Every morning your day is packed with responsibilities. Whether you’re heading to the office, working from home, or working at home, the demands are endless, and before you know it, the day slips away without a moment for yourself. This daily cycle leaves little time for physical activity, and it’s a pattern that many women are familiar with.
Recent data highlights a concerning rise in physical inactivity, especially among women. A study by World Health Organisation (WHO) , published in The Lancet Global Health, reveals a notable gender gap: globally, 34 percent of women are inactive compared to 29 percent of men.
Women often face unique challenges that contribute to this gap, including balancing work and family responsibilities, societal expectations, and limited access to safe or convenient spaces for exercise. These barriers make it even more critical to find ways to include physical activity into daily routines.
Physical inactivity is a serious health risk. For women, the consequences can be particularly severe, increasing the risk of chronic illnesses such as heart disease, stroke, Type 2 diabetes, dementia, and certain cancers, including breast and colon cancer. The good news is that with some simple lifestyle changes, you can reduce these risks and improve your well-being.
Walk: Walking is a simple yet powerful way to stay active. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity walking or 75 minutes of vigorous activity per week. Whether it’s a brisk walk during your lunch break or a leisurely evening stroll, walking can improve cardiovascular health, strengthen muscles, and boost your mood.
Cycle: Cycling offers a low-impact way to get moving. It’s excellent for heart health, muscle toning, and weight management. Consider cycling to work, running errands on a bike, or enjoying a weekend ride. Regular cycling can significantly improve your fitness levels while fitting easily into a busy schedule.
Yoga: Yoga combines physical postures, breathing exercises, and meditation. It helps enhance flexibility, strength, and mental relaxation. Introducing yoga into your routine, even for just 10-15 minutes a day, can reduce stress, improve mental health, and increase physical fitness.
Dance: Dancing is a fun and effective way to stay active. Whether it’s a quick dance session in your living room or joining a dance class, moving to the rhythm can improve cardiovascular health, boost stamina, and lift your spirits. Dance is not only a great workout but also an enjoyable way to unwind.
Zumba: Zumba combines high-energy dance with aerobic exercises for a full-body workout. It’s an enjoyable and social way to burn calories, improve coordination, and enhance cardiovascular fitness. You can find an online session that fits your schedule.
Pilates: Pilates focuses on core strength, flexibility, and posture, making it a great way to stay fit and prevent injury. Regular Pilates practice can improve balance, build muscle tone, and increase body awareness. It’s particularly beneficial for women looking to strengthen their core muscles.
Play: Take part in sports and recreational activities like badminton, tennis, or basketball. Playing games not only helps improve cardiovascular health and coordination but also provides a fun way to stay active. Whether it’s joining a local sports league or organising a game with friends, play can be both social and beneficial for your health.
