International Women's Day is a celebration of the social, economic, cultural, and political achievements of women around the world. It is a day to honor the progress made by women, and to recognize the work that still needs to be done to achieve gender equality.
One aspect of women's lives that is critical to their overall well-being is fitness. Fitness is important for women not only because it helps them maintain a healthy weight, but also because it has a range of physical and mental health benefits.
Fitness & Physical Health Benefits
The physical benefits of fitness for women are numerous. Regular exercise can help:
- Improve heart health.
- Increase bone density.
- Reduce the risk of chronic diseases such as type 2 diabetes and certain types of cancer.
- Maintain a healthy weight.
- Improve your overall physical appearance.
This can be particularly important for women who may face societal pressure to look a certain way. But it's important to remember that fitness is about feeling good and being healthy, not about conforming to a certain standard.
Fitness & Mental Health Benefits
In addition to the physical benefits, fitness also has numerous mental health benefits for women. Exercise has been shown to help:
- Reduce symptoms of depression and anxiety.
- Improve mood.
- Increase overall feelings of well-being.
- Reduce stress.
- Improve sleep.
On this International Women's Day, it's important to recognize the importance of fitness for women's health and well-being.
Women face unique health challenges throughout their lives, from puberty to menopause and beyond. It's important for women to prioritize their physical and mental health, and fitness can be an effective tool for doing so.
In addition, it's important to remember that fitness is not a one-size-fits-all solution. Every woman's body is unique, and what works for one person may not work for another.
It's important to find a type of exercise that feels enjoyable and sustainable, whether that's running, yoga, dancing, or something else entirely.
Best Exercises For Women
Squats
Squats are a great exercise for strengthening the lower body muscles, including the glutes, quads, and hamstrings. They can be performed with just your body weight or with added resistance from weights or resistance bands.
How to do squats:
- Stand with feet shoulder-width apart
- Lower your body as if sitting back into a chair
- Keep your chest up and knees behind toes
- Push through your heels to stand back up
Planks
Planks are a great exercise for strengthening the core muscles, including the abs and lower back. They can also be modified to target the obliques and improve balance and stability.
How to do planks:
- Start in a push-up position
- Keep your body straight from head to heels
- Hold this position for 30 seconds to 1 minute
- Focus on keeping your core tight
Lunges
Lunges are another lower body exercise that can be performed with just your body weight or with added resistance. They target the glutes, quads, and hamstrings. Lunges are also great for improving balance and coordination.
How to do lunges:
- Stand with feet hip-width apart
- Step forward with one leg
- Lower your body until both knees are bent at 90 degrees
- Push back to the starting position and repeat with the other leg
Push-ups
Push-ups are a great exercise for targeting the chest, triceps, and shoulders. They can be modified to make them easier or more challenging, depending on your fitness level.
How to do push-ups:
- Start in a plank position
- Lower your body until your chest nearly touches the floor
- Keep your body straight and core tight
- Push up back to the starting position
Bicycle Crunches
One of the most effective exercises, bicycle crunches work your abs, especially your sides (or obliques). They also work your hip flexors, building your core stability and strength.
How to do bicycle crunches:
- Lie on your back with hands behind your head
- Lift your shoulders off the ground
- Bring your right elbow to your left knee
- Alternate sides in a pedaling motion
Glute Bridges
This exercise targets your quads, glutes and hamstrings effectively. They're also one of the best exercises for lower back pain as they improve core stability.
How to do glute bridges:
- Lie on your back with knees bent, feet flat on the floor
- Lift your hips off the ground
- Squeeze your glutes at the top
- Lower back down and repeat
Dumbbell Rows
Ideal for building back muscle strength, the dumbbell rows help you strengthen your lats and improve your posture. They also help target your biceps, supporting in building a stronger upper body.
How to do dumbbell rows:
- Place one knee and hand on a bench
- Hold a dumbbell in your other hand
- Pull the dumbbell up to your chest
- Lower it back down and repeat
Mountain Climbers
A dynamic exercise, the mountain climbers blend strength training with cardio. They work your arms, legs and core, all the while getting your heart rate up, supporting your cardiovascular health.
