Movement: Beyond the Treadmill
Uncomplicating Longevity for Women
At Vango Wellness, I believe in empowering women to embrace movement as a vital component of a long, healthy life. As a personal trainer and former owner of a boutique fitness studio, I've witnessed firsthand how tailored physical activity can transform women's health and well-being.
The conversation has evolved far beyond simply "hitting the gym." Today, it's about embracing a holistic approach that fuels longevity, especially for women.
Movement encompasses any physical activity, from structured workouts to everyday tasks like gardening or walking.
I believe that movement should be a source of joy, not a chore or obsession. So stick to what makes you happy and feels good!
The Gender Gap in Exercise Research
Historically, exercise science has predominantly focused on male subjects, leaving a gap in understanding how physical activity uniquely benefits women. Recent studies are bridging this divide, revealing that women may experience even greater health benefits from regular exercise than men.
Movement & Female Longevity: A Powerful Connection
Studies are increasingly showing that consistent movement can offer numerous health benefits for women:
Cardiovascular Health Engaging in regular aerobic exercise can lead to a 36% reduction in the risk of dying from cardiovascular issues in women, compared to a 14% reduction in men. 1
Bone Density: Postmenopausal women who engage in regular exercise have a lower risk of developing osteoporosis. Specifically, those who exercise for more than an hour each session have a 21% reduced risk compared to those who do not exercise.2
Mental Well-being: A comprehensive analysis of 1,158 studies found that 89% demonstrated a statistically significant positive association between physical activity and improved mental health. Regular exercise has been shown to reduce symptoms of depression and anxiety, enhance mood, and boost self-esteem.3
Muscle Mass Maintenance: Starting around age 30, women may lose approximately 3% to 5% of muscle mass per decade, with the rate of decline increasing after age 50. Regular strength training can help counteract this loss, preserving muscle mass and supporting overall mobility and independence.4
By integrating regular physical activity into your lifestyle, you can significantly enhance your cardiovascular health, strengthen bones, improve mental well-being, and maintain muscle mass, all contributing to a healthier and more vibrant life.
Cycle Syncing: Is It Worth It?
The concept of "cycle syncing" – the practice of aligning diet, exercise, and self-care routines with the phases of the menstrual cycle—has garnered attention for its potential benefits especially in the influencer space. However, medical professionals, including gynecologists and endocrinologists, emphasize that scientific evidence supporting its efficacy remains limited.
Let’s decode this.
Dr. Hugh Taylor, chair of Obstetrics, Gynecology & Reproductive Sciences at Yale New Haven Hospital, notes that recent studies with small participant groups indicate no significant impact of menstrual phases on muscle protein synthesis, suggesting that hormonal fluctuations do not dictate strength gains. 56
Dr. Amy Banulis, an OB/GYN at Kaiser Permanente, emphasized that hormones do not dictate strength gains, suggesting that women can engage in strength training at any point during their cycle.
Similarly, Dr. Janet Choi, a double-board certified reproductive endocrinologist and OB-GYN, explains that while hormonal changes throughout the menstrual cycle can influence energy levels and mood, current research does not strongly support the idea that these fluctuations significantly affect muscle strength or endurance.
While some women find it beneficial, the scientific evidence is still emerging. Researchers generally agree that while individuals may notice variations in energy and performance during different menstrual phases, these differences are highly personal.
At Vango Wellness, I encourage you to listen to your body and adjust your activity levels based on how you feel. If you find cycle syncing helps you stay consistent and feel better, then it is worth it for you.
Training Load Recommendations: A Decade-by-Decade Guide
As we navigate different life stages, our bodies' needs evolve. Therefore our movement routine has to evolve.
It's important to remember that these are general guidelines, and individual needs will vary. Always consult with your healthcare provider or a certified trainer before starting any new exercise program. These guidelines are built from my experience and research.
10-20s: Building a Foundation:
Focus: Developing fundamental movement skills, building strength, and exploring different activities.
Training Load: Aim for at least 60 minutes of moderate to vigorous activity daily, including strength training 2-3 times per week.
Training Examples:
Sports and recreational activities (soccer, basketball, dance).
Bodyweight exercises (squats, push-ups, lunges).
Learning proper form for basic lifts (deadlifts, bench press) with light weights.
Plyometrics (jumping exercises) for power development.
