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A Report of the Surgeon General
Physical Activity and Health
Women
KEY MESSAGES:
- Physical activity need not be strenuous
to achieve health benefits.
- Women of all ages benefit from
a moderate amount of physical activity, preferably
daily. The same moderate amount of activity can be
obtained in longer sessions of moderately intense
activities (such as 30 minutes of brisk walking) as
in shorter sessions of more strenuous activities (such
as 15–20 minutes of jogging).
- Additional health benefits can
be gained through greater amounts of physical activity.
Women who can maintain a regular routine of physical
activity that is of longer duration or of greater
intensity are likely to derive greater benefit. However,
excessive amounts of activity should be avoided, because
risk of injury increases with greater amounts of activity,
as does the risk of menstrual abnormalities and bone
weakening.
- Previously sedentary women who
begin physical activity programs should start with
short intervals (5–10 minutes) of physical activity
and gradually build up to the desired level of activity.
- Women with chronic health problems,
such as heart disease, diabetes, or obesity, or who
are at high risk for these conditions should first
consult a physician before beginning a new program
of physical activity. Women over age 50 who plan to
begin a new program of vigorous physical activity
should first consult a physician to be sure they do
not have heart disease or other health problems.
- The emphasis on moderate amounts
of physical activity makes it possible to vary activities
to meet individual needs, preferences, and life circumstances.
FACTS:
- More than 60 percent of U.S. women
do not engage in the recommended amount of physical
activity.
- More than 25 percent of U.S. women
are not active at all.
- Physical inactivity is more common
among women than men.
- Social support from family and
friends has been consistently and positively related
to regular physical activity.
BENEFITS OF PHYSICAL ACTIVITY:
- Reduces the risk of dying from
coronary heart disease and of developing high blood
pressure, colon cancer, and diabetes.
- Helps maintain healthy bones, muscles,
and joints.
- Helps control weight, build lean
muscle, and reduce body fat.
- Helps control joint swelling and
pain associated with arthritis.
- May enhance the effect of estrogen
replacement therapy in decreasing bone loss after
menopause.
- Reduces symptoms of anxiety and
depression and fosters improvements in mood and feelings
of well-being.
- Can help reduce blood pressure
in some women with hypertension.
WHAT COMMUNITIES CAN DO:
- Provide environmental inducements
to physical activity, such as safe, accessible, and
attractive trails for walking and bicycling, and sidewalks
with curb cuts.
- Open schools for community recreation,
form neighborhood watch groups to increase safety,
and encourage malls and other indoor or protected
locations to provide safe places for walking in any
weather.
- Encourage employers to provide
supportive worksite environments and policies that
offer opportunities for employees to incorporate moderate
physical activity into their daily lives.
- Provide community-based programs
to meet the needs of older women, women with disabilities,
women of racial and ethnic minority groups, and women
with low incomes. Include child care arrangements
to encourage the participation of women with children.
- Encourage health care providers
to talk routinely to female patients about incorporating
physical activity into their lives.
For more information contact:
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health
Promotion
Division of Nutrition and Physical Activity, MS K-46
4770 Buford Highway, NE
Atlanta, GA 30341-3724
1-888-CDC-4NRG or 1-888-232-4674 (Toll Free)
http://www.cdc.gov
The President’s Council on Physical
Fitness and Sports
200 Independence Avenue, SW
Room 738H
Washington, DC 20201
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