How to do mountain climbers:
- Start in a plank position
- Bring one knee towards your chest
- Quickly switch legs, as if running in place
- Keep your core tight throughout the movement
Deadlifts
One of the best compound exercises out there, deadlifts help you build a stronger back, glutes and hamstrings. They're ideal for building full body strength while improving your posture to prevent rhomboid pain or hunching.
How to do deadlifts:
- Stand with feet hip-width apart
- Bend at your hips and knees to lower your body
- Grab a weight or barbell with both hands
- Stand up straight, lifting the weight as you rise
Wall Sits
Another important core exercises, wall sits are categorized as an isometric exercise. They're great for improving your body's natural strength without any weights. They work your quads and you don't need any equipment for them.
How to do wall sits:
- Lean against a wall with your feet shoulder-width apart
- Slide down until your thighs are parallel to the ground
- Keep your back against the wall
- Hold this position for 30 seconds to 1 minute
It's important to only increase your workout's intensity as you progress. Instead of focusing on racking up the weights, make sure your form for every exercise is accurate to ensure complete muscle engagement and activation.
Increase the intensity as you take your fitness to the next level!
Key Takeaway
Fitness is a critical aspect of women's health and well-being and on this International Women's Day, let's celebrate the progress that has been made towards gender equality, and let's continue to work towards a future where every woman has the opportunity to prioritize her physical and mental health.
FAQs
Why is fitness important for women?
Staying fit and active is extremely important for women and their health and wellness. This is because regular exercise:
- Reduces the threat of heart diseases, type 2 diabetes, and certain cancers.
- Improves your bone health, especially because strength training develops bone density, which minimizes the chances of osteoporosis.
- Helps your body release endorphins, allowing you to feel better in general. This also improves your mood and cognitive function, taking away signs of depression and anxiety.
- Aids in weight management, preventing excess weight gain or loss.
- Is a surefire way of maintaining cardiovascular health, especially with aerobic exercises as they strengthen your heart and improve your overall blood circulation.
What are the physical activities for females?
There are several physical activities that women can do and that are good for their health and wellness. These include:
- Resistance training: Strength training such as weightlifting, bodyweight exercises, and resistance band workouts.
- Cardio exercise: Swimming, dancing, running or cycling.
- Flexibility training: Stretching, dynamic movements, Yoga, Pilates, etc.
- High-intensity interval training (HIIT): Jumping jacks, burpees, squat jumps and other such exercises done back-to-back to form one circuit, then repeated after a short break.
- Low-impact activities: Walking, water aerobics, hiking, or light jogging.
What exercise gives you the best female body?
There’s never one specific exercise that is “best” for male or female bodies because every woman’s goal varies. However, to be healthy, active, and fit, you need to incorporate a range of exercises to achieve your desired results. You can break this down according to exercise categories, then set the repetitions and frequency based on your goal. Here are workout categories to choose from:
- Compound strength exercises: Deadlifts, squats, and lunges to not only shape the lower body but also build overall strength.
- Upper body exercises: Push-ups, pull-ups, shoulder presses, rowing, etc. for back, arm, and chest definition.
- Core training: Bicycle crunches, Russian twists, planks, leg raises, flutter kicks to build strong abs.
- Cardio exercises: Cycling, running, hiking, swimming, jumping, or jogging are all great for cardiac health and overall calorie burning, leading to fat loss.
How to shape a female body?
No two women are alike. Every woman has a different body, different fitness goals, and a different fitness level. Most importantly, women also have different body shapes. Your choice of exercises or workout routine should depend on your goal, body type, and physical abilities.
Still, if your goal is to stay in shape, be active, and get toned, you should:
- Include strength training in your routine, focusing on compound exercises to build lean muscle mass.
- Incorporate cardio exercises such as HIIT, aerobics, running, swimming, etc. to burn excess calories and activate fat loss.
- Consume a balanced diet with plenty of proteins and fibers. Don’t overlook carbs and healthy fats as they’re essential for energy and hormonal health.
- Progressively overload the intensity of your workouts by adding more weight, reps, or sets to constantly shock your muscles and level up your athletic abilities.
- Be consistent in your training routine and stick to a healthy, nutritious, and balanced diet.
