises

Flexibility and balance exercises are essential for maintaining mobility and preventing injuries. These exercises improve the range of motion, enhance posture, and promote relaxation.

• Stretching

Regular stretching helps maintain flexibility and prevent muscle tightness. It’s important to incorporate both dynamic stretching (before workouts) and static stretching (after workouts) into your routine. Focus on major muscle groups, such as the hamstrings, quadriceps, and shoulders. Women can benefit from stretching routines tailored to alleviate menstrual cramps and lower back pain.

Stretching has been used in many physical activities to increase the range of motion (ROM) around a joint. Stretching also has other acute effects on the neuromuscular system. For instance, significant reductions in maximal voluntary strength, muscle power, or evoked contractile properties have been recorded immediately after a single bout of static stretching, raising interest in other stretching modalities. (Opplert, J., & Babault, N. 2018).

Mind-Body Exercises

Mind-body exercises offer holistic benefits for physical and mental health. These practices promote relaxation, reduce stress, and improve overall well-being.

• Meditation

While not a physical exercise, meditation is an essential part of mind-body practices. It helps reduce stress, improve focus, and enhance mental clarity. Incorporating meditation into your routine can complement physical exercises and promote overall health. During the process of meditation, accumulated stresses are removed, energy is increased, and health is positively affected overall. Women find meditation helpful for managing stress and achieving mental balance. Research has confirmed a myriad of health benefits associated with the practice of meditation. These include stress reduction, decreased anxiety, and decreased depression, reduction in pain (both physical and psychological), improved memory, and increased efficiency. Physiological benefits include reduced blood pressure, heart rate, lactate, cortisol, and epinephrine; decreased metabolism, breathing pattern, oxygen utilization, and carbon dioxide elimination; and increased melatonin, skin resistance, and relative blood flow to the brain. (Sharma, H. 2015).

• Breathwork

Breathwork comprises various practices that encompass regulating the way that one breathes, particularly to promote mental, emotional, and physical health. Women can use breathwork to manage stress and improve overall respiratory health. These techniques have emerged worldwide with complex historical roots from various traditions. Recently, breathwork has been garnering public attention and popularity in the West due to its supposed beneficial effects on health and well-being. (Fincham, G. W., 2023)

Special Considerations for Different Life Stages

Women’s fitness needs can vary significantly depending on their life stage. Here are some considerations for different phases of life:

• Adolescence

During adolescence, it’s important to establish a foundation of healthy exercise habits. Focus on a mix of cardio, strength training, and flexibility exercises. Encourage participation in sports and physical activities that promote teamwork and self-confidence. Over the past decade, there has been increased interest in the influence of exercise or physical activity (PA), particularly aerobic activity, on CF in both elderly and school-aged populations. In school-aged children, there is also research on exercise and academic performance (AP). (Li, J. W et al., 2017)

• Pregnancy

Exercise during pregnancy can help maintain fitness, reduce back pain, and improve mood. However, it’s essential to choose low-impact exercises and avoid activities that involve lying on the back after the first trimester. Walking, swimming, and prenatal yoga are excellent options. Regular exercise during pregnancy appears to modestly increase the chance of normal delivery among healthy pregnant women. This applies to women with low to moderate levels of physical activity, but studies are needed to understand better the effect of physical exercise of moderate to vigorous intensity in the different trimesters. (Poyatos‐León, R et al., 2015)

• Postpartum

Postpartum exercise can help women regain strength and energy. Start with gentle exercises like walking and pelvic floor exercises. Gradually incorporate strength training and cardio as the body heals. It’s important to consult with a healthcare provider before starting a postpartum exercise routine. An integrative review also reported that exercise programs significantly reduced short-term postpartum fatigue in women. (Liu, N et al., 2020)

• Menopause

During menopause, women may experience changes in metabolism, bone density, and muscle mass. Strength training and weight-bearing exercises are crucial for maintaining bone health. Incorporate cardio and flexibility exercises to manage weight and improve overall well-being.

Physical activity during the menopause transition and post-menopause offers many benefits such as weight gain prevention, strengthening bones and increasing muscle mass, and reducing the risks of other diseases (cancer, diabetes, heart disease). Exercise intervention programs have been demonstrated to reduce menopause symptoms, including somatic, psychological, and to a lesser extent vasomotor and sexual symptoms. (Stojanovska, L et al., 2014)

Schedule a free discovery call to explore how our program can help you manage menopause and support your mental health. During this call, our experts will discuss your menopause-related concerns, and goals, and how our personalized approach can assist you on your journey toward better mental wellness. Schedule your free consultation today and take charge of your mental health with our specialized program.

