Physical activity - women

Many women find it hard to find the time to exercise. This may be because they can’t fit physical activity into their daily routine due to the demands of parenting or work. Sometimes lack of money or motivation are barriers to women being active. However, there are lots of ways you can build exercise into your weekly schedule.

Many Australian women are not active enough
Generally speaking, when compared to Australian men, Australian women are less inclined to exercise and less likely to engage in enough exercise to achieve health benefits. About 39 per cent of Victorian women aren’t active enough and more than 12 per cent are completely inactive.

Lack of exercise is a significant risk factor for a range of medical conditions including cardiovascular disease, diabetes and high blood pressure. Sedentary women are also at an increased risk of developing osteoporosis in later life.

Reasons why women exercise
Women who do exercise regularly say they do so to:

• Improve their physical fitness
• Have fun
• Manage their weight.

• Lack of time – today’s woman typically juggles child-rearing, household duties and paid work. With so much to do every day, many women find it difficult to squeeze in time for themselves.
• Lack of motivation – some women say they don’t feel motivated without a training partner. Others think that, to be useful, exercise must be painful, sweaty and gruelling (which isn’t true).
• Parenting demands – studies show that the more children a woman has, the less likely she is to exercise regularly.
• Lack of energy – fatigue is a by-product of a busy lifestyle. Working mothers are often tired.
• Health problems – older women are more likely to have a chronic health condition (for example, arthritis) that limits their participation in some forms of exercise.
• Lack of money – women on low incomes are less likely to exercise regularly. This may be because they think that any worthwhile physical activity requires expensive equipment and expensive clothes (it doesn’t).
• Gender stereotyping – women who believe that child rearing and domestic chores are ‘women’s work’ are less likely to take time to exercise – perhaps because they feel guilty taking time out for themselves.

• Lack of time – try to share child rearing and household chores with your partner or friends. Perhaps your family can help, or maybe paid childcare is an option. Talk to the people close to you about the possibilities.
• Lack of motivation – find a training partner; you could ask family or friends. You could also contact your local council or community centre for information on exercise clubs in your area. For example, you could join a local walking group. Don’t just think of gyms and jogging; you might find dancing or roller-skating fun.
• Parenting demands – talk to your partner (or your friends) about how you can fit more physical activity into your life. Ask friends if they are interested in swapping babysitting. Try exercise DVDs – so you can exercise whenever you have the chance. Three 10-minute bouts of physical activity over the day has the same health benefits as a continuous 30-minute session.
• Lack of energy – a fit body has more energy to burn than a sedentary body. Regular exercise gives you the energy to better cope with the demands of daily life. If you keep this in mind, it may help you push past the tiredness during your first few of weeks of regular exercise.
• Health problems – talk to your doctor about appropriate forms of exercise. In most cases, physical limitations don’t rule out all activities. For example, exercise in water (such as aqua-aerobics) is possible for many people with arthritis.
• Lack of money – exercise doesn’t require expensive clothes or a gym membership. One of the most beneficial forms of exercise is also free – brisk walking. Most community centres offer a range of physical activity classes and childcare at modest prices.
• Gender stereotyping – think about your beliefs about women’s roles. It may be that sexism is one of your barriers. (For example, the old saying, ‘Horses sweat, men perspire and women gently glow’ illustrates the stereotype that exercise isn’t appropriate for women.)

• Identify your barriers, such as lack of money or motivation. Think about a range of possible solutions.
• Consider the personal beliefs that may be holding you back: for example, guilt about taking time out. Challenge those beliefs. Remember that a happy mum makes a happy family, and exercise is an effective treatment for stress and depression. If you can’t make the time to exercise for yourself, do it for your family.
• Find a support group – perhaps your partner, extended family, friends or paid childcare.
• Find something you like to do. You’re more likely to stick with it if you choose an activity you enjoy than if you do it because it’s ‘good for you’.
• Check with your doctor that your chosen exercise is suitable and safe for you.
• Look through your diary for the week and make exercise ‘appointments’ with yourself.
• Set achievable goals. Don’t fall victim to the ‘all or nothing’ mentality. If you can only find the time for one or two exercise sessions per week at the moment, congratulate yourself on this achievement. Every little bit helps and some exercise is significantly better than no exercise at all.

• For short trips, walk instead of taking the car.
• Housework counts as physical activity. Play some music and treat chores such as vacuuming as an aerobic workout.
• Passionate sex burns kilojoules and improves cardiovascular fitness. Suggest to your partner that you have more ‘workouts’ together.
• Get the whole family active on the weekends. The range of free activities is only limited by your imagination but could include bushwalking, cycling around the neighbourhood, swimming at the beach or playing backyard cricket.

• Your doctor
• Local community centre
• ‘Go for your life’ Infoline Tel. 1300 739 899

• About 39 per cent of Victorian women aren’t active enough and more than 12 per cent are completely sedentary.
• Common exercise barriers include lack of time, lack of motivation, low income and parenting demands.
• If you have a medical condition, are overweight, over 40 years of age or haven’t exercised regularly for a long time, see your doctor for a check-up.

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