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Key Messages
- Physical activity need not be strenuous to achieve
health benefits.
- Women of all ages benefit from a moderate amount of
physical activity, preferably daily. The same moderate amount of activity can be obtained
in longer sessions of moderately intense activities (such as 30 minutes of brisk walking)
as in shorter sessions of more strenuous activities (such as 15-20 minutes of jogging).
- Additional health benefits can be gained through
greater amounts of physical activity. Women who can maintain a regular routine of physical
activity that is of longer duration or of greater intensity are likely to derive greater
benefit. However, excessive amounts of activity should be avoided, because risk of injury
increases with greater amounts of activity, as does the risk of menstrual abnormalities
and bone weakening.
- Previously sedentary women who begin physical activity
programs should start with short intervals (5-10 minutes) of physical activity and
gradually build up to the desired level of activity.
- Women with chronic health problems, such as heart
disease, diabetes, or obesity, or who are at high risk for these conditions should first
consult a physician before beginning a new program of physical activity. Women over age 50
who plan to begin a new program of vigorous
physical activity should first consult a physician to be sure they do not have heart
disease or other health problems.
- The emphasis on moderate amounts of physical activity
makes it possible to vary activities to meet individual needs, preferences, and life
circumstances.
Benefits of Physical
Activity
- Reduces the risk of dying from coronary heart disease
and of developing high blood pressure, colon cancer, and diabetes.
- Helps maintain healthy bones, muscles, and joints.
- Helps control weight, build lean muscle, and reduce
body fat.
- Helps control joint swelling and pain associated with
arthritis.
- May enhance the effect of estrogen replacement therapy
in decreasing bone loss after menopause.
- Reduces symptoms of anxiety and depression and fosters
improvements in mood and feelings of well-being.
- Can help reduce blood pressure in some women with
hypertension.
What Communities Can Do?
- Provide environmental inducements to physical
activity, such as safe, accessible, and attractive trails for walking and bicycling, and
sidewalks with curb cuts.
- Open schools for community recreation, form
neighborhood watch groups to increase safety, and encourage malls and other indoor or
protected locations to provide safe places for walking in any weather.
- Encourage employers to provide supportive worksite
environments and policies that offer opportunities for employees to incorporate moderate
physical activity into their daily lives.
- Provide community-based programs to meet the needs of
older women, women with disabilities, women of racial and ethnic minority groups, and
women with low incomes. Include child care arrangements to encourage the participation of
women with children.
- Encourage health care providers to talk routinely to
female patients about incorporating physical activity into their lives.
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