Exercise is important for all women and ensures the health of society; Because its absence in the daily basket causes an increase in diseases, nervous, social tensions, and communication disorders, which result in costly treatment. Of course, exercise has standards that must be followed so that it is useful and does not cause health complications.
Any activity in which a group of muscles is involved is called physical activity, but regular exercise is any activity that is performed with the aim of improving or maintaining fitness, and it is a regular exercise that lasts at least 30 minutes on average. 5 times a week or more.
Today, exercise has a low place in the daily schedule of a large percentage of women in our society, and what is used is mostly done to lose weight and not to restore health, which is sometimes non-standard and harmful.
The three main sports groups are aerobic or aerobic sports that increase the heart rate and burn calories, such as swimming, running, and walking. The second group is resistance sports that help strengthen muscles, such as sports with bodybuilding machines. And finally, the third group are stretching exercises that are suitable for strengthening muscles and joints, such as yoga and pilates. It is better that the sports program is a combination of these three groups.
What is the right exercise program?
In people who have never exercised before or have been inactive for a long time, medical advice is required before a serious exercise program, and the exercise program should start at a light level.
In a proper exercise program, first warm up is done for 5 to 10 minutes in light aerobics to prevent damage to the muscles, then heavier exercise and finally ends with gentle movements to prevent muscle and joint cramps. .
What positive effects does exercise have on the body and soul of women?
In terms of overall benefits, exercise reduces mortality and is the most important component in weight control along with proper diet. In addition, it reduces the chances of type 2 diabetes and improves sugar control in diabetics.
Aerobic exercises are effective in reducing blood pressure and by improving blood circulation in the body, it increases the tolerance of physical activity in heart patients. Exercise reduces the chance of developing gallstones by controlling blood lipids. It also limits the development of various cancers, including colon cancer.
Psychologically, exercise reduces stress, anxiety and depression and also delays the process of dementia. In addition to the mentioned benefits, exercise has a great impact on women in different periods of life. In such a way that during youth and reproductive age, exercise and aerobic activities are effective in improving symptoms of polycystic ovary syndrome and reducing menstrual cycle disorders. It is also effective in improving the response to infertility treatment and improving the quality of released eggs after ovulation stimulation.
Also, exercise reduces many symptoms of menstrual syndrome, including nausea, bloating, swelling, abdominal pain, depression, mood swings, and irritability. Walking, light aerobic exercises are suitable during menstruation, but heavy strength exercises aggravate menstrual bleeding. Stretching exercises such as yoga and pilates are effective in reducing abdominal pain and back and hip pain. Of course, it is better to do the exercises standing.
During pregnancy, exercise yes or no?
During pregnancy, the exercise program should be implemented based on the mother’s health, underlying disease history, current and previous pregnancy history, and her physical activity level before pregnancy and now.
Among the sports suitable for pregnancy are: walking, swimming, stationary bike, light aerobics, pregnancy yoga. Sports in which there is a possibility of trauma to the mother’s abdomen or sports in which there is a possibility of the mother falling down, such as skiing, horse riding, etc., should not be done.
In general, exercise in pregnant mothers reduces the risk of excessive weight gain, reduces the chance of diabetes and better blood sugar control, reduces the incidence of gestational diabetes, reduces back pain and relaxes the muscles of the vagina and pelvic floor, helps the process of natural childbirth and It also reduces the incidence of postpartum depression.
During middle age or menopause, exercise, especially static exercise, increases bone mass in women and maintains bone mass in postmenopausal women, which is effective in preventing osteoporosis and reduces the chance of fracture.
By strengthening the muscles and with better balance, the chance of injury due to falling, joint pain and arthritis, and the chance of depression during this period are also reduced with exercise.
Do not forget that exercise should be done continuously and with a regular schedule because its benefits are lost when exercise is stopped.
