4 Key Health Benefits of Exercise for Women

When it comes to feeling good and looking great throughout different life stages, there’s one universal solution that stands out: exercise.

Healthcare often brings to mind doctor visits, lab tests, and vaccines. However, there are many factors within our control that can greatly improve our well-being. From improving our diets to managing stress and adding fun into our routines, physical activity is a powerful tool that can enhance overall health.

Regular exercise is recognized by the American Academy of Family Physicians for its ability to reduce blood pressure, manage cholesterol levels, prevent cardiovascular diseases, combat diabetes, improve mental function, and extend life expectancy. For women, these benefits become even more significant due to hormonal shifts and unique health risks. Here are four ways exercise specifically enhances women's health:

1. Eases Mood Fluctuations

From menstruation to menopause, women experience fluctuating hormone levels, especially estrogen and progesterone. These hormonal changes impact both fertility and brain chemistry, contributing to mood swings. As estrogen levels drop, particularly before and during menstruation or during menopause, the body experiences a decrease in serotonin, a chemical that helps regulate mood. This drop can lead to moodiness, anxiety, and even depression, especially during PMS or after childbirth.

Exercise helps balance these hormone-driven mood swings by stimulating the release of endorphins, often referred to as the body’s natural "feel-good" chemicals. These endorphins promote a sense of well-being and relaxation after physical activity.

Even beyond menopause, regular exercise can help stabilize mood. A study involving 60 women experiencing postmenopausal anxiety and depression found that those who exercised reported an 18-22% improvement in symptoms, while the non-exercising participants showed no change.

2. Protects Bone Health and Prevents Osteoporosis

Osteoporosis, a condition that weakens bones and makes them more prone to fractures, affects women at higher rates than men. According to the Office on Women’s Health, 8 million out of 10 million Americans with osteoporosis are women. Additionally, half of all women over 50 will experience a bone fracture due to this condition. This is partly due to women having thinner bones and losing bone mass more quickly as they age, particularly after the drop in estrogen levels during menopause.

The good news is that exercise, particularly weight-bearing and strength-building exercises, can help build and maintain strong bones. These exercises promote bone density, making them especially beneficial in young adulthood when the majority of bone mass is developed. Activities like jogging, hiking, and tennis strengthen bones, while strength training exercises like weight lifting or using resistance bands improve muscle mass, balance, and coordination, reducing the risk of falls. Always consult with a healthcare provider or fitness expert to tailor an exercise routine that suits your needs.

3. Helps Maintain Healthy Weight

While both men and women experience weight gain as they age, women face unique challenges. Pregnancy-related weight can persist long after childbirth, and menopause can lead to the redistribution of fat, especially around the belly. Additionally, as women age, muscle mass naturally declines, which lowers the number of calories burned at rest.

Exercise can help offset these changes by increasing muscle mass, which burns more calories than fat. Additionally, physical activity helps burn calories and prevent the accumulation of excess body fat. A long-term study by Northwestern University found that while everyone gained weight with age, those who exercised gained less weight. Women, in particular, gained an average of 13 pounds less compared to those who were sedentary.

4. Enhances Sleep Quality

Good sleep is essential for mental and emotional well-being. Research from the University of Bern highlights the brain’s role in processing emotions during sleep, consolidating positive feelings while reducing negative ones.

Exercise is a proven way to improve sleep. A 2020 study revealed that middle-aged adults who engaged in physical activity reported better sleep quality, falling asleep faster and staying asleep longer. Those who participated in different types of exercise, including high-intensity interval training (HIIT) and whole-body electromyostimulation training, all showed improvements in their sleep patterns.

While the benefits of exercise are clear, finding the motivation to work out can be a challenge for some women. However, the key is to take the first step and commit to being active, even if it's just a small change. Whether it's finding a workout buddy or hiring a personal trainer, making exercise a part of your routine will bring long-lasting benefits to your physical and mental health.

To get started, speak with your OB/GYN or primary care provider about integrating exercise into your daily life in a safe and manageable way.