Physical Activity for Women: Move Well, Live Well

Staying active is one of the most powerful medicines for women—no prescription needed. Regular movement lowers the risk of heart disease, diabetes, depression, breast and colon cancer, strengthens bones, eases PCOS symptoms, and improves sleep and mood.

How much movement do you actually need?

• Cardio: Aim for 150 minutes a week of moderate activity (brisk walking, cycling) or 75 minutes vigorous (jogging, aerobics).

• Strength: 2–3 sessions weekly to build muscle and protect bones.

• Mobility & balance: Most days, 5–10 minutes (stretching, yoga, tai chi).

• Pelvic floor: 3–4 short sets/week (Kegels or guided physio exercises).

Rule of thumb: something is always better than nothing—5 minutes today beats 0 minutes.

Build your weekly mix (simple template)

• 2–3 brisk walks (30–40 min)

• 2 strength circuits (20–30 min) using bodyweight or resistance bands

• 1 fun sweat (dance workout, swim, cycle with a friend)

• Daily 5–10 min of stretches + 2–3 sets of pelvic-floor exercises

Strength training made easy (no gym required)

• Lower body: squats to a chair, step-ups, glute bridges

• Upper body: wall or knee push-ups, rows with a backpack, shoulder presses with water bottles

• Core: dead bugs, side planks, bird-dogs
  Do 8–12 reps × 2 sets to start; add a third set as you feel stronger.

Life stages & special situations

• Pregnancy: Most women can continue or start gentle activity (walking, prenatal yoga, light strength). Avoid contact sports and supine work late in pregnancy. If you have bleeding, dizziness, or pain stop and call your obstetrician.

• Postpartum: Begin with breathing, pelvic-floor and core retraining; add walks, then strength. Progress gradually after a normal check-up.

• PCOS: Combine cardio + strength; even 5–10 % weight loss improves cycles and insulin sensitivity.

• Perimenopause/menopause: Prioritise strength and impact (jumps, hops if joints allow) to protect bone density.

• Joint pain or beginners: Choose low-impact options (swim, cycle, elliptical) and short bouts spread through the day.

Safety first

• Warm up 5 minutes; cool down and stretch major muscles.

• Hydrate; fuel with protein + colourful veggies.

• Increase time or intensity by no more than 10 % per week.

• Pain in chest, severe breathlessness, dizziness, or calf swelling → stop and seek medical advice.

Motivation that lasts

• Pair workouts with a cue (morning coffee → 15-minute walk).

• Track steps (goal ~8,000/day) or minutes; celebrate streaks.

• Choose joyful movement—you’ll stick with it longer.

• Buddy up or book a class for accountability.

How Matrutvam helps you move safely

At our women’s hospital, physiotherapists, gynaecologists and dietitians co-create goal-based activity plans for pregnancy, PCOS, thyroid issues, post-C-section recovery and menopause. We offer form checks, pelvic-floor therapy, and strength programs you can follow at home.

Book an Activity & Wellness consult at Matrutvam Women’s Multispeciality Hospital we’ll tailor a plan to your body and your life.
Call +91 91202 02120, visit matrutvamhospitals.com