Fitness

Fitness for every age: Adapting exercise to women’s changing bodies | – The Times of India

Published

4 months ago

January 26, 2025

Fitness is a cornerstone of health, but women’s bodies undergo profound changes throughout their lives, necessitating tailored exercise regimens to meet their evolving needs. From childhood to post-menopause, the body’s physiological, hormonal, and structural changes shape its response to physical activity.

Fitness is very crucial for women, but it is often overlooked

Exercise is vital for women of all ages because it promotes physical health, mental well-being, and a higher quality of life. Regardless of the life stage, engaging in regular physical activity can yield significant short-term and long-term benefits, tailored to the specific needs of the body during each phase. Below are the key reasons why exercise is crucial for women at every age.
Cardiovascular health: Heart disease is one of the leading causes of death among women. Aerobic exercise will strengthen the heart, improve circulation, and reduce blood pressure, thus greatly reducing the risk of heart disease.
Bone density: Women are at a higher risk of osteoporosis, especially after menopause. Weight-bearing exercises such as walking, jogging, and resistance training help to maintain and enhance bone density, thus preventing fractures and other complications.
Weight management: Exercise helps to regulate weight through burning calories and increasing metabolism. It also encourages lean muscle mass, which increases metabolic efficiency.
Muscle strength and endurance: Strength training enhances muscle tone, improves posture, and supports daily activities. Strong muscles reduce the risk of injury and enhance overall functionality.
Chronic disease prevention: Regular physical activity reduces the risk of developing chronic conditions like diabetes, hypertension, and certain types of cancer. It also improves immune function, helping the body fight illnesses more effectively.

“Women may realize health benefits of regular exercise more than men”: Harvard Study

As per a study published in the Journal of the American College of Cardiology, women who exercise regularly have a significantly lower risk of an early death or fatal cardiovascular event than men who exercise regularly, even when women put in less effort.
The researchers found a link between women experiencing greater reduced risks for death compared to men among all types of exercise. This included moderate aerobic activity, such as brisk walking; vigorous exercise, such as taking a spinning class or jumping rope; and strength training, which could include body-weight exercises.
Researchers discovered that engaging in 300 minutes (five hours) of moderate aerobic exercise per week leads to a plateau in reduced risk of premature death for both men and women. At this level, the risk of early death decreased by 24% for women and 18% for men. Similarly, 110 minutes of vigorous aerobic activity each week was associated with a 24% lower risk of premature death for women and a 19% reduction for men.

Childhood and adolescence, the building foundations of the body

During childhood and adolescence, the focus should be on building a foundation for lifelong fitness. This stage is characterized by rapid growth, hormonal shifts during puberty, and the development of motor skills. Physical activity not only supports physical health but also improves mental well-being and fosters social connections.

Fitness for every age: Adapting exercise to women’s changing bodies

Encourage participation in activities that are enjoyable, such as dance, swimming, or team sports. This builds positive associations with exercise. Basic strength training exercises, such as bodyweight squats and push-ups, can be introduced under supervision to improve coordination and muscle strength. Weight-bearing activities like running and jumping enhance bone density, which is critical during this time of rapid skeletal growth. Adolescents should be cautious of overtraining, especially in competitive sports, to prevent injuries and burnout.

The 20s where a woman’s body needs maximum strength and stamina

In their 20s, women are typically at their peak in terms of physical performance, strength, and endurance. This is an ideal time to build muscle mass, improve cardiovascular fitness, and establish a consistent exercise routine.

Incorporate resistance training to build lean muscle and improve metabolism. Compound exercises like squats, deadlifts, and bench presses are especially effective. High-intensity interval training (HIIT) can boost heart health and burn calories efficiently. Include yoga or dynamic stretching to enhance flexibility and prevent injuries. Exercise can help manage stress and improve mental clarity, which is especially beneficial for young women navigating careers or higher education.

The 30s where one needs to balance fitness and life responsibilities

For women in their 30s, life often becomes a balancing act involving careers, relationships, and possibly motherhood. Fitness routines should focus on maintaining strength, managing stress, and preventing weight gain as metabolism begins to slow slightly.

