Self-care: There’s been a lot of focus on that concept lately. In our full, busy full lives, it’s easy to overlook our own needs. But self-care is not just bubble-baths and massages – although those are quite nice, and sometimes important – let’s talk for a moment about exercise.
Rewind three years. I went to my doctor for a routine visit just after my 35th birthday. “Do you exercise?” Well, I run a playgroup and chase around my own four kids. That counts, right? Apparently not. So I reluctantly took myself to a fitness class. And that changed my life. I immediately fell in love with a class called BodyAttack, a cardio class with high- and low-impact options. My endurance and athletic ability were very weak, and I wanted to improve, so I asked myself what I could do that would encourage a commitment to fitness.
Goals are very important, big and small. I decided to go for a huge goal. I signed myself up for a Tough Mudder, a 12-mile endurance obstacle course. Stepping totally out of my comfort zone, I approached the BodyAttack instructor and let her know my goal. She assured me that with commitment and hard work I would succeed. Over the next eight months, I took various fitness classes, including BodyPump, a strength training class that I now teach. The instructors were so supportive and encouraging, and the friends I made motivated me to keep going despite struggles along the way. Crossing that finish line at the end of the Tough Mudder was an amazing experience. It felt like a culmination of my dedication to my health. But that was just the start of my journey.
* * *
The benefits of regular exercise are numerous. Besides the obvious one, weight loss, you are providing your body and mind with other, immeasurable gifts. Bone density begins decreasing in women at age 35 and, if not managed, could lead to falls, broken bones, and other injuries. Heart disease is the leading cause of death in women and is often preventable through a healthy lifestyle. In addition, exercise has been shown to improve mental health conditions such as depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and releases endorphin chemicals, boosting your overall mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels – all of which affect focus and attention.
There are so many people out there, each touting their own form of exercise. You might be confused about what type is best. Ideally, we should aim to get a combination of cardio, strength training, and yoga/stretching every week. It is recommended that adults get an accumulation of 2.5 hours of cardio (also called aerobic) activity weekly. This includes such activities as walking, jogging, swimming, and dancing, which strengthen your heart, lungs, and endurance.
Strength, or weight, training is important as well. It can slow the decrease in bone density and strengthen muscles, stabilizing the body and protecting it from injury. It includes exercises and workouts with equipment such as dumbbells, gym machines, or just your own body weight.
Then there is yoga. Admittedly, when I first started working out I did not appreciate the benefits of yoga. I felt that if I didn’t leave sweating, what was the point? But then I learned how wonderful it can be to stretch and relieve sore muscles, breathe deeply, and work on my balance and flexibility. Each form of exercise complements the others. Stretching muscles in yoga helps lengthen them, enabling an improved range of motion in strength training. This, in turn, builds muscle and allows for stability and strength in cardio fitness.
* * *
Thankfully, we have many places close by that offer female-only fitness choices, if that is your preference. Though this is not a comprehensive list, here are some of your options: Lynne Brick’s, Curves, and Pure Barre cater to women only. If you’d prefer a smaller setting you can opt for personal trainers who have studios in their homes such as BMore Health Coach (Mindi Meira Blaxberg), Rivka Meiselman, Gayil Yudkowsky, and Chana Basya Rauch.
Another option, which offers more of a community center-type environment, would be the JCC. The Park Heights location has both women- and men-only times for the fitness room and pool as well as a wide variety of female-only group fitness classes, including some for kids and teens. There are classes geared towards seniors as well. As a group fitness instructor myself, I cannot speak highly enough about the benefits of group fitness. There is a level of accountability in knowing that other people are there looking for you. The friendships that are formed help you continue to come back. Not to mention the great workout! But if group fitness doesn’t sound like your thing, that’s fine! Partner up with a friend and commit to simply walking. Or plug in your headphones and go for a jog. The best workout is one that will keep you coming back.
So hop on that treadmill, hire that personal trainer, or try out a group fitness class. Do it for your kids, for your spouse, but, most importantly, for yourself.
