There is much talk nowadays about the importance of physical activity as a way to prevent a series of diseases, keep the body fit and have a better quality of life. And for a long time, that excuse of? I don't like the gym? It is no longer valid for anyone, as there are numerous possibilities for those who want to exercise: outdoor activities, water, dance classes, wrestling and much more.
Therefore, the orientation for anyone is to find the activity that suits them and to escape from physical inactivity! Roberta Borges La Guardia, Physical Education teacher and Master in Sports Training from UFMG, points out that the best physical activity is the one that the person likes the most, because it is the activity that will motivate them to remain constant in practice.
But if you're still unsure which physical activity is right for you and the moment you're living, some tips may help! Below, practitioners suggest activities suitable for women of different age groups. Check out!
12-19 years old
Roberta explains that, as in childhood, this is an important age group for forming the habit of practicing physical activities. Regular practice provides greater body self-awareness, which makes it easier to deal with this differentiated sensation caused by hormonal changes at this age. In addition, the practice of physical activities improves self-esteem, very important feeling in this period of emotional fragility of women ?, says.
The Physical Education teacher adds that, whenever possible, in adolescence, should you perform collective physical activities or in environments that have more people? This will facilitate the socialization of the adolescent.
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Here are some suggested activities for this age group:
1. Team games (basketball, handball, volleyball)
Priscila Cesaria, Just Fit Academias Physical Education professional, points out that sports have great benefits, including: improved fitness, cardiorespiratory capacity, strengthening, loss of weight, increased flexibility and motor coordination. "Not to mention psychological and social benefits as well, such as self-knowledge, learning to deal with differences and adversities, decision making, proactivity, among many other important benefits," he says.
However, the most important is that teenagers enjoy the activity practiced. It has to be pleasurable, because if one is forced to do something, can it have other bad consequences ?, adds Priscila.
2. Dances
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According to the professionals, dance classes are also great options for this age group.
It can be ballroom dancing, jazz, rumba, zumba, forró, zouk, axé, among others. Are there gyms that provide these classes very lively and specialized nightclubs so that the rhythms can be practiced ?, comments Roberta.
3. Aerobic Activities (Walking, Running)
Jomar Souza, exercise and sports medicine specialist and director of the Brazilian Society of Exercise and Sports Medicine (SBMEE), points out that aerobic activities in general, such as walking, running, cycling, swimming, are indicated. "They produce a control over body fat, preventing its accumulation, produce endorphins that help ease menstrual cramps and also improve mood and self-esteem," he says.
From 20 to 29 years old
Roberta points out that, when reaching adulthood, the concern with a body? In shape? it often gets bigger. "In addition, the modern woman works and needs a disposition for daily work activities," he says. "In this phase (as well as in the age group of 30 to 39 years), it is common for women to seek more intense physical activities and places where she feels good, where they can appreciate her beauty and maturity," he adds.
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Priscila points out that, first and foremost, the most appropriate activity is one that one likes. "All physical activity brings benefit, but above all it has to be pleasurable, otherwise it does not generate attendance," he says.
In this age group, according to Priscila, a point to be taken into consideration is the goal of each woman. In this context, the professionals give some suggestions:
1. Bodybuilding
According to Priscila, bodybuilding is a great option especially for women who are looking for a "spotted body".
Souza adds that, at this stage, it is important to increase bone mass by thinking not only about pregnancy (if any), but also about preventing osteoporosis in the future. In this sense, it is really interesting to associate bodybuilding with aerobic activities (such as running, cycling etc.)
2. Race
Priscila points out that if a woman's goal is weight loss and fitness, a great indication is running. This has been an activity practiced by many women and offers many health benefits. Not to mention that street racing enables new friendships, which is interesting at this and any stage of life.
3. Pedaling
For women seeking weight loss and fitness, according to Priscila, cycling is also a good alternative. It is a delicious activity, which offers numerous health benefits, such as the feeling of well-being, and also makes it possible to know new places, see beautiful landscapes etc.
4. Swimming
This is also a good choice for those seeking weight loss and fitness. Roberta points out that it is wrong to think that water activities are low intensity and therefore suitable for older people. "The activity can be controlled by the teacher according to the pace of the class, and can be a very high intensity activity or low intensity", he explains.
5. Pilates
For women seeking more relaxation and well-being, Priscila suggests activities such as Pilates.
But much more than promoting relaxation, this kind of activity improves posture, helps sculpt the body, helps prevent injury, and so on.
6. Yoga
Another activity indicated for women seeking more relaxation and well-being, according to Priscila, is Yoga.
Good reasons for practicing Yoga, of course, abound: it improves the quality of life (promoting well-being, serenity and inner peace); provides emotional balance; improves insomnia and even depression problems; stimulates blood circulation; decreases back pain; improves posture; energizes body and mind etc.
7. Gymnastics
According to Roberta, exercise classes, offered at various gyms, are very successful among women. Some examples are: localized gymnastics, butt and leg classes, abdominal classes, etc.
