10 Health Benefits of Exercise for Women That Increase Self-Esteem

The health benefits of exercise for women were so far from my mind when I first starting making my lifestyle changes.

I was physically exhausted from the moment that I woke up in the morning until I finally went to sleep at night.

While I was very intrigued by the potential health benefits of exercise for women, thinking about exercising was the last thing on my list!

But, after I made changes like getting better sleep, eating clean, eating more plants, drinking water, and meditating I started to feel stronger.

As I felt stronger and had more energy, I was more motivated to find an exercise routine that I loved and would stick with.

One of the health benefits of exercise for women that really appealed to me was more energy. I knew that I wanted a more dynamic life with more adventures and connections.

I wanted to travel and to help my children to value experiences over things.  

But, I wasn’t physically capable of any of that as long as I was feeling the way that I did. And, I couldn’t really understand how huffing and puffing in the gym was going to GIVE me energy. 

It seemed like it would actually just take all of my energy! 

So, I started learning all that I could about the health benefits of exercise for women and how staying committed to an exercise routine would help me to feel more energetic. 

What does exercise to do the body? 

It was important for me to understand what was happening inside of my body when I exercised.

I wanted to know that I wasn’t causing myself more trouble than I was helping. I learned about a few things that your body goes through when you start exercising. 

Heart and Breath Rate Increase

If you have ever started any kind of exercise routine you have probably noticed that your heart rate immediately goes up and it gets a little harder to breathe.

At first, I had a hard time with this and it would cause panic attacks because not being able to breathe was scary. But, as I did more exercise, my heart rate and breathing were more regulated.

The reason that your heart rate and breathing go up is that your muscles are working harder. That means they need more oxygen and they need it faster.

Your lungs put oxygen into your blood and your heart pumps the oxygenated blood to all parts of your body.

As your muscles change and grow, it will take more exertion for your heart rate and breathing to increase. 

Muscles Get Sore

If you haven’t exercised for a while and you go and do a bunch of squats, you’re going to notice that your muscles are very sore after.

This is because exercise actually damages your muscles by creating small tears in the muscle fibers.

Your muscles respond to those small tears by repairing them and that process makes your muscles bigger and stronger.

But, those small tears release lactic acid and that acid sits on your muscles and causes the soreness.

You’ve probably heard the phrase “no pain – no gain”.

That phrase is referring to this scenario where your muscles hurting is confirmation that you have created the small tears necessary for muscle growth. 

Hormones Balance

As I mentioned before when you exercise you are getting more blood and oxygen to all of the different parts of your body.

That alone can help improve your mood because your brain loves to have more oxygen.

Some of the other health benefits of exercise for women that are related to mood are a bigger and stronger heart, more elastic blood vessels, and stronger muscles.

All of these things help your body to function more efficiently so you’re not tired, irritable, and unmotivated.

You actually feel more pep and more energized.

That improves your mood because you feel like you can take on more. Exercise is an amazing way to practice self-care and prioritize you over everything else.

Body Burns Fat for Energy

I wasn’t really focused on losing weight when I first started my healthy lifestyle changes. I just wanted to stop feeling like hammered crap.

But, as an added bonus I did lose 30-lbs without really paying any attention.

My hormones are not completely balanced yet because I still have 30 lbs to lose and it will not go away no matter what I do.

But, I know that it will start to fall off if I continue my lifestyle changes and focus on being healthy over being skinny. 

Learning about the effects that exercise was having on my body really helped me to stay motivated and stick with my exercise routine.

At first, I just did 20-minutes of yoga each day. But, I was consistent with that and never missed a day.

Then, I started learning about the health benefits of exercise for women and I slowly expanded my exercise routine. 

What are the health benefits of exercise for women?

In many obvious ways, a woman’s body is much different than a man’s body.

However, there are some ways they differ that are not so obvious.

And, that is why it’s important to know exactly about the health benefits of exercise for women. 

Less Risk for Dementia

Working your body actually works your mind, who knew!? In fact, activities like dancing and yoga require you to learn a sequence, remember it, and then perform it.

All of these steps exercise your brain, which keeps neurons firing and reduces your risk for dementia.

As a woman, you hold space in your mind for so many things and so many people.

But, when you go to exercise, you are allowed to let all of that go and just think about the movements you are doing.

That gives your brain room to breath and get strong. 

Less Risk for Osteoporosis

Osteoporosis is the degenerative loss of bone mass in your body.

Over time, our bones become more brittle leaving us at greater risk of falling and breaking a bone.

But, when you do exercises like strength training, you are strengthening your muscles and your muscles then protect and hold up your bones.

In fact, exercise is one of the most important things that you can do to protect your bones from osteoporosis. 

Just like practicing clean beauty is best for your skin, getting exercise every day is best for your bones.

Improves Digestion

Exercising actually helps the muscles in your intestines to break down the food you eat and move it through the digestive tract more efficiently.

This means you are getting more nutrition from your food and moving toxins out of your body faster.

Ultimately, having better digestion gives you more energy, healthier skin, and an overall better mood. 

Reduces Anxiety, Stress, and Depression

When your body feels like crap, it impacts your quality of life. The things that you used to enjoy are annoying or lack-luster.

The people in your life are difficult to be around. And, you feel vulnerable all the time because you are weak and trapped in your body.

All of this leads to depression, anxiety, and daily stress which can cause more physical symptoms.

Eventually, you’re stuck in a vicious cycle that feels impossible to escape from. 

Just like paying attention to your finances and budgeting is good for your health and anxiety so is exercising.

Better Focus and Productivity

Having adrenal fatigue meant that I had severe brain fog. Sometimes to the point where I felt like I shouldn’t be driving because I was so “out of it”.

But, changing my diet, improving my sleep and getting exercise every day really made a difference for me.

In fact, when I work out I get great ideas that help my clients.

I have a much clearer mind and feel more motivated to get things done when I have gotten exercise for the day. 

Less Risk for Some Cancers

Studies have shown that lung, breast, and colon cancer risk is much lower in people who are active and exercise regularly.

Breast cancer risk is specifically reduced by exercise. Estrogen increases your risk of breast cancer and, it is stored in fat.

So, when you exercise and break down fat cells, you are releasing store estrogen for your body to get rid of.

Reducing the amount of estrogen in your body can help to reduce your risk of breast cancer.  

It is never too late to start enjoying the health benefits of exercise for women.

Find an exercise routine that you enjoy and do it consistently.

Your mind, body, and soul will thank you!

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