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In a new study, researchers have found that women are getting more health benefits from their workouts than men. The study, published in the prestigious Journal of the American College of Cardiology, found that women can get the same ‘survival advantage’ as men with significantly less exercise. According to research, women need just less than 2.5 hours of moderate to vigorous aerobic activity per week to get the same benefits that men get from five hours of physical activity. This means that women who exercise regularly can effectively reduce their risk of mortality by 24%, compared with 15% for men. (Also Read | From pancreatic disease to inactive lifestyle; Expert on possible causes of cardiac arrest in people over 50)
The study analyzed health data from a wide-ranging group of 412,413 adults across the US from 1997 to 2019. By the end of the study period, 39,935 adults had died, with 11,670 of those deaths attributed to cardiovascular problems.
The study also showed that when it comes to strength training, women reach their peak benefits with one session of muscle-strengthening activities per week, while men need three such sessions per week for the same benefits. it occurs.
Heart-Healthy Exercises for Women
Heart-healthy exercise is important for maintaining women’s heart health and overall well-being. It is essential to engage in a combination of aerobic exercise, strength training and flexibility exercises.
Dr. V. Vinoth Kumar, Senior Consultant Interventional Cardiologist, Care Hospitals, HITEC City, Hyderabad shares some heart-healthy exercises for women:
1. Aerobic Exercise
Brisk walking: A simple yet effective aerobic exercise that is easy to incorporate into daily life.
Jogging or running: If you enjoy high-intensity activities, jogging or running can be great for heart health.
Biking: Biking is a low-impact exercise that is gentle on the joints.
Swimming: An excellent full-body workout that’s easy on the joints.
2. Strength training
Bodyweight exercises: Include exercises like squats, lunges, push-ups, and planks to build strength using your body weight.
Resistance training: Use resistance bands or free weights to increase muscle strength.
Weight Machines: If available, use the weight machines at the gym to target specific muscle groups.
3. Flexibility and Stretching
Yoga: A combination of physical postures, breath control and meditation to improve flexibility and reduce stress.
Pilates: Focuses on core strength, flexibility and overall muscle balance.
Stretching routine: Incorporate dynamic and static stretches to improve flexibility and prevent injury.
4. Interval Training
High Intensity Interval Training (HIIT): Alternate between short bursts of intense activity and periods of rest. This can be effective for heart health and time efficiency.
5. dancing
Zumba, aerobic dance, or dance classes: A fun way to get your heart rate up while enjoying music and social interaction.
6. Mind-body exercise
Tai Chi: Combines slow, flowing movements with deep breathing and meditation.
Qi Gong: Similar to Tai Chi, focuses on slow, gentle movements and breathing.
7. Cardio classes
Cardiovascular exercise classes: Participate in classes like spin, step aerobics, or cardio kickboxing for a structured and energetic workout.
8. Outdoor Activities
Hiking, jogging trails, or nature walks: Engage in outdoor activities that provide both physical activity and the benefits of being in nature.
Remember to consult a health care professional before starting a new exercise program, especially if you have any existing health problems. It is important to choose activities that you enjoy so that it becomes easier to follow a regular exercise routine.
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