The Essentials of Women’s Fitness for Optimal Living

May 7, 2025

Asian woman exercise in fitness. Young healthy woman in sportswear doing legs exercise in fitness.

You eat a healthy diet and feel pretty good most of the time. However, to look, feel and think your best, women’s fitness matters.

“Exercise is medicine,” says Dr. Jaclyn Bonder, medical director of Women’s Health Rehabilitation at Weill Cornell Medicine & NewYork-Presbyterian/Weill Cornell Medical Center. “It helps build stronger bones and muscles, and it can reduce stress and help your mood.”

Want to reap these benefits? Here’s how to get started.

3 Ways to Get Fit

Women’s fitness is no one-size-fits-all solution. You have options. The trick is to find what you enjoy so you make regular exercise part of your routine.

Three types of exercise to consider include:

Aerobics. This makes your heart work quicker than usual and pump blood with increased force. Aerobic exercise improves your heart health and cholesterol levels. Try walking, running, dancing or swimming.
Balance exercises. These aim to help you remain on your feet throughout all life stages. Yoga and walking can help with balance. You can further improve your balance by standing on one foot and practicing getting out of a seated position without using your hands.
Strength training. Also known as resistance training, this should fit into your schedule at least two days a week. Options for this physical activity include lifting weights, using resistance bands or performing body-weight exercises, such as push-ups or forearm planks.

Afraid you’ll get bored with exercise? Switch up your exercise routine to work your body in new ways and reduce the risk of burnout and injury. You can also join group exercise classes, so you’re never alone during training sessions.

Women’s Fitness Tips

No matter what exercises you prefer, taking a women’s health and fitness journey increases your odds for a longer, healthier life. A study supported by the National Institutes of Health reports that women who exercise regularly lower their risk of early death more than men who exercise, “even when women put in less effort.”

However, you must maintain your routine to enjoy the health benefits of moderate intensity or vigorous exercise. To keep on track, it’s helpful to do the following:

Hydrate. Drink plenty of water before, during and after working out, especially if you exercise in the heat.
Listen to your body. Stop exercising if you are injured or experience dizziness, chest pain or other troubling symptoms.
Set and track goals. Envision your big goal and break that into small, obtainable goals. Track your progress, celebrate small victories and jump back on the wagon if you fall off.
Use proper form. Whether you’re running, playing tennis or lifting weights, good form reduces your injury risk. Consult a sports medicine specialist to ensure you use proper form.
Warm up and cool down. A full-body workout requires a warm-up and cool-down routine, which helps protect your heart and other muscles from injury.