8 best exercises for women

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01/10List of best exercises for women

With weight gain and obesity on rise, indulgence in physical activities like exercising seems to be the only way to stop severe complications from happening. Women, especially those who have a 8-9 hours-job, have started feeling the impacts of the tremendous change in their lifestyle due to COVID-19 lockdown. One of the major lifestyle changes is reduced physical activity.

The new culture of working in bedrooms and living rooms though looks comfortable to many job holders, is actually creating an invisible impact on their health.

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When a body lessens its physical movements, complications and diseases which are always round the corner lurking at a healthy body, get within without giving any warning. It is only when they get severe and trigger risky complications, one realises what havoc sitting idle has wreaked on their health.

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02/10Why is exercise essential for women?

The most important benefit exercise has on women is maintaining body weight. Women are prone to putting on weight easily and only ample exercises can help them get rid of it. Post 40 women are more likely to develop health issues if physical activity is reduced. Keeping the body active is a great way to prolong the occurrences of health issues like heart problems, diabetes, arthritis, etc.

Here are 8 best exercises for a woman:

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03/10Walking

The benefits of walking goes without saying. As per Arthritis Foundation, walking helps in improving blood circulation, restricts loss of bone mass, aids loss of weight, strengthens muscles, improves sleep, supports joints, improves lung capacity, slows down mental decline, and lowers Alzheimer's risk. One study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40%. According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h). Also walking requires no accessories or equipment.

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04/10Jogging

Once you are comfortable with walking for 30 minutes, you can upgrade your walk to simple jogging. Jogging is way more effective than walking as it helps in burning harmful visceral fat, or the belly fat. Again, much like walking you don't need any equipment to jog. A good pair of shoes will be enough to begin with.

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05/10Cycling

If you are someone who has learnt cycling, you should make much out of it after you cross your 30s. As per a research study cited by Harvard Health, researchers followed more than 18,000 women for 16 years to study the relationship between changes in physical activity and weight. On average, women gained about 20 pounds over the course of the study. Women who increased their physical activity by 30 minutes per day gained less weight than women whose activity levels stayed steady. Cycling has proved to give extra benefits than walking.

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06/10Swimming

Swimming is both recreational and a healthy activity. Swimming keeps your heart rate up, it tones muscles, and is an overall workout for the body. For those who have aching joints, other forms of physical activity can worsen the pain but such women can consider swimming as an alternative. According to the US Centers for Disease Control and Prevention (CDC), "Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms. People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis."

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07/10Yoga

Yoga is not just a form of physical activity it also has proven benefits as a stress buster. It couples physical well being with a sound mental health. Apart from reducing weight and maintaining the overall health of a human body, Yoga also inculcates mindfulness, and attentiveness in a human body. "The meditation component of yoga may even help to delay the onset of Alzheimer’s disease and fight age-related declines in memory. In fact, yoga does so much for your health, studies show people who do yoga use 43% fewer medical services and save anywhere from $640 to more than $25,000 a year!," says a Harvard Health report.

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08/10Lunges

Another zero-equipment workout is lunges that works wonder on thighs, buttocks, hips and abdominal muscles. Doing lunges regularly will help in increasing muscle mass that will build up strength and tone of the body. With the body parts it puts effect on, lunges have immense benefits on improving the spinal health of an individual.

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09/10Crunches

Again a no-equipment physical activity, crunches, are highly recommended for stronger abs. All you need to have is a mat and a tiny space in your living room for 30 minutes of this workout. As per reports, crunches work on the muscles close to the pelvis, lower back and hips. There are several versions of crunches which one can advance to gradually.

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10/10Squats

For those who want to tone the thighs, hips and butts, squats are very effective. Squats are said to be effective in improving blood circulation. They are also very effective in reducing cellulites in the body. Again, it's another form of physical activity that doesn't need any equipment. One can easily do this at home. Beginners can start with fewer sets of squats and can increase this gradually.

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