Fitness Exercise for Women

The important roles of modern women in family and society have put them under all kinds of pressure. To fulfil their roles, they must be physically strong and healthy. A healthy lifestyle includes regular exercise, a balanced diet, a balanced work and rest pattern, as well as getting rid of unhealthy habits (e.g. smoking and heavy drinking).

Studies show that it is not necessary for exercise to be strenuous as exercises of moderate intensity (which cause mild sweating and slightly higher breathing and heart rates) are enough to bring benefits to our health. You may choose your favourite exercise depending on your physical condition. The best way is to build exercise into your daily life and make it a habit.  Children and youngsters are recommended to do at least 60 minutes of moderate-to-vigorous-intensity physical activity, mostly aerobic, daily while adults are recommended to do at least 150-300 minutes of moderate-to-vigorous aerobic physical activity, or at least 75-150 minutes of vigorous-intensity aerobic physical activity throughout the week. Getting into the habit of doing regular exercise has the following health benefits:

• Reducing the risk of developing cardiovascular disease, hypertension, stroke and diabetes mellitus as well as preventing some types of cancer (e.g. colorectal cancer) 
• Improving your cardiopulmonary functions and blood circulation
• Burning calories to help you maintain a healthy body weight
• Strengthening your muscles and reducing the risk of osteoporosis
• Enhancing the mobility and flexibility of joints to lower the risk of injuries and falls
• Relieving stress, boosting confidence and improving mental health
• Acting as a good role model for your children by guiding them to do exercise, which in turn helps strengthen family relationship

It is necessary to do sufficient warm-up and cool-down exercises before and after exercises in order to prevent injuries. If feeling unwell during exercise, stop immediately and consult medical professionals. Chronic patients and those who do not have the habit of doing exercises should consult their doctors first to work out a safe exercise programme.

Source: Leisure and Cultural Services Department