Women's Fitness from the Inside Out
Women's health and fitness is crucial to recognise the profound impact that regular exercise can have on your overall wellbeing. Adopting a holistic approach to fitness incorporating nutrition, hormonal balance, strong bones, and adequate recovery not only enhances physical strength but also nurtures your mental and emotional resilience, empowering you to lead a healthier, happier life.
Nourish Your Body, Elevate Your Workouts
Optimal nutrition serves as the cornerstone of maximising your workout potential and achieving your fitness goals. By fuelling your body with the optimal balance of nutrients, you can enhance your energy levels, improve exercise performance, and support muscle recovery. Prioritising whole, nutrient-dense foods such as fruits, vegetables, quality proteins, whole grains, and healthy fats and limiting ultra processed foods provides your body with the essential vitamins, minerals, and macronutrients it needs to thrive and has the fuel it needs to perform at its best, allowing you to push harder, recover faster, and see greater results from your workouts
Tip: We love to incorporate Zest Active , which has been crowned Best Energy Supplement at the Women's Fitness Nutrition Awards 2024 into our workouts either as a pre-workout boost or post workout recovery drink. Zest Active has vitamin’s C, B6, B12, Biotin, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Manganese, Magnesium, Folic Acid & Copper to spark your energy and soothing L-Theanine not to mention, Vitamin D, Copper, Magnesium & Manganese to support your muscle function.
The Hormonal Harmony of Exercise
One of the most remarkable benefits of regular exercise for women is its ability to support hormonal balance. Hormones play a pivotal role in regulating many functions within the body, including metabolism, mood, temperature, and reproductive health. By engaging in regular physical activity, you can help regulate your hormonal cycles, reducing the severity of symptoms associated with menstruation, menopause, and hormonal imbalances.
Aerobic exercise, such as walking, jogging, or cycling, can help alleviate symptoms of premenstrual syndrome (PMS) by promoting the release of endorphins, natural mood enhancers.
Some women discover that aligning their exercise routines with their menstrual cycles can effectively harness the natural fluctuations in energy levels. For instance, during days one to three of the menstrual cycle, it may be beneficial to reduce the intensity of workouts and focus on gentle activities such as walking, stretching, or yoga. Conversely, around ovulation, many women experience heightened energy levels, attributed to a slight increase in testosterone production by the ovaries. This surge in energy presents an opportunity to engage in more vigorous exercises, such as strength training with heavier weights or incorporating high-intensity interval sessions like boxing or sprints, to capitalise on this natural boost.
Tip: You can track your cycle using an app on your phone like Clue .
For postmenopausal women it becomes even more important to incorporate daily movement into your lifestyle especially strength training and it’s never too late to start!
Building Strong Bones and Resilient Bodies
During menopause, maintaining bone health becomes increasingly important to prevent osteoporosis and reduce the risk of fractures. Weight-bearing exercises, such as walking, dancing, and strength training, are essential for building and preserving bone density, promoting skeletal strength and resilience.
In addition to bone health, regular exercise contributes to overall physical strength and vitality. Strength training exercises target major muscle groups, improving muscular endurance, balance, and coordination. By incorporating strength training into your lifestyle, you can enhance your functional abilities and reduce the risk of age-related muscle loss called sarcopenia.
Additionally, strength training has been found to increase levels of growth hormone, which supports muscle growth and repair whilst also contributing to improved insulin sensitivity.
Tip: bodyweight exercises like squats, lunges and press ups are perfect and free to do at home. You don’t need to buy weights or join a gym to get started.
Balancing Weight and Embracing Body Confidence
Regular exercise offers a sustainable approach to weight management, allowing you to achieve and maintain a healthy body composition without resorting to extreme diets or harmful practices.
High-intensity interval training (HIIT) has gained popularity for its efficiency in burning calories and boosting metabolism. By alternating between periods of intense exercise and brief recovery periods, HIIT workouts maximise calorie burn and fat loss while also improving cardiovascular fitness. Incorporating HIIT sessions into a weekly exercise regimen can help you improve your overall fitness levels.
Many women steer clear of strength training due to concerns about gaining excessive muscle mass. It's important to understand that this fear is unfounded because women generally lack the high levels of testosterone needed for significant muscle growth. Instead, incorporating strength training into your fitness routine will help you develop a strong, toned physique and improve your body composition by increasing muscle mass and reducing body fat.
Rejuvenating Sleep and Cognitive Clarity
In our modern world filled with constant stimulation, quality sleep has become a precious commodity. Fortunately, regular exercise can serve as a powerful tool for enhancing sleep quality and promoting restorative rest. Physical activity helps regulate the body's internal clock , known as the circadian rhythm, leading to more consistent sleep-wake cycles.
Exercise has also been linked to improved cognitive function and mental clarity. Studies have demonstrated that aerobic exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of brain cells. This can result in enhanced memory, concentration, and overall cognitive performance.
Practical Tips for Incorporating Exercise into Daily Life
Now that we've explored the myriad benefits of regular exercise for women's health, here are some practical strategies for integrating physical activity into your busy life:
Prioritise Consistency: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, spread out over several days.
Mix It Up: Incorporate a variety of exercises into your routine, including cardio, strength training, flexibility, and balance exercises, to target different muscle groups and prevent boredom.
Find What You Enjoy: Choose activities that you genuinely enjoy, whether it's dancing, swimming, hiking, or yoga. Exercise should be fun and rewarding, not a chore.
Set Goals: Set fitness goals that align with your personal preferences and lifestyle. Celebrate your progress along the way and adjust your goals as needed.
Listen to Your Body: Pay attention to how your body feels during and after exercise. Rest when needed, and prioritise recovery through proper nutrition, hydration, and sleep.