Conclusion

Incorporating a variety of exercises into your routine can help improve overall health, boost energy levels, and enhance quality of life. Whether it’s cardiovascular workouts, strength training, flexibility exercises, or mind-body practices, each type of exercise offers unique benefits. Tailoring your exercise routine to your individual needs and life stage can help you achieve and maintain optimal health.

Remember to listen to your body, stay consistent, and enjoy the journey toward a healthier, fitter you. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns.

References 

Lavie, C. J., Arena, R., Swift, D. L., Johannsen, N. M., Sui, X., Lee, D. C., ... & Blair, S. N. (2015). Exercise and the cardiovascular system: clinical science and cardiovascular outcomes. Circulation research, 117(2), 207-219.

Lavie, C. J., Lee, D. C., Sui, X., Arena, R., O'Keefe, J. H., Church, T. S., ... & Blair, S. N. (2015, November). Effects of running on chronic diseases and cardiovascular and all-cause mortality. In Mayo Clinic Proceedings (Vol. 90, No. 11, pp. 1541-1552). Elsevier.

Pinckard, K., Baskin, K. K., & Stanford, K. I. (2019). Effects of exercise to improve cardiovascular health. Frontiers in cardiovascular medicine, 6, 69.

Lee, B. A., & Oh, D. J. (2015). Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. Journal of exercise rehabilitation, 11(5), 266.

Benedetti, M. G., Furlini, G., Zati, A., & Letizia Mauro, G. (2018). The effectiveness of physical exercise on bone density in osteoporotic patients. BioMed research international, 2018(1), 4840531.

Raeisi-dehkordi, M., Sadeghi, H., & Bani-Talebi, E. (2015). The comparison of traditional exercises & Body Weight Supported Training (BWST) exercises on sensory-motor function, quality and quantity of walking in paraplegic spinal cord injured persons. Archives of Rehabilitation, 15(4), 22-31.

Kocaoğlu, Y., & Erkmen, N. (2021). The effect of elastic resistance band training on postural control and body composition in sedentary women. Spor Bilimleri Araştırmaları Dergisi, 6(1), 233-245.

Mazzarino, M., Kerr, D., Wajswelner, H., & Morris, M. E. (2015). Pilates method for women's health: systematic review of randomized controlled trials. Archives of physical medicine and rehabilitation, 96(12), 2231-2242.

Govindaraj, R., Karmani, S., Varambally, S., & Gangadhar, B. N. (2016). Yoga and physical exercise–a review and comparison. International Review of psychiatry, 28(3), 242-253.

Opplert, J., & Babault, N. (2018). Acute effects of dynamic stretching on muscle flexibility and performance: an analysis of the current literature. Sports medicine, 48, 299-325.

Wang, F., Lee, E. K. O., Wu, T., Benson, H., Fricchione, G., Wang, W., & Yeung, A. S. (2014). The effects of tai chi on depression, anxiety, and psychological well-being: a systematic review and meta-analysis. International journal of behavioral medicine, 21, 605-617.

Sharma, H. (2015). Meditation: Process and effects. AYU (An International Quarterly Journal of Research in Ayurveda), 36(3), 233-237.

Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432.

Li, J. W., O’Connor, H., O’Dwyer, N., & Orr, R. (2017). The effect of acute and chronic exercise on cognitive function and academic performance in adolescents: A systematic review. Journal of science and medicine in sport, 20(9), 841-848.

Poyatos‐León, R., García‐Hermoso, A., Sanabria‐Martínez, G., Álvarez‐Bueno, C., Sánchez‐López, M., & Martínez‐Vizcaíno, V. (2015). Effects of exercise during pregnancy on mode of delivery: a meta‐analysis. Acta obstetricia et gynecologica Scandinavica, 94(10), 1039-1047.

Liu, N., Wang, J., Chen, D. D., Sun, W. J., Li, P., & Zhang, W. (2020). Effects of exercise on pregnancy and postpartum fatigue: a systematic review and meta-analysis. European Journal of Obstetrics & Gynecology and Reproductive Biology, 253, 285-295.

Stojanovska, L., Apostolopoulos, V., Polman, R., & Borkoles, E. (2014). To exercise, or, not to exercise, during menopause and beyond. Maturitas, 77(4), 318-323.