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Physical activity is one of the most important steps you can take to get and maintain better health. Women of all ages and abilities benefit from being physically active. Everyone should try to get active for at least 30 minutes every day. Physical activity or exercise will help you feel better and healthier. Getting regular physical activity is one of the best things you can do for your health. Regular physical activity can help: Reducing blood pressure and cholesterol It reduces the risk of early death It helps you lose weight (if you combine it with cutting calories) or maintain your weight as you get older Improve depression Improve sleep It reduces the risk of diseases such as breast cancer, colon cancer, type 2 diabetes, heart disease and stroke Physical activity can help keep you healthy as you get older. Regular physical activity helps: Maintain bone strength Hip fracture prevention Reducing pain caused by arthritis Dementia prevention Maintains independence to carry out daily activities Basic, such as getting dressed, going to the bathroom, bathing, and eating The more physical activity you do, the greater the health benefits. Women should get at least every week: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic physical activity. Did you know that you do moderate-intensity activity when your heart beats faster but you can still have a conversation. Try a brisk 30-minute walk five times a week. Also, did you know that you engage in vigorous physical activity when you are hard-breathing and difficult to have a conversation. This could be a 40-minute jog class or Step class twice a week. Or do a mixture of moderate and vigorous aerobic activity. And the Muscle-strengthening activities in two or more days These methods should be targeted, but any physical activity is better than no physical activity. Try to spread out your activity throughout the week so that you are active for at least three days. You need to be active for at least 10 minutes at a time to reap the health benefits. Physical activity should be in addition to normal activities of daily living, such as cleaning, walking from the parking lot, or using public transportation. A must for women who are overweight or Obesity talk to their doctor about any concerns they have about starting an exercise program. For most people, any amount or type of physical activity will help your overall health. Physical activity can also improve muscle strength, balance, and flexibility. Can i exercise if i have not practiced it before? Yeah. Start slowly if you haven't been physically active before or if a while has passed. Talk to a doctor about exercising if you have a health condition. Check these tips to get started. Also, talk to your doctor about ways you can fit physical activity into your life. Everyone is different. How quickly you burn calories when you are physically active can you be Very different from others, based on your genetics, biology, and past. While scientists know a pound contains 3,500 calories, burning an extra 500 calories per day (or 3,500 calories per week) doesn't always result in losing exactly one pound. This is also true if you eat 500 fewer calories per day for a week, for a total of 3,500 fewer calories in one week. Find a personalized healthy eating plan with the MyPlate Plan tool. The best way to lose weight is to combine healthy eating with exercise. Everyone is different. Physical activity is important to help you maintain your weight. But the amount of physical activity you need to stay at the same weight depends on your specific genes, biology, past, and age. Some women can maintain their weight by doing moderate-intensity activity five hours or less per week. Some women may need more than five hours of moderate-intensity activity per week to stay on the same weight Talk to your doctor about how much physical activity you need and how to do it safely. As you get older, and especially in the postmenopausal years, you may find it difficult to maintain your weight. You may need to increase the amount of physical activity Exercise and reduce the number of calories you eat to maintain the same weight. You should do two types of physical activities regularly: aerobic exercise and muscle-strengthening activities. Aerobic activities Aerobic activities (also called "cardio") make you breathe harder and your heart beats faster. During aerobic activities, such as running or dancing, move your entire body, or a combination of arms and legs, over and over again. Muscle strengthening activities Muscle-strengthening activities include exercising with weight machines, free weights, or exercise bands. You can also do exercises that use your body weight to create Resistance, such as yoga, sit-ups, or push-ups. The muscles you build help you gain the strength to do everyday activities, such as climbing stairs or carrying groceries. During strength training, you should do different exercises to work out all major muscle groups in your body (legs, hips, back, chest, abdomen, shoulders, and arms). You should try to do muscle-strengthening activities on two or more days each week. Allow a day between sessions to avoid too much stress on your muscles and joints. Many women do not engage in any type of muscle-strengthening exercise because they fear that they will become too much muscle. But women's bodies are different from men's. Women naturally have more body fat and less muscle. What you are not a player