| Unlike men, women have unique life reasons that can | | | | individual is different. This means that walking up the |
| interfere with exercise. These include the birth of a | | | | stairs may be easy for one individual, but strenuous for |
| child, marriage, single parenthood, a new job, divorce, | | | | someone else. The best way to recognize how hard |
| overworking, job stress and returning to school. Time is | | | | you're working is to be aware of your breathing |
| a big consideration. After a day of work and childcare, | | | | pattern, heart rate and exertion levels. |
| most women prefer to spend their leisure time in | | | | Moderate-intensity activity is going to make you |
| socializing with family and friends, reading and watching | | | | breathe harder than light activity, make your heart beat |
| television, rather than rushing to the treadmill. Although | | | | faster and likely make you sweat a little. |
| some of the above-mentioned factors are applicable | | | | Understand the meaning of moderate. |
| to men, my experience has shown that women tend | | | | There is a simple way to understand what's moderate |
| to have a harder time to manage exercise on a | | | | for you. Light exercise does not result in any noticeable |
| regular basis. | | | | effort. Reading the newspaper is a good example. |
| The benefits of exercise are significant, especially for | | | | Light exercise results in noticeable exertion and normal |
| women. Regular exercise lowers estrogen levels, | | | | to slightly increased breathing. Walking a dog can be |
| reduces body fat, and produces a healthier body mass | | | | considered light exercise for many individuals. |
| index (BMI). All these factors significantly reduce the | | | | Moderate exercise is slightly vigorous. Gardening, for |
| risk of breast cancer. Also, women who perceive | | | | example, may be associated with deeper breathing to |
| themselves as having more energy, fewer emotional | | | | panting and sweating. Finally, hard exercise involves |
| problems, less pain, fewer social problems and lesser | | | | vigorous exertion, gasping and heavy sweating. Think |
| feelings of nervousness and depression are more likely | | | | of that aerobics class that's hard to get through! |
| to start exercising. There is a unique exercise and diet | | | | Frequency is important! |
| method for women that I have developed on my own, | | | | 3-4 days a week of moderate exercise for 30-45 |
| and it has helped thousands of clients get results. You | | | | minutes each time. Researchers have found that 30 |
| can view my clients in action with exercise videos and | | | | minutes of moderate-intensity physical activity on most |
| download full color exercise routines, diet plans and | | | | days of the week can reduce the risk of developing |
| ebooks by registering on my websites mentioned at | | | | heart disease, diabetes, high blood pressure, stroke, |
| the end of this article. When starting an exercise | | | | and colon cancer. It lessens feelings of depression and |
| program, it is important to remember a few basic | | | | anxiety, helps build bones and muscles, keeps joints |
| principles: | | | | functioning well, and in older women minimizes the risk |
| Get descriptions of exercises, with pictures. | | | | of falling. |
| Ideally, you want a routine you can print out, take to | | | | Making the time if it isn't there! |
| the gym or use at home. It should include a start and | | | | You don't have to fit your exercise all into one session |
| end picture of exercises, with a description of | | | | or limit yourself to only one exercise. For example, |
| technique. Such exercise charts are available in health | | | | take a brisk 15-minute walk during your coffee break |
| clubs and can be found on various websites. Always | | | | and another post-dinner. Use a bicycle for 15 to 20 |
| obtain a routine from a reliable source and ask | | | | minutes. It all adds up. You may find that you can |
| questions if you don't understand anything. Perform all | | | | reach an hour a day of moderate-intensity activity |
| exercises in a controlled manner. Never sacrifice | | | | more easily than you thought. |
| control for speed. Breathing is also important. Never | | | | If you have not done much exercise lately, start adding |
| hold your breath while exercising. Remember to inhale | | | | physical activity to your life with some simple tips. Park |
| as you lower a weight or relax and exhale as you | | | | your car further from your destination and walk. Find a |
| raise a weight or exert. In an abdominal crunch, for | | | | group of friends to walk with on weekend mornings. |
| example, you inhale when coming down and exhale | | | | Garden or help in home repairs. Take the stairs instead |
| while raising the head and shoulders off the mat. | | | | of the elevator or escalator. Use hand weights while |
| Don't do too much too soon. | | | | walking. Vacuum while watching television. Every little |
| Don't do too much, and don't do too little either. Every | | | | bit helps! |