[vc_row][vc_column][vc_column_text]When discussing fitness goals, the first topic that often comes to mind is weight loss. While achieving and maintaining an ideal weight is an admirable goal, focusing on shrinking yourself is not always conducive to a healthy lifestyle.
In fact, basing your fitness goals on losing weight has been shown in
scientific research to be detrimental to achieving that goal compared to simply focusing on improving your health. In other words, putting all of your mental and physical efforts into weight loss works against you.
In the research, women who focused on appearance-based outcomes actually gained weight after the 30-month study. Conversely, women who concentrated on goals unrelated to their appearance achieved significant weight loss.
Regardless of your motivations for exercising and eating well, there are many incredible reasons to do so. Here are a few, especially for women.
Meaningful Fitness Goals for Women
Balance your hormones
Your hormones are the signaling system of your entire body, finding chemical messages throughout your systems to regulate your metabolism,
sleep, mood and libido.
Women's hormones are in constant fluctuation, especially throughout their fertile years. Many hormonal dysfunctions and changes can occur when the messages are out of whack. Exercise helps send the correct messages through your body. Your muscles act like companions to your endocrine system, helping
regulate metabolism and releasing hormones.
One of these hormones is the little-known irisin.
Irisin turns on particular gene signaling that tells the body to transform white fat into metabolically advantageous brown fat. It also helps increase bone mass and reduces fat storage by telling stem cells where to go. Participating in moderate to intense exercise can
increase this hormone production. This includes cardiovascular and strength training.
Estrogen is also affected by exercise. It plays a role in regulating your bone health and cholesterol levels. Excess estrogen can cause an increased risk for breast cancer and other health concerns.
Research shows that exercise can prevent this effect.
Along with a few other beneficial hormonal effects,
exercise also helps regulate the
stress hormone cortisol. As long as you don’t overdo it with long, strenuous, frequent workouts, cortisol is reduced through physical activity. This is excellent news because
cortisol has many adverse health effects when it is too high, such as interfering with your blood sugar control and metabolism, increasing
inflammation and decreasing libido.
Build muscle and strength
Sufficient muscle size and strength contribute to a healthy metabolism by increasing the calories you burn, even at rest. As well, muscle works to send the proper hormonal signals through your body (as discussed above).
Building muscle is a fantastic goal for women since aging can result in a decline of muscle mass, lowering your metabolic rate and putting you at greater risk for injuries. Furthermore, women can experience a weakening of the pelvic floor muscles with age, changes in hormones, childbirth and other lifestyle factors like obesity.
Building muscle and strength
in your core and glutes, in turn, help strengthen the muscles of the pelvic floor. This will mean less chance of leaking urine when you laugh, sneeze or exercise, better sexual health and
less risk of pain and complications related to the pelvic floor.
Become more independent (and stay that way)!
One of the best aspects of working on your physical fitness is independence. Not only
as we age but in life, such as carrying groceries, shoveling snow and even opening jars. In fact, grip strength is
a measure of independent and functional aging. Those with a strong grip strength are much more likely to have better health outcomes.
A strong and stable body
reduces your risk of falls and injuries as you age, helping you stay independent and active into your
golden years. You will also have a much lower chance of experiencing
back pain.
Increase your bone density
Women are at a much higher risk of developing weak bones and osteoporosis. One of the only ways to
increase bone density (along with proper nutrition) is weight-bearing exercise.
Resistance training to boost your bone health is a worthy goal to have in mind. Bone density decreases with age unless you combat it through
resistance training. This bone loss can lead to spinal problems, back pain, fractures and breaks. Women experience
75% of all hip fractures, with the leading cause being weakened bones.
Set a healthy example for your family
While women often put others before themselves in so many circumstances, it is vital to put yourself first when it comes to focusing on your health. However, one excellent reason to participate in physical activity is the example you will set for your family.
If you have children, this can mean the difference between them growing up as
sedentary teens and adults or as active, vibrant and healthy individuals. Exercise helps reduce incidences of mental health issues such as anxiety and depression, considerably lowers risks of several diseases and provides all of the benefits discussed above. Maintaining a strong and active body can also increase self-esteem and confidence.
These benefits provide highly prized and sought-after effects in ourselves, our children, friends and partners. What's more, participating in
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