Regular exercise can help reduce your risk of chronic problems such as heart disease or osteoporosis. Women should try to maintain a balanced exercise routine including strength training, mobility training, with a cardiovascular level suitable for the body's goals.
Incorporating some exercises into your daily routine can help women significantly improve their strength, flexibility and cardiovascular health. Thereby, creating a balanced physical foundation that will help the body for many years to come and prolong life.
1. Push-ups: Upper body and core strength
This exercise will affect the upper body and core muscles. For women, it is recommended to do a few full sets of 10-15 reps. Do push-ups 3-4 times a week.
2. Squat: Lower body strength and mobility of joints
Squats are movements that focus on the lower body. The exercise also affects the core while you have to keep your upper body. For women who are new to exercise, do 2-3 sets of 10-15 reps per set, 1-2 times/week.
3. Plank: Core stability and posture
This is an exercise that strengthens core muscles, improves posture, and avoids back pain. For beginners, hold the plank position for 30 seconds, 2-3 times. As your strength develops, you can gradually increase your holding time.
4. Lams: Balance and lower body strength
You should do leg shrimp movements combined with squats, with 2-3 sets of 10 reps for each leg. This is a way to create diverse and effective lower body exercises.
5. Jumping rope: Cardiovascular endurance
Start with short sessions and gradually increase to longer sessions of about 5-10 minutes. For beginners, aim for a few sets of 1 minute or even 30 seconds. Jumping rope is a cardio exercise that you can do anywhere. You can do it 3-4 times a week.
