One exercise that every woman should be doing

FAQ questions answered again!

Candi asks: What is the one exercise that every woman should be doing? I know I’d never be able to do cross-fit or even climb a wall but is there anything else you have learned over the years that we need to be doing?

One exercise I suggest women, and every one in general should do is get at least 30 minutes (the recommendation is 60 isn’t it?) a day of physical activity. I say, exercise no fewer than three days per week.

The easiest suggestion I have is simply going out for a walk, whether it be a stroll or a brisk walk. That can be hard during the winters (especially in Newfoundland where I know Candi lives) but there are tracks at MUN (uni back home) and other fitness centres, that you can take part in. Getting your heart rate up is beneficial.

Some great exercises you can do anywhere:

• Swimming
• Walking outside
• Climbing the stairs
• Yoga
• Lifting weights

Swimming is great since it’s not as hard on your joints as other physical activities can be. 

Even yoga is great. It helps you with breathing, can relax you after a long day, or even start your day off right. Yoga is great for practising your balance and flexibility. Since falling is a common problem in older adults — it’s a major cause of broken hips and other injuries — practising yoga builds up your leg muscles. Other exercises improve your balance by briefly standing on one leg. I’d be careful picking out yoga classes though. I felt as if I’d get kicked out of one yoga class already this summer.

Climb the stairs, over and over! It increases your breathing and heart rate which can overall improve the health of your heart, lungs and circulatory system. For instance, it improves your stamina for the daily tasks you need to do — elevator broke? Climb those two flights and not be winded.

Lift weights (or cans of soup, or bags of flour). It builds your muscles, makes you stronger and believe it or not — improves your independence. I can now open those pesky jars of pasta sauce without the help of the boyfriend. Sometimes I do need to put on a rubber glove to open it because those suckers can REALLY get stuck on!

Even working out for 10 minutes at a time is fine. You don’t have to do it all at once. It’s best to spread out your activity during the week, and breaking it up into smaller chunks during each day. as long as you’re doing your activity at a moderate or vigorous effort for 10 minutes, at least — at a time.  Try it out for yourself. Go for a brisk walk three times a day (in the morning, during lunch, and after work) and do that FIVE days a week.

Lace up those boots and git goin’! You’ll notice a difference, I promise!

Have you ever taken a yoga class?
I have only attended about 10 yoga classes ever. Loved them, but they were pricey to add into my regular workout regimen so I haven’t kept it up.

What do you do for exercise?
I CrossFit, run outside, play indoor soccer, yoga occasionally, and trying to still incorporate climbing but there’s just not enough time in my week!

How often do you workout?
I try to do something active each and every day. Some days I really need a break and even a weeks worth of break. I usually get 3-4 workouts in per week though.