WOMEN AND EXERCISE
By exercising, you can be healthier, feel better and look better. You can be
healthier because regular exercise improves cardiovascular circulation, allowing
the heart to pump blood better to the body and strengthens the heart; It reduces
the risk of heart attack in those with cardiovascular disease. It reduces high blood
pressure and cholesterol to normal values, and reduces the risk of developing
advanced blood pressure disease and arteriosclerosis in those who do not have
blood pressure disease. With regular sports, sugar levels can be controlled in
diabetes and the need for medication is reduced, and the risk of developing eye,
nervous system and kidney diseases can be reduced with the progression of this
disease. By increasing the capacity of the lungs, better and adequate breathing is
provided and thus enough oxygen can be transported to the brain and all other
organs. With exercises, bones, muscles and structures around the joints are
strengthened. Sports is the most effective anti-aging method with its feature of
preventing the weakening of muscle and bone structure over time and contributing
to hormone production. Problems such as stress and fatigue brought about by life
can be dealt with better by doing sports. Self-confidence increases. It makes
people more resistant to fatigue. It enables to be more energetic and thus to be
more successful in business life.
2- What is the place and importance of exercise in women's life?
Regardless of men and women, the place and importance of exercise in our lives
starts from the necessity of a person to be physically active, strong and
challenging in order to survive. In order for women to perform daily life activities
(home, children, work) with their right, they should be physically sufficient, healthy
and strong. Limited activities performed only to survive are insufficient in this
sense. The success of a woman, who has been in activities for a much longer
period and with a variety of activities than an athlete, is closely related to her
physical efficiency. In order to find this strength, they need to exercise enough, eat
enough and therefore rest.
3- In what age range should sports be done?
Sports should be done at all ages as required by the age. The ideal sports at an
early age are swimming and athletics. Following physical development, it is ideal
to move to other branches or continue in these two branches. The target at early
ages should be to make the child love sports, and then to teach the technical
features of the relevant branch. It is necessary to keep the body away from
overload, physical and mental stress at an early age. Physical loads can be
emphasized later in life. The dose of uploads can be increased without any
restrictions, especially from the age of 16-18. From a certain age (following heavy
training), walking-running, etc. at the dose given by every age. It is necessary to
continue activities as long as our lives allow.
4- Should women apply different exercise programs than men?
Women are handled under a different heading in terms of exercise due to their
gender differences, such as their hormonal characteristics and physical structures.
These differences do not mean that women should generally apply a different
exercise program than men. The same programs can be applied to men.
However, for example, women are more prone to ligament injuries than men due
to hormonal differences. As such, some special exercises can be added to their
training to reduce this risk in female athletes. But these etc. situations are valid for
competitive athlete women.
5- Exercise has a positive effect on which health problems that force / threaten the
lives of our women?
Osteporosis (osteoporosis), osteoartrosis (joint calcification), cardiovascular
problems, waist problems are some of the common problems in women, but life-
threatening problems concern the cardiovascular system, which include headings
such as arteriosclerosis, hypertension, infarction. Apart from hereditary
background, excessive weight gain, inactivity and malnutrition have an important
place in the basis of these problems. In this sense, exercise has significant
positive effects in order to solve problems caused by inactivity.
6- What are the benefits of exercise in terms of general women's health
(osteoporosis) and quality life?
Bone density decreases naturally with the advancement of age. Although this
natural process is valid for both sexes, men are not affected as much as women
because they have higher bone density mass as the initial value. In addition,
hormonal changes that occur with menopause in women seriously affect this
process negatively. The way to increase bone density is to transfer / put loads on
the bones. In this way, bone formation is stimulated. Exercise / physical activity is
the most important factor providing this load / stimulation. The woman whose bone
mass increases with exercise starts menopause with much higher values than the
woman who did not benefit from this benefit. In this sense, nutrition with milk and
dairy products is also important. It is recommended that women consume 1 glass
of milk or equivalent dairy product every day.
7) What are the psychological and mental benefits of exercising in women's life?
Depending on the duration and intensity of exercise, a hormone called endorphins
is secreted from our body. This hormone creates a feeling of well-being as well as
exercise addiction. Therefore, people who exercise regularly find themselves
useless, gaining weight, and a psychology that has lost their will and fighting
power. Exercise makes the person feel stronger and more positive. This improves
a sense of self-confidence. It can cope with depression and stress more easily.
Even with 10 minutes of exercise, it is possible to change the mood.
8- According to what criteria should people choose the appropriate sports
branches?
First of all, it should be a type of activity that he likes and enjoys doing. Then, the
physical suitability for that branch must be complete. The goal of participating in
sports will also be a guide for the sports branch. If it is aimed to spend leisure time
with friends and family in a fun way, team sports may be the priority choice. If
there are health obstacles such as musculoskeletal or joint problems, excess
weight, activity types such as swimming or cycling should be selected to reduce
the load on the musculoskeletal system. It would be beneficial to get opinion from
a sports physician or sports specialist on this subject.
9- What should women who have just started exercising do before starting
exercise?
