In today's world, women participate and compete in more and more sports and physical activities, giving them the chance to discover a sense of well-being and achievement that was often denied to older generations.
Although everyone needs exercise, women stand to gain even more health benefits than men.
Women, particularly Asian and Caucasian women are more prone to osteoporosis (thinning of bones due to calcium loss). Exercise helps to prevent this condition by strengthening the bones. Weight training helps to retain calcium in the bones by putting the optimum amount of stress on them and achieving super compensation.
Some women find that exercise helps to relieve the symptoms of PMS (Pre-Menstrual Syndrome), and even period pains.
Optimum and safe exercise practices during pregnancy can minimise back pain and labour pain. Also the fact that a woman has been working on her fitness, makes her conscious and aware of how to pursue and sustain her fitness journey. This after childbirth also helps her to remain positive and strong.
Menstruation and Exercise
While we can never over-emphasize the value of exercises and the fact that the human body has an amazing ability to adapt itself to the work and demand that it is put through, extreme exercise with no rest and eating disorders like anaeroxia nervosa may delay the start of menstrual periods or upset their regularity in young girls.
A very low body weight along with physical and psychological pressures of training may block the production of the hormone oestrogen that is needed for menstruation to occur each month.
Usually, the menstrual periods start or return to normal once training intensity is eased or the participant gains weight. In the long run, the disruption seems to have little effect upon fertility.
Menarche is the beginning of the periods in a young girl. It occurs between 10 to 15 years of age. Children and young people need plenty of exercises to stay happy and healthy and also to develop concentration, memory, analysis, co-ordination and balance.
A Fit Pregnancy
Women who are fit, before their baby's conception and remain so during pregnancy, have an easier labour and regain their shape rapidly after giving birth to the baby than the women who are not fit. This is a general rule, but may not strictly and necessarily apply to every mother.
Moderate and safe exercises help to avoid putting on unnecessary weight. They help to improve blood circulation- reducing the risk of thrombosis, varicose veins and swollen ankles.
They help to strengthen muscles- supporting the back in its new posture (with the extra weight of the foetus and change of balance).
Moderate exercise also helps to improve cardiovascular efficiency - giving more oxygen to the baby and improving your stamina. It also helps to relax and deal with stress.
The best antenatal exercises are those that strengthen and keep flexible - the muscles in the back, abdomen, shoulders and pelvis since these muscles will take extra strain. Swimming and water exercises, especially in warm water, but not making it too strenuous is excellent.
These days, some hospitals conduct antenatal exercise sessions that include breathing, posture, and strengthening and relaxation exercises.
Although, it is highly recommend that women must do mild, to moderate exercises during pregnancy, but she must also listen to her body and ensure that she avoids any activity that is extremely strenuous or vigorous.
Sports like squash, horse riding, high impact aerobics, running or activities like cycling or riding a motorcycle that have the risk of falling must be completely avoided.
Any exercise, in which you have to lie on the floor and lift your legs, can deprive the foetus of blood. This must be completely avoided. Also hormonal changes make it easier to stretch, but you may tend to overdo it. So one needs to be extremely careful.
You must drink plenty of water and keep your pulse rate below 140 beats a minute, during exercise. Stop immediately if you have any pain or loss of blood. Every woman undergoes so many changes in her life. While it is a beautiful experience to become a mother, it requires care and planning, by taking care of her lifestyle, diet, exercise, sleep and also peace and happiness to relish the joy and beauty of being a woman. To live this blessing to the fullest, she must take care of herself.
About The Author
Rita Jairath is an entrepreneur and one of the pioneering athletes in women's bodybuilding in India, she won the pro-card from the International Federation of Bodybuilding. she ..
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