FEMALE FITNESS

Hormones

1. Estrogen
• Plays a role in the development of so-called female secondary sex characteristics,
such as breasts, wider hips
• Protects bone health for both women and men

2. Progesterone
• It plays important roles in the menstrual cycle and in
• Maintains the early stages of pregnancy.

Menstruation
• The menstrual cycle starts at the age of 12 to 15 years, which marks the onset of
puberty.
• Each month, one of the ovaries releases an egg.
• At the same time, hormonal changes prepare the uterus for pregnancy.
• If ovulation takes place and the egg isn't fertilized, the lining of the uterus sheds
through the vagina.
• Lasts for 4 – 7 days

Can You Exercise on Your Period?

• A lot of women skip their workouts during this time of the month.
• But there’s really no reason to skip out on exercise just because you have your
period.
• Sticking with a routine can actually help ease some of the common complaints
that accompany menstruation.
• Progesterone and estrogen are at their lowest during menstrual cycle, which can
make women feel tired and less energetic

Benefits of exercising on your period

 Can You Exercise on Your Period?
• Do not do inverted yoga and gymnastic because it might increase bleeding.
• Avoid strenuous exercises and exercises for a prolonged duration.
• Don’t force your body to exercise. Listen to your body.

Benefits of exercising during periods

Exercising during periods doesn’t mean it will add to the pain. On the contrary, the
mental and physical pros of doing a well-routined workout can be quite beneficial for
allaying the pangs of period pain. Here are some of the benefits:
• Helps decrease PMS symptoms- Experiencing fatigue and pain in the days leading
up to actually getting your period is a common symptom. Doing regular aerobic
exercise may certainly help reduce these pains.
• Experience an endorphin release- Studies suggest that exercising helps release
endorphins which in turn elevates your mood. Additionally, endorphins are natural
painkillers that may help reduce period pains.
• Gain more strength and power- Research says that women in their first two weeks
of the menstrual cycle can experience a rise in more strength and power due to
fewer female hormones.
• Mood can be enhanced- Whether you are on your period or not, exercising can
always help lift up your mood.
• Fights period pains- It has been found that light walking can help in combating the
irritating period pains.

Best exercises to do during periods

The first few days of periods can be challenging due to abdominal cramps and heavy
bleeding. Exercise can be a saviour for you on these difficult days. Here are a few simple
workouts to keep you healthy and happy-

1: Walking
A simple, light walk is the best exercise you can do during your periods. This low-
intensity aerobic exercise helps your lungs work properly later in your cycle. So, lace up
your favourite sneakers and hit the road for a stroll or a brisk walk around. These will
also help you to uplift your mood and will you able to burn some calories. These light
movements of your body will increase the secretion of endorphins.

2: Running
Yes, running! In the later days of your periods or when you have mild symptoms, you can
go running. Go for a slow run and take some breaks in between if you feel
uncomfortable. Running can reduce your pain and irritability instantly. Remember to
keep yourself well hydrated.

3: Yoga
Yoga can relax your cranky and irritable mood just by stretching and breathing exercises.
Many yoga poses help to increase your blood circulation and provide ease to your
noxious complaints. It is scientifically proven and tested that yoga helps to relax your
body and relieve your period symptoms such as cramps and bloating.
 Safe
Poses How To Do

– Lie face down with your feet and legs together- With Your hands
under the shoulders, push up without moving your legs- Hold the
pose for several seconds (30-60) as long as you can handle- Take
Cobra deep breaths while holding the pose- Lie flat when you’re done and
Pose breathe deeply- Repeat several times as long as you are comfortable

– Get on your hands and knees, support your weight with hands at
about shoulder-width apart- Take a deep breath and push your
tummy toward the ground- Stretch your head while you push (cat
Cat to pose)- Gently exhale while stretching your back the opposite way
Cow and curve it inward (cow pose)- Repeat as often as you can with
Pose slow, deep breaths

– Take a pillow and lay it lengthwise on the floor- Lie on the pillow
with your head, neck and back- Keep your arms out away from your
Fish body comfortably- Lay in this pose as long as you can- If you
Pose experience pain in the lower back, keep your knees up on flat feet

4: Pilates
Pilates is the most trending type of workout nowadays. It helps to relax your body and
keep you calm and healthy. Pilate moves are target specific muscle groups, so you can
tailor out your workout as you need. Pilate builds a core strength that can reduce the
severity of your cramps.

