Fitness: The Key to Health & Longevity

A comprehensive exercise programme for women should be balanced, incorporating cardiovascular, strength, and flexibility training, but the focus should address changing hormonal, metabolic, and musculoskeletal needs across different life stages.

Did You Know?

Exercise is the number one form of preventive care.

Key Statistics on Women’s Fitness in SA:

- 68% of women are overweight or obese.

- 10% of women aged 15–24 are classified as obese.

- 67% of women reported being physically inactive.

- In studies of young adults, women showed lower maximal oxygen uptake (32.6 mlO2/kg/min) compared to men (41.9 mlO2/kg/min).

- High blood pressure, a key indicator of cardiovascular health, affects 48% of women, often linked directly to obesity and sedentary lifestyles.

- Studies have shown that 85% of coloured women and 83% of black/Asian women in certain cohorts reported low physical activity participation, while 75% of white women reported low physical activity levels.

- Physical inactivity increases with age, with 69.5% of women over 50 reporting no physical activity.

Benefits:

- Regular exercise significantly reduces the risk of heart disease, stroke, and high blood pressure, which are leading causes of death for women. 150 minutes of moderate activity weekly improves blood circulation and helps manage weight.

- Women can lose 3–5% of muscle mass every decade after age 30, and bone density drops after 40. Strength training and weight-bearing exercises fight osteoporosis, prevent fractures, and maintain independence.

- Physical activity releases endorphins, which reduce stress, anxiety, and depression, and helps regulate hormonal shifts related to PMS or PCOS.

- Minimal, consistent effort brings significant benefits to women’s long-term health.

Fitness Guidelines Across The Ages:

Swipe right for age-specific exercise programmes.

Key Considerations:

Always include warms ups & cool downs, listen to your body and be consistent.

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