Despite research recommending that individuals participate in regular physical activity (30 minutes of moderate activity most days of the week), sedentary behaviors and the incidence of chronic diseases (such as Type II diabetes and hypertension) are rapidly increasing, especially among women. Unfortunately, the small percentage of women who do engage in regular physical activity (28.3%) tend to choose aerobic activities over resistance training activities. Women are at an increased risk of osteoporosis and tend to have more fat tissue compared to lean muscle. Resistance training, in addition to aerobic activity, is critical to helping women maintain strong bones and a health body composition, especially as they age. According to Godfrey and Nelson (2009), women need motivators to help them adopt and maintain a more active lifestyle.

Why is physical activity so important and how can women adopt a more active lifestyle?

Q. What do the Physical Activity Guidelines for Americans tell us about the role of exercise for health promotion and disease prevention for women?

A. Physical activity should be a normal, unconscious aspect of a women’s daily life. Unfortunately, the way our daily lives are run leave little time or opportunity for physical activity to happen unconsciously. This is a major public health concern because regular physical activity can reduce the risk of many chronic diseases. A woman who gets 2 ½ hours of moderate physical activity or 75 minutes of vigorous activity a week greatly reduces her risk of chronic disease, especially if she fits in some resistance training as well.

Q. Do you subscribe to the premise that women can be fat and fit?

A. Absolutely! Women can be above a “healthy weight” body mass index and still be physically fit. Overweight women who are physically active are still healthier than sedentary women who are at a health body weight.

Q. Given the magnitude of the health advantages of physical fitness, what are the most common obstacles preventing adoption of exercise that clinicians might address in the office setting?

A. The 2008 Guidelines for Physical Activity aimed at encouraging both health professionals and the public to become more educated about the amount of activity that is needed. Something that should be known is that it is not necessary to belong to a gym or to own your own fitness equipment. Your 2 ½ hours of physical activity can be accumulated throughout the week in 10 minute increments with body weight exercises. These exercises can be done at your desk or come from a short walk around the office. Visit the Fit Minded Fitness page (http://www.befitminded.com/fitness) for more ideas of workouts that can be done at the office.

Q. More than 60% of U.S. women do not engage in the recommended amount of physical activity, and one in four is deemed completely sedentary. To reach physical activity goals, public health research suggests the use of an environmental approach. Is there an appropriate and reasonable way in which women can apply an environmental philosophy?

A. For most women being inactive is not a matter or laziness, nor is it a choice. In fact, physical inactivity may be due to the overwhelming commitment that comes with the combination of work and family. Women may learn that being physically active can become a personal choice that they make. In making this choice, women need to evaluate their environment and figure out where they can fit in physical activity. Women can realize that the barriers that are keeping them from being physically active can be altered and can make their environment more conducive to physical activity.

Godfrey, J.R. & Nelson, M.E. (2009). Toward optimal health: Promoting physical activity in women. Journal of Women’s Health, 18 (3), 295-298.