5: Light lifting
If you are unable to go for a walk or gym, then at least you can do light weight lifting at
your home. Try light lifting and power-based moves that will result in increasing muscle
flexibility and strength.

6. Stretching

Simple stretches at home can be beneficial than just rolling on your bed. If you are
having more discomfort doing other exercises, then try to do stretching and take deep
breaths to relax your body muscles.
7: Dancing
Dancing is a fun activity that can uplift your mood and burn extra calories too.

8: Swimming
It is a foreign concept for many girls, but swimming is one of the most relaxing and
gentle exercises you can do even you are on your period. You won’t bleed out if your
flow is light because of the counter-pressure of water. For better protection, you can use
tampons. Many doctors suggest that females will bleed less when they are in cold water
because of the cold clamping of blood vessels down for a bit.

Exercises to avoid during periods

Exercises during your periods shouldn’t put additional stress on your body as this can
interfere with your periods. So, there are certain things that you should avoid during
your periods –

1. Avoid strenuous exercises.

2. Avoid exercises for a prolonged time.
3. Inversion poses with yoga is not recommended.
4. Don’t force your body to exercise. Listen to your body.

Doing regular exercise is extremely beneficial for your health as well as your mind.

There is no scientific reason to skip out your daily workout during your periods unless
you have severe symptoms.

Many doctors will suggest that exercise can be helpful to your body during this time.

So, listen to your body and do light exercises to relax your body and mind.

Menopause

• Menopause is the end of a woman's menstrual cycles

• It's diagnosed after the woman has gone 12 months without a menstrual period.
• Menopause can occur in 40s or 50s in women
• Estrogen levels drop hence there is decrease in bone density
• Can lead to osteoporosis and fractures

OSTEOPOROSIS
• A medical condition in which the bones become brittle and fragile from loss of
tissue,

• Could be because of hormonal changes, or deficiency of calcium or vitamin D.

Osteoporosis & exercises

• Increases muscle strength

• Improves balance & stability

• Decreases the risk of bone fracture

• Maintain or improves posture

• Relieve or decrease pain

• Increases flexibility
 • Strength training exercises, especially those for the upper back

• Weight-bearing aerobic activities

• Flexibility exercises

• Stability and balance exercises

Weight-bearing Exercises
 Choosing the right form of exercise

These types of activities are often recommended for people with osteoporosis:

• Strength training exercises, especially those for the upper back

• Weight-bearing aerobic activities
• Flexibility exercises
• Stability and balance exercises
Because of the varying degrees of osteoporosis and the risk of fracture, you might be
discouraged from doing certain exercises. Ask your doctor or physical therapist whether you're
at risk of osteoporosis-related problems, and find out what exercises are appropriate for you.

Strength training
Strength training includes the use of free weights, resistance bands or your own body weight to
strengthen all major muscle groups, especially spinal muscles important for posture. Resistance
training can also help maintain bone density.
If you use weight machines, take care not to twist your spine while performing exercises or
adjusting the machines.
Resistance training should be tailored to your ability and tolerance, especially if you have pain. A
physical therapist or personal trainer with experience working with people with osteoporosis can
help you develop strength-training routines. Proper form and technique are crucial to prevent
injury and get the most from your workout.

