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