February 2011 The online News Magazine of Saint Mary’s Health Care

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WOMEN….This Valentine’s Day, Renew Your Relationship with Exercise

Women live extremely busy lives, taking on the role of employee, domestic goddess, and caregiver, and often place exercise last on their priority list.

When they do decide to begin or return to their previous exercise routine, they often encounter some unique physical challenges. These may include urinary incontinence (leakage of urine), weak or protruding abdominal muscles, loss of bone density, and a loss of balance. Some women may have had surgeries such as hysterectomies, mastectomies, bladder suspensions or C- sections, and don’t know what types of exercises are safe to perform. Here are some tips to help you address these issues that are unique to women.

1) You only have one heart…..Don’t break it!
Reap the rewards from cardiovascular activity. Heart disease is the number one killer in women. Aerobic conditioning (best if done 30 minutes/day) can help your stamina, reduce the risk of obesity, heart disease, high blood pressure, Type II diabetes, stroke and certain types of cancer.

2) Do Your Kegels!
Most women were taught to perform Kegels (or pelvic floor muscle exercises) during pregnancy. Kegels are just as important to do following delivery. As women age, Kegels help prevent leakage of urine and pelvic organ prolapses. To work these muscles correctly, squeeze and lift your pelvic floor muscles. It is best to do some quick contractions and then some longer contractions (10 second holds) when your bladder is empty.

3) Use It or Lose It! Strength Training Is A Must
Muscle mass diminishes with age and if nothing is done to replace the lean muscle lost, the percentage of fat in your body will increase. Although strength training can be intimidating for women, it should be a key component to any exercise program. Weight training will make you stronger (not bulkier), will decrease your risk of osteoporosis, improve your athletic performance, and reduce your risk of injury and back pain. The more lean muscle a woman has, the more calories she will burn at rest. This justifies eating some of those delicious chocolates this Valentine’s Day.

4) Increase Your Bone Density
Bone is living tissue that responds to exercise by becoming stronger. Bone mass peaks during the third decade of life. After that time, we can begin to lose bone. Weight bearing exercises can help slow this loss down. Some examples include walking, weight training or dancing that special dance with your special someone on Valentine’s Day. Osteoporotic women should avoid exercises that flex (bend) their backs excessively and should avoid high impact exercises that may cause a bone break.


5) Train Your Core
Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. This can lead to better balance and stability which will help your performance in any sport or activity. Strengthening the core muscles is often the key to treating and preventing many injuries. Most health professionals are being more cautious about prescribing sit-ups and opting for alternative, functional core exercises. The abdominal wall needs special attention in many women who have had this area cut or overstretched during pregnancy and may require specialized guidance to rehabilitate this area.

Advent Physical Therapy has a team of Women’s Health therapists that are trained to address these issues that women face. Remember to keep those New Year’s resolutions by continuing to exercise into the month of February and make it a priority in your life! You owe it to yourself and your loved ones and it’s an investment in your quality of life!

Eileen Kishman, PT, CLT is a Women’s Health Therapist at the East Beltline Advent Physical Therapy office. Eileen is an avid marathon runner and enjoys spending time with her husband and daughter.

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