The week of May 9-15, 2021, is celebrated as National Women’s health week and it’s a reminder for women and girls to prioritize health. This week begins on Mother’s Day each year. There are many ways in which women can improve their physical and mental health. Exercise is one of the top ways to have a healthy body and mind.

However, when it comes to exercise, women’s idea of fitness and getting in shape is totally different from men. While men like to pump the iron and get bulkier, most women can be found on the yoga mat. Neither of the approaches is wrong, and there is no one-size-fits-all. There are physiologic differences between men and women as well. Women’s pelvises tilt more than men, so they may need to do a slightly different type of squat to protect their lower backs. Men are less flexible than women and have better upper body strength.

However, the big difference between how women and men approach Exercise depends on their mindset. According to the author of strength training for women, Lori Incledon, for men, “working out is a sport, and they do it because it’s fun, it’s competitive, and it’s something that they’ve always done.” Women work out because it will make them look good. It’s not wrong to want to look good, but it is a very superficial WHY and a purpose that won’t lead to long-term happiness and self-acceptance. Women are very conscious about how they will look in the GYM. Lori says, “women think everyone else is looking at them, so they’re afraid to put on workout clothes or get out there in public with their cellulite jiggling. Do men care what they look like when they’re working out? Of course not!”

All these reasons lead women to work out less than men. Research shows that most women cite the lack of time as a reason to skip their workouts. I don’t blame you gals at all. I have felt the same way. We are just too busy taking care of others and putting our health on the back burner. We are just so hardwired to be the caregivers.

Personally and professionally, I am aware of the positive benefits of Exercise, yoga, and meditation on my overall well-being. Women need to understand that a good workout doesn’t just benefit their physical fitness. Exercise also has a positive effect on mental health. When women are strong, confident, and happy, everyone around them helps. We women, the creatures from Venus, can learn from Martians. Embrace weightlifting, and don’t be afraid of bulking up. Men can encourage women to work out and, men can teach women not to be scared to work hard.

Here are a few tips to have an exercise plan that incorporates exercises to improve all four components of fitness, strength, endurance, flexibility, and coordination. A good fitness program should have cardiovascular (cardio) Exercise, muscle toning, and stretching for flexibility.

Train for Strength

Women shy away from heavyweights due to the fear of bulking up. Women can’t bulk up as men do due to their unique physiology. Strength training is the best way to get stronger period. When starting out, use lighter weights and a higher rep count, then progress the weight factor up.

Kick-off with Cardio

Cardio activities should be the touchstone of women’s exercise routine. Cardio activities help you burn calories and maintain healthy body weight. Running, biking, swimming, aerobic classes, tennis, hiking, and walking — these are all good cardio choices. Yes! Your Zumba and Barre classes count too.

Brace Your Core

Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. It’s easy to get the core training in almost any weightlifting Exercise if we consciously focus on bracing the core.

When it comes to feeling great and being healthy through life seasons, the solution is to exercise. No, it doesn’t have to be in a self-punishing way. Find a friend or a trainer who motivates you to get up. Maybe you like hitting the road solo. Whatever it takes. Just do it!