Adults are expected to do moderate physical activity for 150 minutes weekly or intense activity for 750 minutes. However, research shows that only 39% of women in Singapore are hitting the target. The majority of the older women aged 50 years and up are considered physically inactive and follow unhealthy diets, which puts them at high risk for chronic diseases.
Statistically, women are generally less physically active than men. By following these three simple steps, you can make positive changes in your life.
STEP 1: Getting Started
Before getting started, it is important to know your body and what it is capable of.
Every woman falls under different body types that might affect their physical performance. For example, some women may have disabilities that could hinder movement. Others, specifically older women, have brittle bones that prevent them from doing anything strenuous. Whatever the case may be, the first step towards a more active lifestyle is to visit a women’s clinic. to know your body.
Clinics offer physical examination and regular health screenings to measure the body’s vital signs. Body Mass Index (BMI), blood pressure, and heart rate are important information every woman must have access to before starting a workout routine.
Not only is taking a medical exam a necessary step to know your body, but it also ensures your safety when participating in intense physical activities. With the necessary information of your body, you and your healthcare specialist can better analyse what type of exercises you can participate in and formulate a customised fitness program to help you achieve your goals.
STEP 2: Breaking the Barriers
The second step is incorporating the workout routine into your daily schedule. Starting is easy. It’s maintaining a regularly active lifestyle that requires more effort. Some of the common barriers that hinder women from exercising include:
- Lack of time
- Lack of money
- Societal expectations
You need to have a level-headed attitude to focus on your goals and improve your health. Here are some ways to overcome obstacles:
- Lack of Time: As a woman, it’s no question that you are busy juggling home, family, and work responsibilities. Most times, you struggle to find the time to exercise. As a solution, try to find everyday moments to fit a physical activity. For example, you can walk when you do daily errands like grocery shopping and picking up the kids from school. During lunchtime, you can allot 10 minutes to do stretching and other moderate exercises.
- Lack of Money: Most women assume that it is expensive to enrol into gym memberships. But there are other options available such as ActiveSG Gym. One can also take up free exercise reign from Youtube. In addition, walking in a park and home workouts are just as effective and completely free.
- Societal Expectations: Cultural expectations of women can discourage them from participating in specific sports. For example, football is not a common sport for women in Singapore. However, it is your choice to disregard expectations and start a movement or explore alternative women sports such as netball.
STEP 3: Maintaining Healthy Habits
Besides exercising, another important aspect to consider is a healthy and nutritional diet. With regular blood work and doctor consultations at a Singapore women’s clinic, you can determine the nutrients your body lacks and create a dietary plan that meets health requirements.
In addition, studies show that women should undergo health screening in Singapore like mammograms, pap smears, and cholesterol checks regularly to prevent complications and ultimately improve their quality of life.
Mammograms can detect breast cancer. With the risk of breast cancer increasing as women age, doctors recommend that women aged 45 years and above should schedule an annual mammogram.
On the other hand, pap smears examine the body’s cells and the changes that might lead to cervical cancer. Women aged 21 years and above are expected to schedule pap smears every three years.
High levels of cholesterol cause stroke and other heart conditions. Having your cholesterol levels checked every five years can help you prevent any possible risks of cardiovascular diseases.
Besides exercise and proper diet, scheduling check-ups is a habit every woman should do.
Seeking Help When Needed
When you encounter the following symptoms while doing vigorous exercises, you should alert your doctor:
- Discomfort in your chest area and neck
- Dizziness that may lead to fainting
- Shortness of breath during mild exercises or times of rest
- Pain in your lower leg
Taking these essential steps to enhance your body and live a healthier lifestyle will result in long-term benefits such as reducing the risk of high blood pressure, stroke, and diabetes. Participating in physical activities can also improve your mood and your overall well-being. When you shift to a more active lifestyle, you can achieve total wellness.