Every year, starting on Mother’s Day, the U.S. Department of Health and Human Services’ (HHS) Office on Women’s Health (OWH) promotes National Women’s Health Week as a time to encourage women and girls to make their health a priority. In addition, the National Cervical Cancer Coalition (NCCC) sets aside the entire month of May as Women’s Health Month, to shine a bright spotlight on the unique health needs of girls and women.

During National Women’s Health Week – May 8-14, 2022 – we should all reflect on women’s individual health needs and think of ways to improve the overall health of women and girls. Whether you continue to pursue your current healthy path or find new ways to achieve a healthy lifestyle, the team at AFAC gym is here to assist you! In this blog, we’ll discuss some ways you can enjoy better health during National Women’s Health Week and Month, both inside and outside our woman-owned gym in Thornton.

Get Moving and Stay Active at the Gym

The main way that AFAC gym can help members commemorate National Women’s Health Week is by encouraging them to be as physically active as possible. According to the physical activity guidelines set forth by the HHS, exercising regularly is one of the most important actions you can take at any age to improve your health and wellbeing.

Consistent physical activity can help you feel better, sleep better, function better, and reduce the risk of many chronic diseases. Research shows that women and men of all ages, races, and ethnicities, and even those living with a chronic condition or disability, gain benefits from exercising regularly.

Here are the key physical activity guidelines for adult women and men.

Physical Activity Guidelines for Adults

Overall, adults should move more to fight the negative effects of a sedentary lifestyle. Some exercise is better than none, and adults who sit less and do any amount of moderate or vigorous physical activity will enjoy some health benefits.

Cardiovascular (Aerobic) Exercise

It’s recommended that adults should get at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) per week of moderate-intensity cardiovascular exercise. Another alternative is to get 75 to 150 minutes of vigorous-intensity cardiovascular exercise per week, or an equivalent combination of moderate- and vigorous-intensity aerobic exercise. It’s best for this aerobic physical activity to be spread throughout the week.

What is the difference between moderate-intensity and vigorous-intensity exercise?

Exercise intensity is measured by a percentage of your maximum heart rate, which can vary from person to person. During moderate-intensity exercise, you should be at 50-70% of your maximum heart rate. During vigorous-intensity exercise, you should achieve 70-85% of your max heart rate.

One way to measure your maximum heart rate is to subtract your age from the number 220. For example, the estimated maximum heart rate of a 50-year-old woman would be 220 minus 50, or 170 heartbeats per minute.

This, however, is a loose guideline. Another way to gauge the intensity of your cardiovascular exercise is to pay attention to how you feel. For example, during moderate-intensity exercise, you’ll breathe harder and faster, but still be able to carry on a conversation. Also, you’ll develop a light sweat after about 10 minutes of activity. Common moderate-intensity exercises include brisk walking, yard work, and dancing.

During vigorous-intensity exercise, your breathing will be deeper and more rapid, and you won’t be able to carry on a conversation without regularly pausing to take a breath mid-sentence. You’ll also develop a good sweat after just a few minutes of exercising. Typical vigorous-intensity activities include running, brisk climbing uphill, intense cycling, and heavy lifting.

Strength Training (Muscle Building) Exercise

Adult women and men should do strength training exercises that involve all major muscle groups on two or more days per week. These muscle-building workouts should be of moderate or greater intensity.

In the not-too-distant past, many women avoided lifting weights and other strength-training exercises because they were afraid of becoming too bulky or masculine-looking. Thankfully, these myths and stereotypes are quickly fading away, and now, more women than ever are lifting weights because of the many benefits these workouts provide.

If you are interested in starting a strength training program at the gym, please speak to a member of our team. We have personal trainers on staff who can show you how to use our strength training equipment and develop a program that fits your unique needs and fitness goals.

Guidelines for Older Adults and Those with Chronic Health Conditions

The key fitness guidelines outlined above apply to older adults and those with chronic health conditions and disabilities, with several caveats.

For example, adults who can’t complete the recommended amount of cardiovascular exercise (150-300 minutes of moderate-intensity or 75-150 minutes of vigorous intensity) should engage in regular aerobic activity as their abilities and health conditions allow.

In addition, these adults should also do muscle-strengthening activities that involve all major muscle groups on 2 or more days per week, or as much as their health conditions and abilities allow.

Most importantly, older adults and those with chronic health conditions or disabilities should consult their health care providers about the types and amounts of physical activity that are appropriate for them.

Nourishing Your Body for Your Gym Workouts

In addition to getting the right amount of physical activity both inside and outside the gym, women should also focus on giving their bodies the nourishment they need to stay healthy.

