Stay Active

Physical activity is integral to a woman's overall health and well-being in all stages of her life. Staying active can be challenging in our busy lives, but staying active is essential for your health and to help reduce cancer risk.

Getting started and maintaining an exercise routine can be easy. First, understand your current level of physical activity. Knowing what activities are too hard or easy for you can help you to determine your fitness ability and identify suitable ones to do. Then, incorporate bouts of activities within your daily living routines, such as taking the longer walking route to work or home, climbing the stairs instead of taking the lift, participating in physical activity with a friend or family member. Lastly, immerse yourself in activities you like or do not mind doing.

If you have not been participating in any physical activity, or intend to increase the intensity of your exercise, always start slow and low. Then, gradually increase the repetitions, duration or intensity level. If in doubt, please consult your doctor or physiotherapist.

Young Adults (18 to 24 years old)

It is recommended for females within this age range to engage in:

• 150 to 300 minutes of moderate intensity aerobic exercise a week, including weight-bearing activities. Or at least 75 minutes of vigorous intensity aerobic exercise a week.
• At least twice a week of muscle strengthening (resistance) exercises, with 8 to 12 repetitions for each set, up to 3 sets each time or as many as you can perform.
• Limit recreational screen time by replacing them with any form of movement or activity.
• Exercises should start with a warm-up and end with a cool-down.
  See below for a video on aerobic exercises recommended generally for younger age group.

Benefits of exercise in this age group

From a young female's perspective, exercise gives specific benefits, leading to a healthier status and better health outcomes in later years. Specific benefits include:

• Maintain a healthy weight and prevent the development of metabolic syndrome, polycystic ovarian syndrome (PCOS)
• Reduce the risk of major cancers such as breast and gynaecological cancers
• Maintain bone health to prevent osteoporosis
• Reduce the risk of fertility-related issues.
• Gain a positive self-concept and keep healthy social interactions

The Middle Years (25 to 49 years old)

Generally, recommendations from the physical activity guideline stay the same as for the young adult group when a female enters her middle years (1,2).

Pelvic floor muscle training should start in this age group to reap the benefits of preventing incontinence (involuntary leakage of urine or bowel) and pelvic organ prolapse.

Physical fitness and function may start declining at this stage, which is also why being physically active is essential in maintaining physical function and improving quality of life. Specific benefits of physical activity in this age group include:

• Prevent urinary incontinence
• Better sexual health
• Manage mood swings
• Improve sleep
• Prevent osteoporosis
• Enhance fertility
• Maintain weight
• Reduce risk of major cancers

The Later Years (50 years old and above)

As a female enters her later years, more emphasis is placed on bone health, muscle strengthening and balance training. As part of the exercise regimen, you should include

• 150 - 300 minutes of moderate-intensity aerobic exercise a week, including weight-bearing activities. Or at least 75 minutes of vigorous intensity aerobic exercise a week. In view of the older age and possible comorbidities, the aerobic exercises in this video may be more suitable – View it HERE
• Muscle-strengthening (resistance) activity for two or more days a week at moderate or higher intensity, as tolerated, is also recommended.
• Your weekly exercise regime should include a combination of the above exercises (aerobic, muscle-strengthening), as well as balance, flexibility and postural exercises.
• Pelvic floor muscle training remains important to reduce the risk of incontinence and pelvic organ prolapse.
• Weight bearing exercises in this age group are particularly important for bone health.
• Incorporate 3 sessions of balance activities each week, to reduce the risk of falls. For each session, do as much and at your own pace as tolerated. Practice, practice, practice. As you practise, your muscles strengthens and your coordination improves. These will enable you to maintain your balance better. If you have a risk of falls, please do this activity under supervision or consult a physiotherapist. See video for examples of balance exercises.

Keep activities at pain free range, modify activities if experiencing pain (reduce duration/repetitions/weight/speed of the activity/type of activity)

To include different components in your exercise regime, refer to the below video of '7 Easy Exercises To An Active Lifestyle' which incorporates simple muscle strengthening (resistance) and balance exercises.

Benefits of exercise in this age group

The purpose of physical activity in this age range is to improve strength and endurance, maintain mobility and reduce fall risks. It can:

• Slow down muscle and bone loss
• Reduce the risk of falling and fractures
• Manage joint pains and swelling
• Help you stay independent longer
• Manage mental well-being by reducing anxiety and depression symptoms