Weight-bearing aerobic activities

Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones
supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical
training machines, stair climbing and gardening.
These types of exercise work directly on the bones in your legs, hips and lower spine to slow
mineral loss. They also provide cardiovascular benefits, which boost heart and circulatory system
health.
It's important that aerobic activities, as beneficial as they are for your overall health, are not the
whole of your exercise program. It's also important to work on strength, flexibility and balance.
Swimming and cycling have many benefits, but they don't provide the weight-bearing load your
bones need to slow mineral loss. However, if you enjoy these activities, do them. Just be sure to
also add weight-bearing activity as you're able.

Flexibility exercises
Moving your joints through their full range of motion helps you keep your muscles working well.
Stretches are best performed after your muscles are warmed up — at the end of your exercise
session, for example, or after a 10-minute warm-up. They should be done gently and slowly,
without bouncing.
Avoid stretches that flex your spine or cause you to bend at the waist. Ask your doctor which
stretching exercises are best for you.

Stability and balance exercises

Fall prevention is especially important for people with osteoporosis. Stability and balance
exercises help your muscles work together in a way that keeps you more stable and less likely to
fall. Simple exercises such as standing on one leg or movement-based exercises such as tai chi
can improve your stability and balance.

Movements to avoid
If you have osteoporosis, don't do the following types of exercises:

• High-impact exercises. Activities such as jumping, running or jogging can lead to fractures
in weakened bones. Avoid jerky, rapid movements in general. Choose exercises with slow,
controlled movements. If you're generally fit and strong despite having osteoporosis,
however, you might be able to engage in somewhat higher-impact exercise than can
someone who is frail.
• Bending and twisting. Exercises in which you bend forward at the waist and twist your
waist, such as touching your toes or doing sit-ups, can increase your risk of compression
 fractures in your spine if you have osteoporosis. Other activities that may require you to
bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.

Here are some exercise types to consider:

• Steady-state cardiovascular workouts: These are workouts that get your

heart pumping, usually at about 50 to 70 percent of your maximum heart
rate, if you are engaging in moderate exercise. You can calculate your
maximum heart rate by subtracting your age from 220. Aerobic exercises in
this category can include walking, riding a bicycle, dancing, or taking an
aerobics class.
• HIIT workouts: High-intensity interval training (HIIT) involves balancing
intense exercise bursts with rest intervals. Typical exercises in a HIIT workout
include things like burpees, tuck jumps, and mountain climbers. Enjoyment
of exercise is an important factor for sticking with a routine long-term.
• Interval training: Interval training is a way to exercise at different intensity
levels, but not necessarily to the heart rate max you do with HIIT. This
training type often involves doing different exercises in the same session to
keep your heart rate up.
• Mind-body exercises: Studies show that women with PCOS have an
enhanced bodily response to stress and distress, Mind-body exercises like
yoga, Pilates, and tai chi can help not only burn calories, but also reduce
stress levels that worsen your PCOS symptoms.
• Strength training: Strength training involves using resistance bands, weights,
or your own body weight to build muscle. This training type can help you
build healthy muscles and bones. Increasing your muscle mass could help
you burn more calories at rest, helping you maintain a healthy weight.
These are just some examples of exercises you can do with minimal
equipment and space

Anaemia

• Anaemia is a deficiency in the number or quality of red blood cells in the

body.
• Red blood cells carry oxygen around the body using a particular protein
called haemoglobin.
Exercise & Anaemia

• Easily fatigued and short of breath. Because your blood is iron deficient
and carries less oxygen to working muscles
• However, research suggests that regular exercise can markedly
improve your endurance and overall fitness level
• Start with shorter sessions (10 to 15 minutes) and gradually add five
minutes to your workouts every two to four weeks.
 • Ideally, you should build up to 30 to 60 minutes, at least three to four
days per week.
• At least two days per week, follow a strength-training program with one
to three sets of exercises for the major muscle groups, with 10 to 15
repetitions.
• Take frequent breaks during activity if needed. Your workouts should be
comfortable and not strained.

