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The best physical activities for women of every age

Currently, much is said about the importance of physical activity as a way to prevent a number of diseases, keep the body in shape and have a better quality of life. And, for a long time, that excuse of “I don’t like the gym” is no longer valid for anyone, because there are countless possibilities for those who want to exercise: outdoor activities, in the water, dance classes, fights and much more. most.

Therefore, the guideline for anyone is to find the activity that pleases them the most and escape from sedentary lifestyle! Roberta Borges La Guardia, Physical Education teacher and Master in Sports Training at UFMG, emphasizes that the best physical activity is the one that the person likes the most, because it is the activity that will motivate them to remain constant in practice.

But if you are still in doubt about which physical activity is best for you and for the moment you are living in, some tips can help! Below, professionals in the area suggest activities suitable for women of different age groups. Check out!

From 12 to 19 years old

Roberta explains that, as in childhood, this is an important age group for the formation of the habit of practicing physical activities. “Regular practice provides greater body self-knowledge, which makes it easier to deal with this differentiated sensation, caused by hormonal changes at this age. In addition, the practice of physical activities improves self-esteem, a very important feeling in this period of emotional fragility for women”, she says.

The Physical Education teacher adds that, whenever possible, in adolescence, physical activities should be performed collectively or in environments that have more people – this will facilitate the socialization of the teenager.

In this sense, here are some suggested activities for this age group:

1. Team games (basketball, handball, volleyball)

Priscila Cesaria, Physical Education professional at Just Fit Academia, highlights that sports bring great benefits, including: improvement in physical conditioning, cardiorespiratory capacity, strengthening, loss of overweight, increased flexibility and motor coordination. “Not to mention the psychological and social benefits as well, such as self-knowledge, learning to deal with differences and adversities, decision-making, proactivity, among many other important benefits”, she says.

“However, the most important thing is that the teenagers enjoy the activity they are doing. It has to be pleasurable, because if the person is forced to do something, it can have other bad consequences”, adds Priscila.

2. Dances

According to professionals, dance classes are also great options for this age group.

“It can be ballroom dancing, jazz, rumba, zumba, forró, zouk, axé, among others. There are gyms that provide this type of classes in a very lively way and specialized nightclubs so that the rhythms can be practiced”, comments Roberta.

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3. Aerobic activities (walking, running)

Jomar Souza, specialist in Exercise and Sports Medicine and director of the Brazilian Society of Exercise and Sports Medicine (SBMEE), highlights that aerobic activities in general, such as walking, running, cycling, swimming, are indicated. “They produce control over body fat, preventing its accumulation, produce endorphins that help alleviate menstrual cramps and also improve mood and self-esteem,” he says.

From 20 to 29 years old

Roberta points out that, when reaching adulthood, the concern with a “fit” body often becomes greater. “Besides, the modern woman works and needs disposition for the activities of daily work”, she says. “At this stage (as well as in the age group from 30 to 39 years old), it is common for women to seek physical activities of greater intensity and in places where they feel good, where they can appreciate their beauty and maturity”, she adds.

Priscila remembers that, before anything else, the most suitable activity is the one that the person likes. “All physical activity brings benefits, but above all it has to be pleasurable, otherwise it doesn’t generate assiduity”, she says.

In this age group, according to Priscila, a point to be taken into account is the goal of each woman. In this context, professionals offer some suggestions:

1. Bodybuilding

According to Priscila, weight training is a great option especially for women who are looking for a “fitted body”.

Souza adds that, at this stage, it is important to increase bone mass, thinking not only about pregnancy (if applicable), but also about avoiding osteoporosis in the future. In this sense, it is really interesting to associate weight training with aerobic activities (such as running, cycling, etc.)

2. Race

Priscila points out that if a woman’s goal is weight loss and physical conditioning, a great indication is running. This has been an activity practiced by many women and offers many health benefits. Not to mention that street racing makes new friendships possible, which is interesting in this and any stage of life.

3. pedaling

For women seeking weight loss and physical conditioning, according to Priscila, cycling is also a good alternative. It is a pleasant activity, which offers numerous health benefits, such as, for example, the feeling of well-being, in addition, it makes it possible to discover new places, see beautiful landscapes, etc.

4. Swimming

This is also a good choice for those looking to lose weight and physical conditioning. Roberta points out that those who think that activities in the water are of low intensity and, therefore, are indicated for older people, are wrong. “The activity can be controlled by the teacher according to the rhythm of the class, and it can be a very high-intensity or low-intensity activity”, she explains.

