We all have busy lives and its often other commitments that prevent us from maintaining our Fitness regimes, we are often tired after a busy day at work, or if it is cold outside or social arrangements crop up…then we can find ourselves slipping behind.

So here is some motivation for you! Whether you are a beginner or a regular gym bunny…

Research into the health benefits of exercise 20 years ago included primarily male subjects– thankfully during the past two decades time has changed. Research has discovered that women stand to benefit as much as men from a healthy active lifestyle.

So even if it is raining outside or you are feeling a little tired – go along to the gym, not only will you feel energised and alive afterwards, you will also be reaping the following health rewards…

Cardiovascular disease and associated risk factors

Disease of the cardiovascular system is the leading cause of death for both men and women. Valid reliable research has suggested for many years that exercise prevents and significantly postpones cardiovascular disease in men. The association holds for women a well, as revealed in the few studies that were undertaken for Women.

This is biologically feasible as exercise helps to control and prevent a number of damning factors, which increase the risk in this disease including hypertension, non-insulin dependent diabetes, low HDL and high LDL cholesterol levels and excess body fat.

Osteoporosis and Bone Density

Physical activity is highly important for the development of maximal bone density in early adulthood. It will even delay precious bone mineral loss experienced during middle and old age.

Bone density adapts in a dose-style response fashion to any mechanical stress exerted upon it – which suggests the more stress placed on the musculoskeletal system results in greater bone density!!

Even weight-supported activity such as cycling would offer some benefit in terms of osteoporosis prevention.

Strength and balance is increased through highly beneficial strength training, which also increases muscle mass – all of which ultimately may prevent falls that lead to fracture

Cancers

Physical activity can protect against breast, ovarian and endometrial cancer as it decreases a woman’s lifetime exposure to estrogen.

It is thought that lower levels of body fat may be the key to protection. Exercise is extremely protective against breast cancer if performed during 10 years following the onset of menstruation.

Studies have also shown that exercise can reduce risk of colon cancer for men and women by decreasing transit time of digested food – exerting its protective effect.

Again reducing estrogen exposure decreases bile production; bile is a known suspect to act as carcinogen in the colon.

Cancer risk can be decreased by increasing natural immunity or indirectly altering other lifestyle factors such as dietary fat intake.

Weight Control

Well we are Women – and weight control is a complex issue for the majority of us and goes far beyond concern for good health.

The way physical self is perceived by a Woman (and others important to her) has a strong impact on her self-esteem. We are confronted daily by skinny minnies in the media, which is unrealistic – resulting in a great deal of frustration and dissatisfaction as we battle to achieve this extreme ideal….

In the past women have been encouraged to follow very low calorie ‘starvation’ diets to lose body fat which are harmful to our health which in turn lead to food cravings and binges resulting in an unhealthy relationship with food.

In extreme cases this can lead to eating disorders and other pathogenic weight-control habits.

More and more people are overweight in the UK today; the definition of overweight has broadened to more Women than ever. The Nurses’ Health study found an association between weight gain and an increased risk of heart disease.

The solution is to cultivate habits, which will promote lifelong weight control – habits that make part of a balanced joyful lifestyle that reinforce self-care rather than self-punishment!

Even incorporating daily aerobic exercise into your routine such as walking, dancing, swimming and cycling, which expends energy and confers the numerous health benefits as aforementioned.

If strength training can be included on a regular basis then muscle mass will increase and metabolic rate will rise – therefore women can eat more without gaining weight.

Psychological Aspects

The most important of all exercise benefits are the psychological rewards, which contribute to the quality of daily existence. In fact regular activity is as effective as psychotherapy in the treatment of depression – this has been proven.

The negative moods that are associated with PMS and menopause can be improved by aerobic exercise – there is evidence to support this. Depression and mood can be lifted by altering the concentration of function of central nervous system chemicals – such as serotonin.

Following vigorous activity – a feeling of deep physical relaxation is usually accompanied by mental relaxation. In times of stress – the gym can often provide a recreational diversion and improve mood and outlook.

Body Image

Involvement in sport and physically activity helps us girls and women appreciate our bodies not just for how they look, but we notice improved strength, endurance, agility and ability to perform.

Strength training has also proved to lift body image and psychological outlook in younger and middle-aged ladies.

So there really is no excuse!….