The benefits of sports for women | Your channel about health

Exercise is one of the most important healthy lifestyle habits. Although exercise is always associated with losing and controlling body weight, the truth is that exercise brings many physical and mental benefits. But do you know how sports helps women’s health? We give you 5 most important advantages.

1. Take care of your cardiovascular health

Heart problems also affect women. For this reason, it must be borne in mind that regular exercise helps keep the heart healthy. In fact, it is one of the muscles that benefits the most from it. Dr. Iñaki Lecuona Goya, head of the cardiology department at the Quironsalud Vizcaya Hospital, tells us that Physical activity is “the best and cheapest pill for maintaining a strong, healthy heart.”“.

As a general recommendation, the expert advises us devote 150 to 300 minutes per week to training, “For walking at a fast pace that makes it difficult for us to carry on a conversation while walking, 15 minutes a day is enough.”

Another benefit of exercise is that it helps control blood pressure levels and prevents obesity caused by sedentary lifestyle or inactivity. That’s why, “Exercise protects us from the risk of cardiovascular disease.”which is the main cause of death in Spain,” the specialist notes.

2. Reduce menstrual pain

Sport can become a woman’s ally at the fertile stage, because Helps relieve discomfort caused by menstruation and premenstrual syndrome.. Additionally, it is especially beneficial for women with irregular periods, as gynecology and obstetrics specialists at the same hospital say that exercise can help regulate due to its stimulating effect it has on the hormonal system.

3. Lose fat, especially during menopause.

Diet is not enough for weight loss or weight control; it must be accompanied by exercise. In this sense, the endocrinology and nutrition service of the same hospital center informs us that “This is a supplement that helps reduce waist or belly fat.which is associated with increased cardiovascular risk.”

Additionally, controlling abdominal fat through exercise can be especially helpful during menopause, which in women is the stage in which fat gain typically occurs due to loss of estrogen. For the same reason, it is usually more difficult to lose weight.

Yes, it is very important Maintain proper hydration and nutrition to avoid injury

. In this regard, experts suggest including carbohydrates in your diet before intense training, especially those that are digested slowly, such as pasta, rice, potatoes or legumes.

4. Prevent gestational diabetes and other complications during pregnancy.

There are still prejudices regarding exercise during pregnancy. For this reason, Dr. Mireia Cruzeira Betriu, specialist in gynecology and obstetrics at the University Hospital of Quironsalud Madrid, emphasizes that “if the pregnancy is normal and the amount of exercise is moderate, this will ensure health benefits for mother and child“.

In general, in the absence of contraindications, it is advisable to exercise at light-moderate intensity, three sessions of 15-30 minutes per week. In the second trimester, their number may increase to 5. The doctor suggests walking, riding a stationary bike, using an elliptical machine, swimming, or doing water aerobics, step or aerobic exercise low intensity.

Other benefits of sports during pregnancy are:

• Improve muscular endurance aerobics
• Avoid Gestational Diabetes or preeclampsia
• Give preference physical and mental preparation for childbirth
• help restore your figure after delivery

5. Improve quality of life with breast cancer

This tumor is one of the most common in women. Incorporating exercise during treatment has been proven to not only help alleviate the effects of the disease, but also increases tolerance to chemotherapy.

Dr. Lucia González Cortijó, head of the department of medical oncology at the University Hospital Quironsalud of Madrid, states that “Regular physical activity improves quality of life and reduces fatigue in patients with breast cancer. although there is still insufficient evidence to definitively confirm that it also succeeds in reducing tumor recurrence.”

Another proven aspect is that Intense exercise may provide more benefits than moderate exercise. In this regard, the expert points out that “a study published in Cancer epidemiology, biomarkers and cancer prevention indicates that patients who run have better survival rates after breast cancer than those who only walk.