Women and Exercise

Women face some unique challenges when it comes to their physical and mental health. Aside from the hormonal shifts throughout the different stages in their lives, women today find themselves balancing a career, family, social obligations, as well as their own overall health. It is these obligations to others--primarily family and friends--that tend to override obligations to the self.

That is not to say that women are not motivated to take care of themselves. They are and their motivations change over time. For example, women in mid-life are less motivated to exercise by the need to look good than by the need to improve and/or maintain health. As women age, exercise becomes important for managing weight gain, menopausal brain fog, feelings of depression, and risks of osteoporosis. 

The recommended minimal amount of time a woman should exercise is approximately 150 minutes per week. That is roughly just over 30 minutes a day of moderate exercise. It doesn’t sound like a lot, but lack of time is one of the top barriers to doing what is necessary to exercise and partake in self care. 

It is very easy to get through the tasks and obligations for the day, only to realize you have not gotten time for yourself.

How can you make sure you make time for self care?

There are several strategies I recommend for clients. Here are a few of my favorite:

1. Focus one just making one small change -- like getting to your workout each day. Just showing up is half the battle, and chances are, once you show up, you are going to do SOMETHING. So, focus less on how tired you might be or how hard the workout might be, and focus solely on the logistics of getting there.

2. Ditch the “all-or-nothing” mindset. Something is better than nothing. As women age and our hormones shift, high intensity workouts that leave you collapsed in a puddle of sweat are counter productive. Instead, moderate cardio mixed with weight training and meditation work are what will help you feel and look better.

3. Choose your vocabulary wisely. This is a big one. How we talk about ourselves affects how we feel and act. Instead, choose words with positive connotations. For example, a tough workout is “intense” versus “uncomfortable” as it carries a more empowering, can-do mindset. Try shifting to the more positive vocabulary for a week and notice how your mood improves in general.

4. Put yourself on the calendar. When your workout time is on the calendar with a reminder, you are more likely to actually exercise. It is even better if you put your workout time in the morning before the day gets busy.

5. Hire a trainer or a health coach. You are less likely to forget if you are paying someone your hard-earned money. Plus, you now have someone who will hold you accountable. Your trainer/coach will not only be expecting you at certain times, he or she will have a plan that the two of you have created to help you reach your health goals.

In summary, exercise is important for a woman’s mental and physical health. However, women are unique and how she exercises changes throughout her lifetime. If you are having difficulty working in your exercise time, try one of the strategies outlined above. 

I have a few complementary consult times still available to help you get started. Click HERE to schedule your slot.

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