Traditional and nontraditional empirically based exercise programs for active females

Girls and women are generally less active than boys and men. In order to help promote exercise as a tool for health, major organizations have set exercise guidelines to help people exercise safely, efficiently, and effectively. In order for anyone to continue to exercise, it must be enjoyable. Girls and women need to find either a traditional or nontraditional exercise program that they enjoy and will pursue willingly. An exercise regimen should include cardiovascular endurance, muscular strengthening, and flexibility exercises. Recommendations for cardiovascular fitness include at least 5 days∙week −1 of moderate activity for at least 30 min each day, OR 3 or more days∙week −1 of vigorous activity for at least 20 min, OR a combination of the two. Individuals should perform muscular strengthening at least 2 days∙week −1 and implement flexibility routines a minimum of 2–3 days∙week −1. Alternative exercises such as yoga, breathing, and mindfulness while exercising are also discussed in this chapter. Physical activity is key to long-term good health regardless of gender and age; however, it is especially important for girls and women to be active throughout their life span.