As we celebrate Women’s Health Week, it’s vital to highlight the unique health needs women face at different stages of life. From managing the challenges of menstrual cycles to staying active during pregnancy, and navigating the changes of menopause, exercise plays a crucial role in supporting women’s health.
The health of Australian Females:
There are currently 12.9 million females living in Australia, making up 51% of the country’s population (AIHW, 2023). The Australian Institute of Health and Welfare has provided data regarding the overall health of Australian Females:
- One in two Australian females rate their health as ‘excellent’ or ‘very good.’
- 56% of Australians have one or more of the 10 common chronic conditions, including: arthritis, asthma, cancer, chronic obstructive pulmonary disease, diabetes, cardiovascular disease, chronic kidney disease, osteoporosis and mental health conditions.
- Around 73,000 cancer cases were estimated to be diagnosed within females in 2022.
- 252,000 females have been estimated to be living with dementia.
- 45% of females have experienced mental health conditions at some stage in their life.
- 44,000 females were hospitalised due to endometriosis, with around 82% of these being females age between 15 and 44 years.
Physical activity statistics for females:
Exercise rates have been found to be the highest in women aged between 25 and 34, at 51% and the lowest in women aged 55-64 at 41% (ABS, 2022). However, in 2022 the Australian Bureau of Statistics found that 76% of females aged between 18 and 64 years did not engage in the recommended two days per week of muscle strengthening activities.
Currently, the Australian physical activity recommendations indicate that you should be active on most, if not all days, totalling to between 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous physical activity, or a combination of both each week. Moreover, individuals should engage in at least two strength-based training sessions per week. These recommendations can vary depending on your age, goals and health status.
The importance of engaging in regular physical activity for women throughout their lifespan:
Maintaining consistent physical activity engagement each week can assist in facilitating overall improvements in mental health, assist in reducing the risk of developing osteoporosis and osteopenia and decrease the risk of developing chronic diseases such as cardiovascular disease, diabetes and cancer.
Exercise for mental heath
One in four females between 2020 and 2022 were found to experience a 12-month mental health disorder, with females (21%) experiencing higher rates of anxiety disorders, compared with males (13.3%) (ABS, 2023). It has been found that reduced physical activity levels and increased time spent being sedentary correlates to an increased risk of reduced psychological wellbeing (Smith and Merwin, 2021). Moreover, studies have demonstrated that through engaging in both resistance and aerobic exercise, symptoms associated with anxiety, depression and post traumatic stress disorder are improved in comparison to those who do not engage in regular physical activity.
Exercise and supporting ageing
As women age and go through menopause, engaging in physical activity remains a vital role in managing their health and wellbeing. Bone mineral density begins to reduce due to a reduction in oestrogen levels throughout menopause, resulting in an increased risk of osteoporosis. In 2022, the prevalence of osteoporosis and osteopenia increases to 17% in those aged 75 and over, with women being at a higher risk then men (ABS, 2022).
This can therefore result in an increased risk of falls and fractures. However, through engaging in regular physical activity such as strength training and weight bearing exercises, it has been shown to contribute to an increased bone mineral density, overall strength and balance capacity which can therefore facilitate a reduced risk of falls and fractures.
Exercise for chronic disease
Through meeting the Australian physical activity guidelines, it has been found that the risk of developing chronic diseases such as cardiovascular disease, breast cancer and diabetes can be reduced (ESSA, 2018). Moreover, engaging in adequate physical activity can assist in managing the development of further comorbidities or symptoms associated with chronic diseases.
Exercise during pregnancy
It is vital to discuss with relevant healthcare professionals’ engagement in physical activity whilst pregnant to ensure that it is safe and suitable based on individual circumstances. However, studies demonstrate that regular physical activity engagement throughout pregnancy can assist in improving not only physical health but also psychological wellbeing. It has been stated that exercise can assist in managing lower back pain that can be associated with changes in the body whilst pregnant, reduce the risk of developing gestational diabetes, excessive weight gain and facilitate improvements in overall mood and energy levels (ESSA, 2018). Exercise modalities that are safe to engage in include aerobic exercise, strength and mobility-based training, in addition to pelvic floor exercises.
How can an exercise physiologist help?
An Exercise Physiologist can assist in developing a physical activity program that is suitable to each individual presentation, taking into account their stage of life and goals. Exercise Physiologists can provide support and modify physical activity plans no matter the stage of life an individual is at, to reduce the risk of falls and fractures, assist in managing the symptoms correlated to menopause, reduce the risk of developing chronic health conditions, promote improvements in psychological wellbeing and provide support regarding appropriate exercise during pregnancy and postpartum, along with much more.
Want to talk to one of our team and find out how we can support you and your goals? Contact us today!
Written by Uplift Exercise Physiologists, Abby Foulcher & Mykaila Walls
