Benefits of Regular Exercise

by Darline Turner Lee, Physician Assistant, ACSM Exercise Specialist

Article Last Reviewed: Sept. 9, 2006

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As many of you know, one of our dear members had a fall several weeks ago and sustained multiple injuries. Thankfully she is recovering and should return to our weekly meetings soon. However, another member had a fall about a year ago and broke her hip and we’ve not seen her back since. These two events underscore the importance of regular exercise, strength training in particular, on women's health.

We are all aware of the benefits of regular exercise. But what should be included? Is walking okay? How often? For how long and at what speed? Medical literature recommends weight-bearing exercise for women. What does that include? How much weight needs to be lifted to be of benefit? How often? Below I offer some guidelines to incorporate into a regular exercise regimen.

1. You should try to do some form of aerobic exercise (something to increase and sustain your heart rate for 30-45 minutes) on most days of the week. Examples are brisk walking, gardening and dancing.
2. Weight bearing activities include walking, jogging and working out with weights. Bicycling and swimming are not weight-bearing exercises as you don’t support your own or other weight.
3. Weight training should be done at least twice a week to build strength and increase bone mass (helping to ward off osteoporosis!). 3 lbs is enough to generate bone benefits if done often.
4. Each exercise session should be started with a warm up and finished with a cool down that includes stretching to increase flexibility and agility.

Studies have shown that people who exercise regularly are less likely to fall and sustain injuries. Additionally, when they do fall their injuries tend to be less severe. So in the interest of good health, strong bodies and long life get your daily exercise!