Yoga or Pilates for flexibility and core strength.
20-30s: Peak Performance & Balance:
Focus: Maintaining fitness, managing stress, and incorporating activities you enjoy.
Training Load: Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus strength training 2-3 times per week.
Training Examples:
High-intensity interval training (HIIT) workouts.
Strength training with progressive overload (increasing weight or reps).
Running, swimming, or cycling.
Group fitness classes (spin, Zumba).
Rock climbing, or other athletic hobbies.
30-40s: Navigating Life Changes:
Focus: Prioritizing consistency, managing hormonal fluctuations, and incorporating stress-reducing activities.
Training Load: Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus strength training 2-3 times per week, with an emphasis on core and pelvic floor strength.
Training Examples:
Core-focused exercises (planks, pelvic tilts, bird-dog).
Prenatal and postnatal fitness programs (if applicable).
Stress-reducing activities (yoga, meditation, nature walks).
Functional training (exercises that mimic everyday movements).
Weight lifting, and bodyweight exercises.
Walking or hiking.
40-50s: Preparing for Menopause:
Focus: Maintaining bone density, building muscle mass, and managing menopausal symptoms.
Training Load: Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus strength training 2-3 times per week, with an emphasis on weight-bearing exercises and pelvic floor strength.
Training Examples:
Core-focused exercises (planks, pelvic tilts, bird-dog).
Prenatal and postnatal fitness programs (if applicable).Weight-bearing exercises (squats, deadlifts, lunges).
Resistance training with machines or free weights.
Walking or hiking.
Pilates or yoga for core strength and flexibility.
Swimming or water aerobics.
50-60s: Postmenopausal Strength:
Focus: Maintaining mobility, preventing falls, and supporting cardiovascular health.
Training Load: Aim for 150 minutes of moderate-intensity aerobic activity per week, plus strength training 2-3 times per week, with an emphasis on balance and flexibility.
Training Examples:
Balance exercises (single-leg stands, heel-toe walks).
Tai chi or yoga for balance and flexibility.
Low-impact aerobic activities (walking, cycling, swimming).
Strength training with resistance bands.
Functional training.
Walking or hiking.
60-70s: Active Aging:
Focus: Maintaining independence, preventing age-related decline, and enjoying activities you love.
Training Load: Aim for 150 minutes of moderate-intensity aerobic activity per week, plus strength training 2-3 times per week, with an emphasis on functional movements.
Training Examples:
Functional training (exercises that mimic everyday movements).
Walking or hiking.
Water aerobics.
Chair yoga or seated exercises.
Light weight training.
70-80s: Mobility & Balance:
Focus: Maintaining mobility, preventing falls, and engaging in light to moderate activities.
Training Load: Aim for 150 minutes of moderate-intensity aerobic activity per week, plus strength training 2-3 times per week, with an emphasis on balance and flexibility.
Training Examples:
Chair exercises.
Walking with assistance (if needed).
Tai chi or gentle yoga.
Balance exercises (single-leg stands, weight shifting).
Light resistance band work.
80-90s+: Gentle Movement:
Focus: Maintaining independence, improving quality of life, and engaging in gentle activities.
Training Load: Focus on daily gentle movement, such as walking, chair exercises, and stretching, as tolerated.
Training Examples:
Daily walks (even short walks).
Gentle stretching.
Chair exercises.
Assisted movement (with a caregiver or physical therapist).
Light range of motion exercises.
Empowerment Through Movement
At Vango Wellness, I’m dedicated to helping women find joy and strength in movement. By incorporating regular physical activity into your routine, you can enhance your health, boost longevity, and improve your quality of life.
Remember, it's never too late to start, and every step counts toward a healthier you.
Let's uncomplicate wellness together and empower women to live long, healthy, and fulfilling lives.
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https://www.sciencedirect.com/science/article/pii/S0735109723083134?via=ihub#sec3
https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.897363/full?utm_source=chatgpt.com
https://www.healthandfitness.org/improve-your-club/new-report-exercise-plays-key-role-in-mental-health-well-being/?utm_source=chatgpt.com
https://www.health.harvard.edu/staying-healthy/a-guide-to-combatting-sarcopenia-and-preserving-muscle-mass-as-you-get-older?utm_source=chatgpt.com
https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP287342
https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2023.1054542/full