Index

Sport for Women: What to Start With?

Playing sports is a favourite activity and stress relief for many people around the world. It provides us with enjoyment and also refreshes our mind. However, playing sports is actually more than running, jumping, or kicking a ball on the field. Indulging in sports helps our body function smoothly and more efficiently. Sports involve the activity and coordination of each and every muscle in our body.

Sport for Women: What to Start With?

They say that we may lead a healthy lifestyle at any age. But over time, our body undergoes a series of changes that affect the ability to engage in sports. The female body reaches its heyday by the age of 30, after which the activity of the main systems of body begins to slow down a little and becomes less intense.

By the age of 40, the following changes take place in the female body: the amount of muscle mass decreases by 30%, and the speed of nerve impulses decreases by 15%. Flexibility is reduced by 20%, which causes joint pain. Thus we have to spend more time and effort for every move we make.

Even if you have been leading an active lifestyle for a long time, to achieve a good result you need to take certain actions. Firstly visit your doctor to find out if you have contraindications for certain sports. After that, plan a personal training programme.

Remember that you need to get involved in a productive sports life step by step, starting with small loads and gradually increasing them. For example, aerobic exercises of moderate intensity help you to maintain a healthy heart. They also increase stamina and contribute to weight loss. Therefore, be sure to spend 30 minutes on a treadmill or exercise bike two or three times a week.

Flexibility and balance exercises need to be done daily if you want to stay fit at an old age. If for some reason you cannot regularly visit the gym, train yourself to walk a lot. You may download a smartphone app that counts steps and go for a walk. The doctors advise to walk at least 10,000 steps a day.

What mistakes should be avoided?

Women often choose yoga or Pilates as a type of exercise. Of course, these are very useful for maintaining flexibility and improving coordination, however, they do not provide the necessary load on the heart and muscles. A way out is to combine Pilates or yoga with cardio and physical exercises.

Do not forget about your diet when you engage in tiring exercises. It is a typical mistake of beginners. Your body needs strength, therefore be sure to include meat and beans (for muscles), as well as dairy products (for bones) in your menu.

Finally remember that you have a long way to go and therefore you should not expect instant results. However, good health and a slim figure, regardless of age, are definitely worth the effort.

SAFIA FOKINA

2026-11-01 (Jumad-ul-awwal 1448) №11.


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