For busy women, short yet effective routines like HIIT or circuit training are suitable. Pregnancy and postpartum recovery require a strong core, which can be built by working on exercises strengthening the pelvic floor and abdominal muscles. Functional training, which works through everyday movements, reduces the chances of injury. Mindful movement practices, such as yoga or tai chi, can be useful in dealing with stress.

The 40s is where you maintain strength and flexibility

The 40s bring hormonal changes as women approach perimenopause. These changes can lead to weight gain, reduced bone density, and a decrease in muscle mass. Fitness routines should focus on counteracting these effects and maintaining overall vitality.

Resistance exercises help keep the muscles, and therefore increase metabolism. For variety, one can use free weights or resistance bands. Activities that prevent bone loss include walking, jogging, or strength training. Low-impact activities, such as cycling or swimming, protect joints but improve heart health. Stress-reducing activities like meditation or yoga should be included to manage the demands of midlife.

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The 50s where your body adapts to menopause

Menopause also experiences significant hormonal alterations, specifically low estrogen, causing a shift from bone and muscle mass, besides cardiovascular decline, and one will need an effective fitness regime targeting these issues with broader well-being maintenance.

Weight-bearing and resistance exercises can mitigate the risk of osteoporosis. Low-impact activities include swimming or tai chi, as they minimize stress on the joint but enhance the range of mobility. Regular aerobic exercise can further help manage the weight and thus supports heart health. Stretching and balance exercise reduces the possibility of falls.

The 60s and beyond: The time to emphasize mobility and balance

In the 60s and later years, the focus shifts to maintaining mobility, balance, and overall independence. Regular exercise can significantly enhance quality of life and reduce the risk of chronic illnesses.

Exercises that simulate daily activities, such as squatting or reaching, help keep one independent. Activities like tai chi or yoga reduce the risk of falls. Resistance training remains vital for preserving muscle mass and bone density. Walking, swimming, or cycling supports heart health without overburdening the joints.

Exercise is nothing without right nutrition

There’s more to being fit than exercising alone. Nutritional intake and rest are as essential for rebuilding muscles as it is for replenishing bones. Calcium and vitamin D ensure bones are healthy and strong. Sufficient sleep and stress management ensure that the body recovers from physical activity.

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Fitness

95 year old fitness instructor leads twice weekly exercise classes

Published

2 hours ago

May 24, 2025

Press Room

From arm stretches to gentle pilates, a group of pensioners in Croatia are keeping active well into their later years. At the heart of it all is fitness trainer 95-year-old Djurdja Vukovic — still leading the way, and showing no signs of slowing down.

Fitness

'Number 1' gym exercise that burns the most calories may surprise you

Published

18 hours ago

May 24, 2025

Press Room

'Number 1' gym exercise that burns the most calories may surprise you

Exercise is essential for many reasons, but particularly when it comes to burning calories.

Burning more calories than you consume leads to weight loss(Image: Getty)

The top calorie-burning exercise has been revealed. Engaging in physical activities that burn calories is essential for weight management, heart health, and overall wellness. They promote weight loss by creating a calorie deficit, reduce the risk of chronic diseases, and enhance physical and mental health.

The United States has an estimated 64.19 million gym memberships, the most of any country. California has the most health and fitness gyms in the U.S. with 5,123, while Wyoming has the least health and fitness gyms in the U.S. with 81, according to Gymdesk.

Whether you’re a gym newbie or a seasoned pro, figuring out the most effective workouts can be challenging. To help, weight loss experts at ZAVA have unveiled the exercises that burn the most calories, reports Surrey Live.