8. Fights
Muay Thai, Boxing, Jiu Jitsu classes have also been successful among many women and, according to Roberta, are a good indication.
9. Sneakers
Roberta points out that sports such as tennis, for example, are also indicated. It is noteworthy, once again, that it is very important for women to identify with the activity they choose.
10. Circuit
In the case of a short time, highlights Jomar Souza, are there gyms specialized in the so-called circuits? where an aerobic activity is combined with condensed muscle endurance exercises for 30 minutes a day.
11. Gymnastics for moms with babies
Roberta points out that this is still an age group in which many women become pregnant. Pregnancy is a delicate phase, more sensitive and requires specific care. Physical activity can and should be performed, also at this stage, with the help of a Physical Education professional. In this period is not indicated that perform high intensity physical activities or have impact ?, says.
Already in the postpartum period, adds Roberta, gymnastics for moms with babies is a very cool opportunity to help with relationships with children, self-esteem (which is sometimes reduced during this period) and willingness to take care of the baby. • This type of activity can also be a great solution for moms who have no child to leave with or don't have much time to stay with their child. This relationship can help the child to be more physically active and to trust the mother more, as well as providing a moment of interaction between mother and child. There are already some specialized gyms in this area and the market tends to grow ?, he says.
30 to 39 years old
Roberta points out that the indications are basically the same as those given for women aged 20 to 29, "since today's woman has older children and also later menopause," he says.
In this sense, the main suggestions for activities are:
1. Gymnastics
Gym classes today are offered at most gyms and are very successful among women.
2. Fights
Muay Thai, Boxing, Jiu Jitsu classes are also offered today at many gyms and are increasingly pleasing women.
3. Sneakers
Tennis is a sport very suitable for women and offers numerous health benefits, and is very pleasant and good choice for those who prefer to exercise outdoors.
4. Bodybuilding
Priscila points out that in this age group (30 to 39 years), the body no longer has the same vigor as before. Most often, sagging begins to emerge and flexibility begins to diminish. Many women are then concerned about aesthetics and quality of life. We begin to have the first losses from a physical, hormonal and metabolic point of view?
The bodybuilding, according to the professional, is a great choice because it improves the aesthetic part, and also helps to slow metabolic, hormonal and physical losses. "It helps prevent osteoporosis, arthrosis, diabetes and hypertension," he explains.
Bodybuilding also helps improve posture, Priscila adds, as most cases of back pain are related to muscle weakness and lack of flexibility. "Therefore, working with weight is indicated in these cases, because the muscles (which support the bones) become more resistant," he says.
5. Aerobic Activities (Walking, Running)
Again, aerobic activities play a fundamental role, as Souza points out. "Now even more in controlling excess fat and protecting bone mass," he says.
6. Gymnastics for moms with babies
In the postpartum period, if appropriate, gymnastics for moms with babies is a great opportunity. Helps in relationships with children, self-esteem and willingness to care for the baby.
As Roberta explains, this kind of activity can also be a good tip for moms who don't have a child to leave with or don't have much time to stay with their child.
40 to 49 years old
Roberta explains that at this age, the body is already undergoing a metabolic slowdown and physical activity helps to maintain the disposition of everyday life, the proper functioning of the body, self-esteem and quality of movement.
Some suggested activities for this phase are:
1. Walk
Priscila points out that at midlife, aerobic and muscular programs of at least moderate intensity, 30 minutes a day, 3 to 5 days a week, are indicated. And a great example is the walk.
Roberta points out that the most common physical activity at this age is walking, as it is cheap and gives women the opportunity to take care of their time. "But that does not mean that this activity requires less care and does not require the monitoring of a Physical Education professional," he warns.
2. Bodybuilding
Priscila points out that bodybuilding remains a good choice for women in this age group, as it helps slow metabolic, hormonal and physical losses. It helps prevent osteoporosis, arthrosis, diabetes and hypertension and it can be practiced less intensely and with moderate loads, depending on the particularities of each woman ?, he says.
Souza suggests continuing aerobic activities and increasing muscle endurance exercises. "At this stage many women begin to do hormone replacement and to avoid possible side effects such as body fat accumulation and cardiovascular changes, exercise play a key role," he says.
50 and over
Roberta explains that over the age of 50, the body begins to become more fragile, but regular physical activity mainly helps to prevent metabolic slowdown, loss of muscle mass, aids in quality of movement and thus helps to avoid injury.
In general, the objectives of performing regular physical activity for the population from this age group are, as Professor Roberta points out:
- Health Maintenance;
- Maintain and / or restore basic independence for daily living activities;
- Relieve pain;
- Prevent and correct deformities;
- Maintain the joint mobility necessary to perform basic activities;
- Recovery or maintenance of balance and motor coordination;
- Improve and maintain and tropism and muscle tone;
- Improve cardiorespiratory capacity;
- Triglyceride reduction;
- Blood pressure reduction;
- Reduction of arrhythmia tendency by decreased adrenaline sensitivity;
- Increased sensitivity of cells to insulin;
- Stimulation to increase the speed of hormonal and immunological responses;
- Reduction of body fat due to higher caloric expenditure;
- Tendency to increase metabolic rate by increasing muscle mass;
- It acts in the prophylaxis of diseases, improving risk factors for the development of various pathologies.
