Exercise 

We know that regular exercise means a better physique, but there are also many other real benefits. These include increased energy, mental well-being, positivity, self-confidence, and happiness.

 

Even more, exercise has been identified as one of the most critical habit changers. In other words, when you exercise regularly, you will also adopt other good habits to go along with it, including a better diet and better sleep, just to name a few.

 

This resource obviously won’t detail out everything there is to know about exercise. Instead, let’s use a few ways to classify how we exercise, identify where our preferences and habits lie and look at how we can try different things and explore the impact they have. 

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What kind of exercise could I be doing? 

When you look at exercise, break it down into several categories and try and make sure, whatever you are doing, is a good mix of all of the below throughout a typical week. 

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1. Endurance and Cardio 

This type of exercise is overrated, particularly among women. I can speak from solid experience as a competitive endurance athlete for most of my life that while there are great benefits to cardio, it alone by no means equals good physical fitness. It's even shown to cause things like pre-mature ageing if it's done in excess.  

 

No more than 3 cardio workouts of 30-40 min each week. Examples include running, swimming, walking (fast), aerobics, etc. 

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2. Strength and Agility  

This type of exercise is highly underrated among women. But is highly beneficial if you can find activities and routines that work for you. Many women fear they will get a muscular physique if they do too much strength. Unless you’re lifting big weights and spending hours at the gym, it just won’t happen. Strength workouts are incredible at speeding up your metabolism unlike any other kind of exercise, and allow you instead of just burning fat to replace fat with lean muscle.  

 

Strength workouts can be combined with cardio workouts by doing bodyweight exercises in a row, such as push-ups, squats, lunges, etc. 20-30 min strength exercises 2-3 times per week leads to great results.  

 

3. Balance and Flexibility 

Yoga, stretching, pilates are all great for balance and flexibility. Building strength in the core of your body allows you to have better posture and movement throughout everything you do. Balance and flexibility activities are often preferred by women, and are also found to be very relaxing. 

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Balance and flexibility exercises can be done from 2-3 times per week to daily for just a few minutes a day while you’re doing other exercises.