Exercising With Anemia

If you have anemia, exercise may leave you easily fatigued and short of breath.
Because your blood is iron deficient and carries less oxygen to working
muscles, moderate physical activity can feel significantly more strenuous.
However, research suggests that regular exercise can markedly improve your
endurance and overall fitness level. The key to maximizing the benefits of
exercise is to follow a well-designed program that you can stick to over the
long-term.

Getting Started
• Talk with your health care practitioner before starting an exercise
program and ask for specific programming recommendations.

• Take all medications as recommended by your physician.

• The primary goal of your program is to improve endurance. Choose

activities that you enjoy and will do on a regular basis.

• If your fitness level is low, start with shorter sessions (10 to 15 minutes)
and gradually add five minutes to your workouts every two to four
weeks. Ideally, you should build up to 30 to 60 minutes, at least three
to four days per week.
 • At least two days per week, follow a strength-training program with
one to three sets of exercises for the major muscle groups, with 10 to
15 repetitions.
• Take frequent breaks during activity if needed. Your workouts should
be comfortable and not strained.

Exercise Cautions
• Do not exercise if resting blood pressure is greater than 180/110
mmHg.
• Stop exercising immediately if you experience chest pain
• Contact your physician if you experience chest pain, labored breathing
or extreme fatigue.
• High-intensity exercise and dehydration may increase the risk of sickle
cell crisis. Closely monitor your intensity level and stay within your
target heart-rate zone.

Your exercise program should be designed to maximize the benefits with the
fewest risks of aggravating your health or physical condition. Consider
contacting a certified health and fitness professional* who can work with you
and your health care provider to establish realistic goals and design a safe
and effective program that addresses your specific needs.

PCOD (Polycystic Ovarian Disease)

• PCOD is a medical condition in which the woman ovaries produce

immature or partially mature eggs in large numbers and over the time
these become cysts in ovaries.
• Due to this ovaries become large and secrete large amount of male hormones (androgens )
• Insulin Resistance
 Pregnancy

• Pregnancy is the term used to describe the period in which a fetus develops inside a woman's
womb or uterus.

• Pregnancy usually lasts about 40 weeks, or just over 9 months,

Benefits of Exercise during Pregnancy

 • Improved posture and appearance

• Relief of back pain

• Stronger muscles in preparation for labor and support for loosened joints.

• Improved circulation

• Increased flexibility

• Increased aerobic endurance

• Increased energy level and less fatigue

• Decreased muscle tension that promotes relaxation

• Promotion of feelings of well-being and a positive self-image.

Guidelines and precautions for Prenatal exercise programs

• Always maintain correct posture by tilting pelvis and straightening your back.

• Monitor breathing and maintain the ability to walk and talk comfortably while exercising.

• Exercise should be done regularly three times per week.

• During pregnancy, aerobic exercises should not exceed five times per week in so your body can
recover and rest properly.

PRENATAL EXERCISES
Kegel’s Exercises

• To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you're
lifting the marble.

• Try it for three seconds at a time, then relax for a count of three. For best results, focus on
tightening only your pelvic floor muscles.

• Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your
breath. Instead, breathe freely during the exercises.

• Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.

Exercises to be avoided in Pregnancy

1. Any high impact exercise.

2. Planks or push-ups.

3. Movements or exercise that places extreme pressure on your pelvic floor

4. Traditional sit-ups and crunches

5. Exercises where you are lying on your back (especially late in pregnancy).

6. Exercises where you hold your breath.

7. Exercise in hot, humid weather.

8. Contact Sports where there is a greater risk of falling

9. Exercises that require sudden twisting movements when standing.

10. Bouncing movements & Exercises like trampoline.

Post Natal Training

• Consult with your doctor before starting any postnatal exercise program.

• Caesarean delivery will require a longer rest period.

• Recommended postnatal exercise include :
➢ Brisk walking
➢ Swimming
➢ Aqua-aerobics

➢ Yoga
➢ Pilates
➢ Low-impact aerobic workouts
➢ Light weight training

➢ Cycling.