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Nutrition & Fitness Newsletter

Exercise Recommendations for Women’s Health


The latest research on women’s health is supporting updated guidelines for preventing or managing various health conditions such as diabetes, cardiovascular disease, osteoporosis, anxiety disorders and menopause.  Often these types of guidelines are so generalized, making them difficult to put into practice.  To make things easier, these new guidelines are presented below along with examples on how to implement them.  When beginning an exercise program, first check with your doctor then gradually ease yourself into the program so you don’t over do it and injure yourself.  Keep in mind these examples are starting points if you’re new to exercise.  Even if you don’t have these health conditions, this is an excellent initiation to establishing an exercise program.


Here are the health conditions with the latest guidelines and practical ways to implement them.
  • DIABETES - Regular exercise improves blood glucose control, promotes weight loss and reduces the associated risk factors of cardiovascular disease.
    • Exercise Recommendation: A minimum of aerobic exercise 150 minutes per week, at a moderate to high volume, performed 3-7 days per week.
    • Example: Choose the same 3 days each week to walk for 20-30 minutes at a pace in which your breathing is slightly labored.  After you’ve become comfortable with this level, increase to 5 days per week, keeping your time at 30 minutes.  Congratulations you’ve met your 150-minute goal!  Increase your walking time from this point.

    • Resistance training Recommendation: Perform 8-10 exercises, 2-3 days per week.
    • Example: On Monday, Wednesday and Friday, use resistance bands, body weight or light weights to work the abdominals, buttocks/hips, legs, back, chest and arms.  Refer to the ACE exercise library for some sample exercises.

    • Balance and Flexibility Recommendation: Balance and flexibility training 2-3 days per week. For flexibility, hold stretches for 10-30 seconds.
    • Example: For balance - Stand near a counter or a stable table, in case you need to catch yourself, practice standing on one foot, then change to standing on the other foot.  Once you’ve mastered that do the same with the addition of raising one arm up, then the other arm.  Play around with various arm movements in this stance.  Once that becomes comfortable try standing on tip toes (raising the heels off the ground), starting with both feet on ground, progressing to one foot, then adding the various arm movements.  For flexibility – To stretch the back of the leg, stand at a counter, put your hands on the counter, step back with one leg in a lunge position with your back heel down, hold for 10-30 seconds, then change legs.  For a chest stretch, interlace your hands behind you and feel the stretch in the chest, hold for 10-30 seconds.
  • CARDIOVASCULAR DISEASE - Exercise improves risk factors such as hypertension, high cholesterol and metabolic syndrome, to name a few.
    • Exercise Recommendation: Perform aerobic exercise 150 minutes per week at a moderate intensity or 75 minutes per week at a vigorous intensity or a combination of the two.
    • Example: Start with 3 days per week, try walking for 20-30 minutes at a pace in which your breathing is slightly labored.  After you’ve become comfortable with this work up to 5 days per week, keeping your time at 30 minutes.  Alternatively, you could vary the exercises by using a stationary bike and adjusting the resistance, or start walking hills in order to ramp up to a more vigorous intensity.

    • Resistance training Recommendation: Perform 8-10 exercises, 2-3 days per week.
    • Example: Monday and Wednesday use resistance bands, body weight or light weights to work the abdominals, buttocks, legs, back, chest, biceps, triceps.  Perform 10-14 repetitions and 2-3 sets. Refer to the ACE exercise library for some sample exercises.

    • Walking and Yoga Recommendation
    • Example: As much as possible make walking a part of your daily routine.  Consider taking a yoga class for stress relief.  Consider that there are many styles of yoga, talk to the instructor to find the right yoga class for your situation.

  • OSTEOPOROSIS - These recommendations will improve bone health, prevent falls by focusing on muscle strengthening and balance.
    • Exercise Recommendation: Perform a minimum of three days per week of combined impact loading programs lasting 30-60 minutes.
    • Examples: Impact loading exercises are jumping rope, fast running, aerobic exercise classes, and agility exercises.  Low impact exercises are slow jogging and brisk walking.  Combined impact exercises are a combination of the two listed above along with strength/resistance exercises.  Refer to the ACE exercise library for some sample exercises for strength/resistance training.

  • ANXIETY DISORDERS - Exercise can help to alleviate stress and improve mood.
    • Exercise Recommendation: Find exercises that you are comfortable with and can consistently do.  Find aerobic exercises and a resistance training program tailored to your preferences.
    • Example: Refer to previous recommendations for Cardiovascular Disease or Diabetes.  Otherwise, consider contacting a personal trainer such as Sheri Mar for a program tailored to your needs and preferences.

  • MENOPAUSE - During this time there is a prevalence of abdominal obesity, hypertension and elevated blood sugars which are risk factors for cardiovascular disease.  In addition, bone loss accelerates, thus, increasing risk for osteoporosis.
    • Exercise Recommendation: Perform cardiovascular exercise, resistance training, weight bearing exercise and balance training.
    • Example: Refer to previous recommendations for Cardiovascular Disease and/or Osteoporosis.

Always consult with your doctor prior to starting an exercise program. 


If you're looking for an individualized approach to improving your life: from improving digestion, maintaining your brain, healthier food swaps, to ways to burn additional calories, eat well for the planet and incorporate "green exercise" into your routine, contact Sheri.


Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through diet, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 

FITNESS/NUTRITION in the NEWS

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A recent analysis of 30 studies published by Mindy Millar-Stafford found that when people are mildly dehydrated, they don’t do as well with tasks that require a lot of attention.  Additionally, it doesn’t take long to become mildly dehydrated in summer heat.  It turns out 1.5-2% dehydration can affect cognitive abilities and during this level of dehydration is when you are just starting to feel thirsty.  Stay sharp, read this newsletter for the best strategies to stay hydrated: eatwellbefit.com/newsletter0617.html



Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 15 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise, senior fitness and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:   info@EatWellBeFit.com  or call:  206.789.6440


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