Considering that exercise is recommended even to heart patients, we can say that
if you do not have a bedridden illness, everyone should do sports. Of course, a
personal exercise program should be arranged according to the age, physical
capacity or fitness of the person and his needs. If you do not have a known illness,
you can easily start low tempo walks without a medical examination. It will be
sufficient to provide comfortable shoes and clothing suitable for the weather
conditions. If you have had a heart problem before, if you have a history of heart
or diabetes in your family, there is premature death under the age of 50, you have
fainted before, if you feel chest or joint pain during activity, if you have a chronic
disease such as hypertension, diabetes, asthma, if you are pregnant If you are
unsure of your health and / or health condition, it is useful to consult a doctor
before exercising.
10- Are there any rules women should follow during exercise?
How often and intense should they do their exercises? First of all, we need to
know that exercising and exerting excessive effort or exertion are different things.
Excessive effort is dangerous for young and old alike. When exercising, the aim is
not to have muscle pain, but to eliminate, to calm down, not to get angry, to tire
the heart, to increase and regulate circulation, not to consume. With this
approach;
1- Our aim should not be to test ourselves, but to increase our sporting
abilities and capacity.
2- When starting the exercise, we should not be in a hurry, we should remember
our usual relaxed tempo and choose a suitable tempo. In order to reach our own
ideal pace, we must give our body time.
3- It is natural to have frequent breathing or palpitations for a certain period of time
following an exercise. But this shouldn't take more than a few minutes. If it
continues, the intensity or duration of the exercise you do is too much for you.
It is ideal to do the exercise regularly (at least a few days a week) at a intensity of
at least 10-15 minutes, with our heart rate between 120-140 minutes per minute,
rather than occasionally.
11- A special case for women is the pregnancy process. What are the benefits of
exercising during pregnancy for the expectant mother?
First of all, pregnant women should start the exercises with the approval of the
gynecologist and obstetrician. Women who exercise regularly throughout
pregnancy have the chance to have an easier, shorter and less complicated /
problematic birth. Blood circulation, consequently nutrition and oxygenation, will
be better for babies. Babies of pregnant women who exercise regularly; It can
overcome some negative situations such as excessive heat, humidity, stress with
less problems. During pregnancy, there is no excessive weight gain, waist and so
on. Problems with the musculoskeletal system will be less.
12- What should be considered while exercising while pregnant?
How to adjust the frequency and intensity of exercise Regular, moderate intensity
and duration exercise should be done. Walking, stretching, swimming, and home
biking can be recommended. Exercises involving jumping, sudden strain, scuba
diving, and sudden changes in direction are not recommended. Exercises on the
abdomen should not be done. In case of excessive fatigue or unexpected
complaints, the exercise should be stopped and the doctor should be consulted.
Adequate fluid intake should be taken before, during and after exercise. Nutrition
should be taken care of. Exercising in extremely hot and humid environments
should be avoided. Exercise duration should not exceed 45 minutes in order not to
be affected by the decrease in blood sugar.
13- Is it the right behavior to exercise during pregnancy or is it necessary to stop
exercising in the last months of pregnancy?
The effects of starting exercise in different periods of pregnancy differ. Starting in
the early stages of pregnancy contributes to the development of the baby and
reduces some complaints. Starting in the late stages of pregnancy contributes to
the preservation of physical capacity, control of weight gain and short delivery. For
those who interrupt regular exercise in the late stages of pregnancy, the possible
benefits of regular exercise to the birth process are eliminated. It comes to the
same level with the one who does not, it is useful to do it until the last weeks.
14- What are the benefits of exercise for the mother during the birth process?
Prenatal problems are less in pregnant women who exercise. Cord problems are
less. Therefore, less trouble is experienced in terms of oxygenation of the baby
during the birth process. They need 35% less pain relievers at birth. Birth-related
fatigue is 75% less. They need 50% less contraceptive drugs. 55% less
episiotomy is required. A 75% lower rate of cesarean is needed. At a 50% lower
rate, they need intervention due to an abnormal situation.
15- Another special situation for women is the menstrual cycle (menstruation).
What are the effects of this on performance injury, psychological status?
The general opinion is that performance is not affected by the menstrual cycle.
Performance and psychology may be adversely affected in those with pre-
menstrual syndrome (pain before menstruation, etc.).
16- What is the effect of participating in the activity on the cycle (menstruation)?
Participation in intense physical activity (athlete training style) can cause changes
in female hormones. Therefore, in some athletes, the age of first menstruation is
delayed, menstrual irregularities or cessation of menstruation may occur.
Exercising for health or low intensity exercise does not cause such a problem.
17) Are there any privileges in the nutrition of female athletes? Do they need to
take some special supplements?
Blood loss due to menstruation can cause anemia in women, and the rate of
anemia among women is around 30%. Therefore, it may be recommended to take
an iron preparation. Apart from that, there is no need for an approach different
from men.
18) Are there any health problems specific to female athletes?
It exists and is called the Female Athlete Trilogy. It is a condition characterized by
menstrual irregularity, osteoporosis and eating disorders.