National Women's Fitness and Health Day

On September 26th, National Women's Fitness and Health Day is taking place, a nationwide program that focuses attention on topics in women's health from the necessity of regular physical activity to the importance of health awareness in women. Hundreds of local organizations throughout the United States will be celebrating the event with educational programs, health screenings, and fitness events, and we'd like to give you an idea of how you can honor this important occasion.

Attend a National Women's Fitness & Health Day Event

Nationwide, more than 500 community groups and locations are taking part in National Women's Fitness & Health Day. With over 75,000 women expected to participate, it's the perfect time to explore your health and meet people in the process!

Activities to Look For:

• Health Information Workshops
• Health Screenings
• Exercise Demonstrations
• Walking Events

Organizations That Hold Events:

• Health Clubs & Gyms
• Parks & Recreation Departments
• Senior Centers & Retirement Communities
• Hospitals & Health Systems
• Colleges & Schools

Learn About Issues in Women's Health

The body is always complex, but women have a host of health conditions that are either exclusive or disproportionately experienced by them. It can be difficult to find doctors who specialize in or even have adequate experience with many of these conditions. In addition, medical science has often been developed with male physiology in mind. This is an issue because women and men may have very different symptoms for the same conditions, or different responses to the same treatments. Diagnostic periods for women tend to take longer, and this is one reason why.

Conditions Exclusive to Women

• Gynecological Issues: Endometriosis, Polycystic Ovary Syndrome (PCOS), menstrual irregularity, bacterial vaginosis, uterine fybroids, and others.
• Pregnancy Issues: Preconception and prenatal care, pregnancy loss, preterm labor and premature birth, and others.
• Fertility Issues: Primary ovarian insufficiency, as well as many above conditions.
• Ovarian and Cervical Cancers
• Menopause
• Turner Syndrome
• Rett Syndrome

Conditions More Likely to Affect Women

• Bone Health: Osteoarthritis and Osteoporosis
• Pelvic Floor Disorders: Pelvic organ prolapse, urinary or fecal incontinence.
• Urinary Tract Disorders and Infections
• Thyroid Disorders: Hypothyroidism, hyperthyroidism, thyroiditis, goiter.
• Thyroid Cancer
  
• Breast Cancer
• Many Chronic Pain Disorders: Fibromyalgia and chronic fatigue syndrome.
• Depression and Anxiety Disorders
• Domestic or Sexual Violence

A litany of studies suggest that women, unfortunately, have more trouble than men finding adequate care. They spend longer in diagnostic periods, have longer hospital waits, and are more likely to have their conditions misdiagnosed or their symptoms of pain downplayed or ignored. Female-specific conditions often receive less research attention and funding, and women are more likely to have "medically unexplained" symptoms -- subjective symptoms (pain, dizziness, lightheadedness) that aren't immediately connected to a specific physical cause. It's important for women to educate themselves about conditions that they're more likely to experience, as a strong knowledge base will help you advocate for your own care as a patient.

Schedule a Checkup

National Women's Fitness and Health Day is the perfect opportunity to schedule a checkup with a medical professional! You may want to consider a Well-Woman Visit, a physical and in-depth discussion about your health, tailored to your age and family history, with special attention paid to problems that largely or exclusively affect women. You also may want to visit your gynecologist, or schedule a prenatal visit if pregnant.

In addition, to honor the day many organizations will be providing free screenings for women's health issues. Here are some to look for:

• Mammograms
• Pap smears for cervical cancer
• Thyroid function tests
• STD screenings
• Bone-mass measurements
• Cholesterol: heart disease is the number one killer of women.

Work Out

When we think of health, we tend to think of the medical side, the doctors' visits and immunizations. But National Women's Fitness and Health Day is geared towards the idea that a major component of health is staying active and exercising regularly. Whether you're doing cardio or strength training, going to the gym or playing a sport, regular exercise gives many health benefits, some of which are specific to women's health.