Exercises that burn the most calories

Rank

Exercise

Calories (Kcal) burned per 10 min (Male)

Calories (Kcal) burned per 10 min (Female)

Running curved treadmill, 7.0 to 7.9 mph

184

155

Skipping

168

142

Rowing – stationary

168

142

Shuttle running

168

142

High-intensity interval exercises (HIIT)

168

142

Bicycling – stationary

165

139

Ski ergometer

161

135

Slide board exercise

161

135

Kettlebell swings

150

126

Therapeutic exercise ball, Fitball exercise

145

122

Stair climber

142

120

Boxing, simulated boxing round, exercise

142

120

Elliptical trainer

138

116

Jumping rope – Digi-Jump Machine

138

116

Impulse Training System

138

116

Pound

130

109

Aerobic dance

122

103

The fitness gurus at ZAVA have crunched the numbers and found that running on a curved treadmill at 7-7.9mph is the top calorie-burning exercise, torching 184 calories for men and 155 for women in just 10 minutes. This speed hits the ‘sweet spot’, as slowing down to 4-4.9mph can decrease the calorie burn by an average of 77.

It might come as a surprise, but curved treadmills outperform flat treadmills in terms of benefits. The key lies in their self-powered design, which simulates a more natural running experience, boosts calorie burn, and more effectively engages muscles like glutes, hamstrings, and calves while being gentler on the joints.

Sharing the second spot with a burn rate of 168 calories for men and 142 for women in 10 minutes are skipping, shuttle running, high-intensity interval training (HIIT), and rowing on a machine. Jump rope workouts are a fantastic way to incinerate calories with minimal gear, and you can easily do them at home with just a rope – 168 calories gone in 10 minutes for men and 142 for women.

A dynamic scene of a man running on a treadmill inside a modern gym

Running on a curved treadmill burns more calories than running on a flat treadmill

With this adaptable exercise, you can get your heart racing, build muscle and strength, boost endurance, and even improve balance and coordination. Jumping rope is a fantastic workout for all ages and has been proven to enhance bone density. A 2015 study involving women aged 25-50 found that those who jumped rope twice daily saw significant improvements in hip bone density after just eight weeks.

Rowing is another calorie-burning powerhouse, torching 168 calories in 10 minutes for men and 142 for women. This full-body workout enhances heart health, endurance, muscle strength, and can even correct posture.

High-intensity interval training (HIIT) burns an equivalent amount of calories. This regimen involves short bursts of intense exercise and can be performed solo or in classes, featuring moves like burpees, mountain climbers, and squat jumps.

Skipping came in second place

Research shows that HIIT workouts elevate your metabolic rate post-exercise. They also increase your VO2 max – the maximum volume of oxygen your body can utilize during exercise, which is a reliable measure of aerobic capacity.

Shuttle runs are equally effective, burning 168 calories in 10 minutes for men and 142 for women. Popular among athletes and fitness enthusiasts, shuttle runs enhance acceleration, deceleration, speed, and aerobic health. The 20m shuttle run, also known as the beep test, is often used to assess physical fitness for demanding jobs, serving as an indicator of VO2 max.

While yoga and Pilates are fan favorites, they’re not the top calorie burners. In 10 minutes, men burn 35 and 43 calories, respectively, and women shed 30 and 36. Despite their lower calorie-burning stats, these workouts are cherished for their ability to enhance core strength, flexibility, and mental well-being.

Remember, what works for one may not work for another. If you have any fitness-related queries, don’t hesitate to consult your doctor.

Fitness

Somatic Exercises: What They Are and How They Benefit You

Published

1 day ago

May 23, 2025

Press Room

Somatic Exercises: What They Are and How They Benefit You

What if you ditched the fitness trackers, vision boards and personal bests and focused on how moving your body feels instead?

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Exercise physiologist David Creel, PhD, explains what somatic movement is and how applying somatic principles to your workout benefits your mind and body.

What are somatic exercises?

Somatic movement is a mindfulness method you can apply to physical activity. A somatic workout doesn’t focus on form, goals or competition. It revolves around how your body feels. Somatic movement and stretching are about being present in the moment, listening to your body and practicing focused, intentional movements.

Types of somatic workouts, stretching and movement

Dr. Creel says that some types of exercise have somatic methods built into them, such as:

Yoga. Yoga is a practice with Hindu, Jain and Buddhist origins. It aims to bring the body and mind into unity. Western, secular yoga practices may or may not be somatic.
Dance. Dance classes tend to focus on form and choreography. But “dancing like nobody’s watching” can be somatic.
Aikido. Like many martial arts, Aikido is a discipline that requires body awareness, body control and mindful presence. Meditation and breathwork are also part of Aikido.
Tai chi. Tai chi has been used in traditional Chinese medicine (TCM) for centuries. The goal (flowing from one movement to the next) can be harder than it looks.
Qigong. Like tai chi, qigong is rooted in TCM. The slow, mindful flow from pose to pose — and careful breathing patterns — keep you grounded in the moment.
Pilates. Whether Pilates is somatic depends on the approach. Somatic Pilates focuses on body awareness and experience. Traditional Pilates is more goal-oriented.

