We spoke to Dr. Sarada Saranu, Senior Gynecologist, Kamineni Hospitals, Hyderabad who gave us great workout tips on Women’s Day
First published March 8, 2022, 7:44 PM IST
Starting your own fitness routine can be daunting, especially if you’re doing it alone and don’t know what to do. Luckily, there are plenty of great workouts for women that can help you achieve your goals, whatever they may be! Whether you’re looking to lose weight or just want to tone up, these workout ideas are sure to meet your needs, so you can get started today!
The best workout for women of all ages is walking. It’s easy and can be done anywhere by allocating time from 30 min to 1 hour or 10,000 steps per day. Start slow and gradually increase the speed reaching about 5 km/h. if you start brisk walking, the first time itself causes pain in the legs and you will completely give up. Walking is inexpensive. You can do this while doing housework and reading as well.
A study published in Diabetes found that women who walk for exercise at least three times a week have a lower risk of developing type 2 diabetes. Walking isn’t just a great form of exercise ; it also increases your stamina and strengthens your heart muscle. When you exercise regularly, your body becomes more sensitive to insulin (the hormone responsible for removing sugar from the bloodstream), reducing your risk of developing type 2 diabetes.
Additionally, regular physical activity helps maintain healthy cholesterol levels and may help reduce your risk of cardiovascular disease by strengthening your heart and lowering high blood pressure. These benefits make walking an especially beneficial option for women with type 2 diabetes.
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The Diabetes Foundation suggests trying five spaced 15-minute walks each day to start a regular routine. If you’re already active but want to walk longer, try adding two one-minute bursts during your favorite TV show or while listening to music. This will give you more incentive to stick to your plan. For those new to exercise or worried about knee pain when walking, opt for exercises such as running or cycling instead.
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Then the best exercise is yoga. Yoga and Pilates are great workout activities, especially for women. These workouts can help you reduce stress, tone your body, and improve your flexibility. Yoga can even reduce menopausal symptoms like hot flashes and night sweats. And if you’re a woman struggling with polycystic ovary syndrome (PCOS), a set of symptoms that includes excessive facial hair and cysts on your ovaries, practicing yoga or Pilates can help alleviate some of these issues by improving circulation in your body.
Last updated March 8, 2022, 7:55 PM IST