Benefits of Working Out
Mood Stabilization: Working out releases endorphins, hormones which reduce anxiety and depression. Endorphins also help counter the estrogen drop which occurs before and after a period, and before and during menopause. Estrogen is a source of serotonin, a chemical in the brain which contributes to happiness and relieves depression. The endorphins released by exercise can counteract loss of estrogen.
Strengthen Bones: 80% of Americans with osteoporosis are women, and 50% of women with it will break a bone. Exercising, especially while younger, increases bone mass that helps counter this. Aerobics, strength training, and stretching exercises are great ways to help strengthen bones.
Weight Loss: Aging tends to result in weight gain, but women have specific challenges in this area. Weight gained during pregnancy can be hard to lose even long after giving birth. Estrogen and muscle mass lost during aging can lead to excess weight retention,
Improving Sleep: Women can also have additional challenges with sleep, due to hormone fluctuations during the menstrual cycle, pregnancy, and menopausal symptoms. 2 1/2 hours of exercise per week has been shown to improve sleep quality and duration, which relieves stress and depression.

Find a New Fitness Experience

With plenty of demonstrations, events, and classes being held on National Women's Health and Fitness Day, it's a great opportunity to try something new! The possibilities are just about endless, but here's some ideas:

• Strength Training
• Kettlebell Workouts
• Aerobics
• Tennis
• Hiking
• Jogging or Running
• Spin Class and SoulCycle
  
• Yoga
• Tai Chi

With so many options, you're sure to find classes or activities appropriate to your age and level of fitness, but if you have any concerns, consult a medical professional or physical trainer for advice.

Manage Your Diet

Much like with exercise and health care, women have specific dietary needs that may change over the course of their lives and often differ from what men might need. Some foods that women need may be obvious and universal, like fruits, vegetables, whole grains, healthy fats, and lean protein, and staying hydrated is important to everyone. But other needs are more particular:

Iron-Rich Foods: 20% of women and 50% of pregnant women don't have enough iron. Iron prevents anemia and helps produce hemoglobin, which carries oxygen through the bloodstream. Lack of it causes fatigue, weakness, and irritability.
Sources: Red meat, turkey, chicken, pork, fish, kale, spinach, beans, lentils, some fortified cereals.

Folate or Folic Acid: These are forms of Vitamin B9, and decrease the risk of birth defects. Women in reproductive years should get at least 400 micrograms (mcg) of folate per day, 600 mcg during pregnancy, and 500 mcg while breastfeeding.
Sources: Citrus fruits, leafy greens, beans, peas, some fortified cereals, breads and rices.

Calcium and Vitamin D: These strengthen bones and teeth, making them vital in preventing loss of bone mass and diseases like osteoporosis.
Calcium Sources: Low-fat or fat-free milk, yogurt, and cheese, sardines, some tofu, some fortified juices and cereals.
Vitamin D Sources: Fatty fish (such as salmon), eggs, fortified yogurts and juices.

Share Your Health

Involve Your Loved Ones

Studies have shown that people who have a regular exercise companion generally have an easier time staying motivated and sticking to a regular schedule, and consequently lose more weight. Whether you're working out with a friend or family member, mutual support is one of the most effective factors behind getting and staying in shape.

Prioritize Mental Health

Stress levels contribute to declines in physical health, and women consistently report higher rates of stress than men as well as more emotional physical symptoms resulting from stress.

Some ways to manage stress include:
Exercise: the endorphins created by exercise are great at relieving stress.
Sleeping: ensure you get enough sleep.
Massage
Relaxation Techniques: deep breathing, meditation, yoga, or tai chi.
Set Limits on Responsibilities: learn to say no to excessive responsibilities.
Social Support: seek out support, whether through loved ones or support groups.
Mental Health Support: seek out treatment from a mental health professional.

Women are also more likely to suffer from depression and anxiety disorders, with twice the number of women than man experiencing depression. Sometimes this occurs due to physical factors, such as menopause and premenstrual syndrome, which effects 20-40% of women, with 3-5% having symptoms strong enough to be classified as Premenstrual Dysphoric Disorder (PMDD). 10-15% of women experience postpartum depression, as well.

Depression is misdiagnosed in women 30-50% of the time, and fewer than half the women suffering it will seek care. If you think you may have symptoms associated with anxiety or depression, don't hesitate to seek out professional help!

Have a Conversation

If National Women's Fitness and Health Day has one thing to teach us, it's that coming together to discuss women's health is vital in maintaining it. Social support is invaluable in maintaining exercise regimens, improving moods, reducing stress, and better understanding our own health and fitness needs.