Exercise Plans for Women Over 20

Most think of exercise as a way to lose weight, but the benefits offer far more than just weight control. It is as close to a magic pill for staying young as there is, according to Jennifer Normoyle, M.D., writing for Kaiser Permanente. It also aids digestion and helps strengthen bones to reduce the risk of osteoporosis. Regular exercise can also reduce your risk of breast cancer and heart disease, and improve your mood. Exercise plans for women over 20 should be balanced, and should change as the needs of your body change.

  1. Childbearing Years

    • Many women begin having children in their 20s and 30s. If you are healthy, follow the American College of Sports Medicine's guidelines for physical activity. Do cardiovascular exercise three to five times per week for 30 minutes. Exercise at a moderate to vigorous intensity, and choose activities that you enjoy. Perform resistance training two or three times each week on nonconsecutive days. Do one exercise for each major muscle group, and do one to three sets of eight to 12 reps. To prepare for pregnancy also include pelvic floor exercises and core training exercises. Do Kegels and exercises such as planks along with your resistance workout to strengthen the muscles that are stressed and stretched during pregnancy.

    Preventing Heart Disease

    • Heart disease is the leading cause of death for women, according to the Centers for Disease Control and Prevention. But regular exercise can lower your risk. You can lower your cholesterol, blood pressure and even your resting heart rate with exercise. Keep up that cardio, but you may want to increase to five to seven days each week for 30 to 60 minutes. This will also help you maintain a healthy body weight, which lowers your risk of disease. Sessions don't have to be in the gym; accumulate that activity by playing with your kids, working outside and even walking your dog.

    Weight-Bearing Exercises

    • Osteoporosis is a problem for women. Whether it is genetic or is caused by lifestyle and environmental factors, weak bones can be debilitating. So keep up that resistance training. If you already have osteoporosis, speak with your doctor about what is appropriate. To prevent it, continue weight-bearing exercises. Add walking or jogging to your cardio program. Get off the machine weights and do some free weights, or take some yoga and Pilates. When lifting weights, try adding a little more resistance. Most women are not going to bulk up; the goal is to tone muscles and strengthen bones.

    Flexiblity

    • Flexibility is often a neglected component of exercise plans. But tight muscles can lead to limited range of motion, pain and injury, especially as you age. Stretching should be performed two or three times each week, according to the American College of Sports Medicine. Choose a stretch for each major muscle and hold it at a point where you feel a pulling sensation for 15 to 30 seconds. Stretch after your cardio and weights sessions are done, when your muscles are warm.