Those are some of the most common somatic exercises and stretches. But almost any movement can be somatic. Dr. Creel, for example, made his morning bike ride to work somatic. Instead of thinking about how fast he was going or how to push himself further, he looked inward.

“I thought about how my legs felt as they moved,” he shares. “I focused on how my feet were grounded on the pedals and energy seemed to flow to them. I noticed my quads contracting as I pushed the pedals down and how my hamstrings felt pulling them back up. And I paid attention to my breathing.”

Benefits of somatic workouts

There’s very little research on the health benefits of somatic exercises. The research that does exist has a narrow focus, looking only at specific types or schools of somatic movement.

Thankfully, there’s lots of research on the benefits of physical activity for everything from your heart health to your memory. Ditto for mindfulness and the many exercises we’ve mentioned here.

Dr. Creel explains seven potential benefits of somatic movement.

1. Improves balance, strength and flexibility

Like any other fitness practice, somatic exercise can improve your physical health. They may:

Lengthen and strengthen muscles
Improve posture
Promote flexibility and joint mobility
Ease chronic pain

2. Enhances body awareness

Somatic movement and stretching support proprioception, an understanding of where your body is — and how it moves — in space. It’s crucial for balance and coordination. It can also dim as we get older. Practicing somatic movement may help you stay agile and active longer.

3. Relieves stress

Exercise is a mood booster. It releases happy hormones like serotonin, dopamine and endorphins. At the same time, it reduces the level of stress hormones in your body. The result is a clearer, sharper mind and a boosted mood.

And getting out of the house to exercise with other people? That can be great for your mental health, too.

4. Supports healing from trauma

Trauma can make you feel uncomfortable in (or disassociated from) your body. Somatic movement techniques like yoga can be a gentle way to reconnect.

Dr. Creel recommends working with a trauma-informed instructor alongside a therapist who specializes in trauma. Together, these interventions may help you process any feelings that surface while also respecting your boundaries.

5. Enhances mindfulness

According to Dr. Creel, if you learn how to move mindfully, you can practice mindfulness in other areas of life, too. For example:

Mindful eating can help you create a healthier relationship with food and your body image.
Practicing mindfulness in relationships can strengthen your connection with your partner and make you a better listener.
Mindfulness can help you understand your spending habits without judgment or shame. This insight can help you be more aware of (and thoughtful about) your finances.

6. Grows with you

Whether you’re 4, 47 or 104, there’s a somatic exercise out there for you. And your current fitness level is a great place to start. Just check with your provider beforehand. And if you’re feeling a little extra creaky or something hurts, stop or adjust your workout as needed.

You don’t have to be great at the exercises you do. You just have to have fun.

“If you focus on how unfit you are, you’re setting yourself up to be discouraged and unhappy,” Dr. Creel warns. “Somatic movement is about taking some of that pressure away.”

7. Offers spiritual connection

Dr. Creel says somatic movement encourages exploration, reflection and acceptance. That can translate into a deep sense of spiritual connection. Your practice doesn’t have to involve a spiritual component. But the potential is there, if you want it.

Final thoughts

Anybody can apply somatic methods to their fitness routine. But some have used its principles to develop specific somatic workout methods, schools and styles. If you’re looking for a somatic exercise instructor, Dr. Creel suggests choosing someone who has specialized training in somatic movement along with:

Holding a certification through the American College of Sports Medicine (ACSM) or the American Council of Exercise (ACE)
Experience working with people with your medical history and needs

It’s important to find the right fit, so walk away if you aren’t comfortable with a studio, class or instructor. The beauty of somatic movement is that you can always do it yourself. You just have to (literally) put your mind to it.