• Get plenty of protein — Protein will help you maintain muscle mass as you age and will also give you the best results from your strength training program at the gym. You should consult with your health care provider on the proper amount of protein to consume in your diet. For those who want to maintain or increase muscle mass in combination with physical activity, a good rule of thumb is to eat roughly 0.8 to 1 gram of protein per pound of body weight. That amount may increase to as high as 1.5 grams of protein per pound of body weight for those looking to add lean mass. You should choose a variety of foods with protein including seafood, poultry, lean meats, beans, peas, lentils, eggs, nuts, seeds, nut butters, and tofu. Protein supplements like powders and bars can also be used to boost protein intake.
• Eat less saturated fat — Cut back on fatty meats and high-fat dairy products. Also limit foods like burgers, pizza, and creamy sauces and gravies.
• Cut down on salt (sodium) — Look for foods that are labeled “low sodium” or “no salt added.” Eat high-sodium foods like chips, crackers, and salted nuts in moderation, and avoid adding too much salt to your food.
• Get more fiber — Add fiber to your diet by eating plenty of fruits, vegetables, whole grains, and beans in your diet.
• Eat a variety of fruits and vegetables — This can include options that are fresh, frozen, dried, or canned.  Fresh, bright-colored vegetables like tomatoes, carrots, cabbage, spinach, kale, broccoli, and romaine lettuce are all great options, as are fruits like apples, oranges, bananas, pears, watermelon, strawberries, blueberries, and peaches.
• Focus on low-fat dairy — Fat-free and low-fat dairy products are good sources of calcium and protein. Try fat-free or low-fat (1%) milk, yogurt (Greek yogurt is especially high in protein), cheese, and cottage cheese. You can also try soy milk with added calcium, vitamin A, and vitamin D.
• Have plenty of whole grains — Look for products that say they’re 100% whole grain. For example, check out whole-grain breads, bagels, tortillas, English muffins, hot or cold breakfast cereal, brown or wild rice, oats, quinoa, and pastas.
• Learn about healthy fats and oils — Instead of foods high in saturated fats, consume healthier unsaturated fats like seafood, nuts, avocados, and seeds. Use vegetable oils (olive, canola, corn, peanut, soybean, or sunflower) instead of butter for cooking. Choose oil-based dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch. While vegetable oils are usually healthy choices, avoid palm and coconut oils, which are high in saturated fat.
• Avoid sugars and other simple carbohydrates — Simple or “bad” carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients. Examples of these empty calories include sugary sodas, white bread, pasta, pizza dough, pastries, sweet desserts, white flour, white rice, and many breakfast cereals. These simple carbs digest quickly and cause unhealthy spikes in blood sugar levels. When you eat refined or simple carbs, your bloodstream is flooded with sugar. This triggers a surge of insulin to clear the sugar from your blood. All this insulin can leave you feeling hungry right after you eat and craving more sugary carbs. This can cause you to overeat, put on weight, and over time lead to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to heart disease, high blood pressure, obesity, and other health conditions.
• Consume the right amount of calories — If you’re watching your weight or trying to lose weight, learn your body’s caloric needs, metabolism, and the right combination of diet and exercise to achieve your weight loss goals.

Focus on Your Mental Health, Too

Staying active and eating right not only have physical benefits, but also will support your mental health throughout your life. Here are some ways that women can make mental health a priority in their lives.

• Stay connected with family and friends.
• Make a list of small acts of self-care that you can practice daily and do them.
• Find ways to connect with your community or faith-based organizations.
• Take the time to unwind and focus on activities that you enjoy.
• Build a toolbox of healthy ways to cope with stress.
• Schedule quiet time for mediation, yoga, and reading.
• Spend some time outside in nature to get some fresh air and exercise.
• Go to the gym and find workouts that boost your mood and mental health.
• Try to get at least 7 hours of sleep per night. Follow a routine for going to sleep and waking up at the same time every day, even on weekends, to improve your sleep habits.
• Find a local support group. Support groups provide a safe place for you to find comfort and remind you that you’re not alone.
• Recognize when you need more help and talk to a professional counselor, social worker, or psychologist if stress gets in the way of your daily activities for several days in a row.

Every Week Is Women’s Health Week at AFAC Gym

Adventure Fitness Athletic Club is a woman-owned gym that understands the unique fitness challenges women face in their daily lives. Our owner, Susan Schaffner, is dedicated to supporting people of all ages and abilities as they strive to achieve greater health and well-being.

If you’d like to learn more about pursuing your fitness goals at AFAC gym and why we’re the best gym in Thornton, Colorado, please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.