In this sense, here are some suggestions of activities most suitable for this age group:
1. Water activities (such as water aerobics, swimming)
At this age, as Roberta points out, it is not indicated that high-impact activities are performed, as bone density becomes lower and this could cause injury. Therefore, it is very common to find women performing activities in the pool, as in the aquatic environment the impact becomes reduced.Water aerobics and swimming are the most popular activities, but today there are also running and cycling activities in the water ?, he says.
Priscila points out that swimming and water aerobics are pleasant and safe. "And they are also aerobic activities that help in fitness, respiratory and cardiovascular," he says.
2. Bodybuilding
Many women in this age group have also adhered to bodybuilding which, according to Priscila, is an activity that strengthens the entire body structure.
Souza points out that it is interesting to maintain aerobic exercises, including impact exercises such as running, as long as there are no problems in the hip and knee joints, and those of muscular endurance to reduce the risk of fractures due to probable osteopenia and possible osteoporosis. .
3. Functional Training
Another much sought after activity, according to Roberta, is Functional Training. There are currently several Physical Education professionals working with this area. ? This type of training is specific to this age group and helps people maintain muscle tone and muscle elasticity, as well as good joint flexibility and thus the movements necessary for a daily independence with quality of life ,? says .
Roberta adds that it is not common to find more elderly people who are dependent on family members? The current population has grown older and with a good quality of life. Today's old lady meets her friends at the club, goes out to dinner with her family, goes to shows, travels and plays with her grandchildren. And in this context, regular physical activity helps maintain all this mood ?, he says.
4. Ballroom Dancing
How about still betting on ballroom dancing ?! ? Dance offers benefits that may be even greater in this age group, as this modality fits perfectly with the needs and conditions of this age. It is necessary to improve the quality of life, and nothing better than physical activities that work the body and soul ?, highlights Priscila.
The professional emphasizes that dance, as a physical activity, helps in strengthening muscles, breathing, and balance. "It also works on the social issue (as it is usually practiced in groups), so it keeps the mind active and helps prevent depression, which is more frequent from this age," he says.
The main benefits of general physical activity
Certainly there is no shortage of good reasons to exercise constantly! Roberta explains that regular physical activity provides the most benefits. "Basically, we can call regular physical activity physical activities performed at least 3 times a week and at least 30 minutes a day," he says.
The benefits of regular physical activity are many, and as an example, Roberta cites a few:
Controls body weight: The practice of regular physical activity helps to spend excess calories that would be stored in the form of fat as a source of energy to keep the body moving or even metabolize the accumulated fat. "Combining aerobic and anaerobic exercise helps metabolize different energy reserves and is therefore best suited for weight loss and muscle tone, ie reducing body fat," adds the PE teacher.
Improves cognitive (mental) health: Regular physical activity helps in preventing anxiety, stress and depression. "The body gets more energy, which makes the person more confident and, therefore, happier with herself," explains Roberta.
Improves physical health: Regular physical activity improves the functioning of the body as a whole. This is because it increases bone density; improves muscle toning; improves posture and coordination; increases pulmonary ventilation; lowers blood pressure and resting heart rate; improves the action of the immune and hormonal system; improves joint flexibility, balance and resistance of practitioners ?, highlights the teacher.
Prevents general health problems: It helps to prevent, control and sometimes even cure the risk of developing chronic and acute diseases such as diabetes, high blood pressure, cardiorespiratory diseases, osteoporosis, among others. "There are already studies that prove the resistance resistance even for cancer," adds Roberta.
The most important care when exercising
Regardless of the woman's age and the type of activity chosen, it is very important that she has professional guidance to exercise.
Any physical activity has to be guided by a physical education professional, says Priscila.• The professional in the field is the only one who will know how to evaluate and prescribe the exercises according to your goals and needs, will know how to regulate the volume, intensity and load of each exercise. Will you pass all the coordinates, minimizing the risk of accidents ?, he says.
Roberta emphasizes that physical activity should always be started at a lower intensity to a high intensity and, for this to happen properly, the monitoring of a Physical Education professional is indispensable, regardless of the physical activity chosen for the practice.
In addition, adds Roberta, regular physical activity should always be combined with good hydration and nutrition. "Depending on the age and initial physical condition, it is necessary to make a medical evaluation and follow up with a nutritionist," he says.
"Undoubtedly it is also important to remember that every physical activity requires clothing and shoes appropriate to the activity," concludes Professor Roberta.
So you know: find a physical activity that suits you best and enjoy all the benefits it can offer!
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