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5. Pilates

For women who seek more relaxation and well-being, Priscila suggests activities such as Pilates.

But much more than promoting relaxation, this type of activity improves posture, helps sculpt the body, helps prevent injuries, etc.

6. Yoga

Another activity indicated for women who seek more relaxation and well-being, according to Priscila, is Yoga.

There are certainly good reasons to practice Yoga: it improves the quality of life (promoting well-being, serenity and inner peace); provides emotional balance; improves insomnia and even depression problems; stimulates blood circulation; decreases back pain; improves posture; energizes the body and mind, etc.

7. Gymnastics

According to Roberta, gym classes, offered in several gyms, are very successful among women. Some examples are: localized gymnastics, classes for glutes and legs, abdominal classes, etc.

8. Fights

Muay Thai, Boxing, Jiu Jitsu classes have also been successful among many women and, according to Roberta, are a good indication.

9. Tennis

Roberta points out that the practice of sports, such as tennis, for example, is also indicated. It is worth mentioning, once again, that it is very important for women to identify with the activity they choose.

10. Circuit

In the case of short time, points out Jomar Souza, there are gyms specialized in the so-called circuits – where aerobic activity is combined with muscular resistance exercises condensed in 30 minutes a day.

11. Gymnastics for moms with babies

Roberta points out that this is still an age group in which many women become pregnant. “Pregnancy is a delicate phase, of more sensitivity and that requires specific care. Physical activity can and should be performed, also at this stage, with the help of a Physical Education professional. During this period, it is not recommended to perform physical activities of high intensity or that have an impact”, she says.

In the postpartum period, adds Roberta, gymnastics for mothers with babies is a very nice opportunity to help in the relationship with the children, in self-esteem (which is sometimes reduced in this period) and in the willingness to take care of the baby. “This type of activity can also be a great solution for moms who don’t have anyone to leave the child with or don’t have much time to spend with their child. This relationship can help the child to be more physically active and to trust the mother more, in addition to providing a moment of interaction between mother and child. There are already some gyms specialized in this area and the market tends to grow,” she says.

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From 30 to 39 years old

Roberta points out that the indications are basically the same as those given to women between 20 and 29 years old, “since today’s women have older children and also have a later menopause”, she says.

In this sense, the main suggestions for activities are:

1. Gymnastics

Gym classes are now offered in most gyms and are very popular with women.

2. Fights

Muay Thai, Boxing, Jiu Jitsu classes are also offered today in many gyms and have increasingly pleased women.

3. Tennis

Tennis is a very suitable sport for women and offers numerous health benefits, in addition to being very pleasant and a good option for those who prefer to exercise outdoors.

4. Bodybuilding

Priscila highlights that, in this age group (30 to 39 years old), the body no longer has the same vigor as before. Most of the time, sagging starts to appear and flexibility starts to decrease. “Many women are therefore concerned with aesthetics and quality of life. We started to have the first losses from a physical, hormonal and metabolic point of view”, she comments.

Bodybuilding, according to the professional, is a great option, as it improves the aesthetic part, and also helps to delay metabolic, hormonal and physical losses. “It helps prevent osteoporosis, osteoarthritis, diabetes and hypertension,” she explains.

Weight training also helps improve posture, adds Priscila, as most cases of back pain are related to muscle weakness and lack of flexibility. “Therefore, weight work is indicated in these cases, as the muscles (which support the bones) become more resistant”, she says.

5. Aerobic activities (walking, running)

Once again, aerobic activities play a fundamental role, as highlighted by Souza. “Now even more so in controlling excess fat and protecting bone mass,” he says.

6. Gymnastics for moms with babies

In the postpartum period, if applicable, gymnastics for moms with babies are a great opportunity. It helps in the relationship with the children, in self-esteem and in the willingness to take care of the baby.

As Roberta explains, this type of activity can also be a good tip for moms who don’t have anyone to leave the child with or don’t have much time to spend with their child.

From 40 to 49 years old

Roberta explains that, at this age, the body is already starting to undergo a metabolic deceleration and physical activity helps to maintain day-to-day mood, the proper functioning of the body, self-esteem and the quality of movements.

Some suggested activities for this phase are:

1. Walk

Priscila highlights that, in middle age, programs of…

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