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.

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.

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.

The peak for activewear may have been and gone as the world has straightened its tie a touch post Covid, but we all still need apparel to workout in, or indeed, something to wear on the trail to that peak. Here then are five starting points for kitting yourself out for that hike, run, swim or class:

1. Lululemon Chinese New Year looks

Canadian retailer Lululemon is the go-to label for fitness buffs and those always on the move. For Lunar New Year, the brand has released some of its most popular styles in neutral and seasonal red hues. The Scuba Oversized Funnel-Neck Half Zip fleece, which is made from a breathable cotton blend, is designed with a relaxed fit and, to carry essentials, there’s the matching Everywhere belt bag.

2. Nike Air Zoom Vomero 5 Special Edition

Sportswear giant Nike has launched its second brand collaboration with two-time Olympic champion Cheung Ka-long – the Hong Kong fencer who snagged his second gold medal at the 2024 Paris Olympics in the men’s individual foil. Those lucky enough to get their hands on a pair of Nike’s Air Zoom Vomero 5 Special Edition inspired by Cheung (HK$1,099) will find that the sports shoe is detailed with subtle gold accents (how fitting) and has the athlete’s “don’t lose your way” motto on the insole.

3. Sweaty Betty 2025

British-based label Sweaty Betty specialises in activewear designed specifically for women, and carries everything from layering pieces to cosy knitwear. This season’s lookbook includes effortlessly cool co-ords that you can simply throw on and go. Say goodbye to old T-shirts and hello to matching workout sets that are performance-enhancing and functional.

You’ve probably heard powerlifters and bodybuilders warn against doing too much cardio and killing gains. Most people think of aerobic exercise as a way to shed pounds and trim the waistline, but building muscle, not so much. When we think about building muscle, most of us conjure up images like strength training, powerlifting, protein shakes, and chowing down on a big steak. While most of us know that aerobic exercise isn’t the main way to go when you really want to swell those muscles, recently, researchers wanted to explore if aerobic exercise helps you maintain muscle mass. Let’s look at the new research.

The study

In a study published in the journal Medicine & Science in Sports & Exercise, researchers set out to understand if aerobic exercise can help you maintain the muscle mass you already have, which is good to know, especially considering that people usually lose muscle mass with aging.

Researchers measured muscle and fat tissue in 238 adults. 175 participants were asked to walk on a treadmill at moderate-to-vigorous intensity every week for between 12 to 24 weeks. The rest of the participants were categorized in the control group.  

The results

The researchers concluded that aerobic exercise doesn’t help build muscle, but it can help you maintain muscle mass you already have. Participants in the walking group preserved muscle mass more than the control group. However, even those that walked for 24 weeks still didn’t increase muscle mass.

The importance of protein

Researchers also tracked participants’ nutrition intake and found that those who consumed sufficient amounts of protein had the highest levels of muscle mass preservation. The International Association of Athletics Federations, or IAAF, recommends that runners and endurance athletes consume between 0.6 and 1.1 grams of protein per pound of body weight.

The takeaway

It’s worth noting that this study was smaller in size and only involved moderate-to-vigorous intensity walking on a treadmill. Even so, this study highlights how brisk walking can help you maintain your skeletal muscle mass, which is just another benefit to add to the list.

Most health and fitness experts recommend focusing on strength training and nutrition to optimize muscle growth. Still, aerobic exercise has plenty of benefits, so it’s worth including in your workout schedule.