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31% of adults don't meet the lowest recommended amount of weekly exercise, and
women are less likely than men to be consistently physically active. This disparity comes with real risks. Not hitting the minimum physical activity requirements increases risks of cardiovascular disease, premature death, cancer, diabetes, poor mental health and quality of life, according to the World Health Organization.
What's more, only about
20% of women perform strength training twice or more each week, a third of the time that men do, which makes them more prone to musculoskeletal pain and injuries. Bridging the gender gap means looking at the many reasons women get less exercise than men and developing strategies to fit more movement into your life.
The Gender Exercise Gap: Why Women Are Less Active
While every woman's reasons for not exercising are different, there are some common themes in women's lives that contribute to a lack of exercise compared to men.
Societal expectations and gender roles
Even though strides have been made and awareness is higher than ever, women
still perform more unpaid domestic labor and childcare than men, which means less time for exercise or anything else self-care-related. Women, particularly mothers,
spend two to
five times as much time as fathers on childcare and household work. And women who work spend twice as many hours per week on these tasks as men.
Women are also saddled with more "mental load" for planning and handling sudden tasks, which means their time is
often broken up, leaving few opportunities for longer, uninterrupted exercise sessions.
Guilt and having less mental space to prioritize themselves are other familiar factors that make exercise less attainable for women.
Mental and Social Hurdles
Body image, fear of judgment, and safety concerns around exercising in public spaces are, unfortunately, still all too real barriers for women who want to get more active. Negative self-talk and low confidence in their physical abilities
can block some women from being active before they even start.
Many women, too, face a lack of social support and childcare options, as well as feelings of guilt about prioritizing themselves and concern over seeming selfish. Men, on the other hand, don't struggle with this problem.
Research shows that even when women work less than their male partners, men "borrow" that time to prioritize their own exercise time over sharing domestic duties, contributing to the gender exercise gap.
How Much is Enough Exercise?
The goal is to get at least the recommended minimum of 150 active minutes with a minimum of two muscle-strengthening workouts per week. Ideally, anyone with the ability should get 300 or more minutes of exercise each week, according to the
World Health Organization. Some
research shows, however, that women can get comparable
cardiovascular health benefits with less exercise than men. Women who exercise regularly also have lower mortality risk and fewer cardiovascular events (like heart attacks and strokes) than men do.
Even a little bit of exercise is better than none and can go a long way toward improving your health.
Studies show that quick bursts of intense exercise can improve blood sugar regulation, heart and lung function, and muscle strength while reducing your risk of dying from any cause.
How to Bridge the Gap
Fit exercise into your lifestyle
Getting more active doesn't require a complete overhaul of your current lifestyle. In fact, you're more likely to be consistent if your exercise goals
aren't too big and abstract. Break your goals into smaller everyday habits that help you get moving.
While
traditional cardio (running, cycling) and strength training are very effective ways to get fit, dedicated workout sessions aren't always in the cards for many women. But that's ok—there are other ways to keep active. Here are some examples:
- Gardening
- Short, intense bursts of exercise (aka exercise snacks)
- Walking meetings and errands
- Active commuting
- Social fitness (walk or run dates, adult sports leagues)
- Active dates (hikes, dance classes, two-player sports)
- Mother and baby/child fitness classes
Talk to your family
All women deserve support and encouragement to prioritize their health. Sometimes, though, you'll have to speak up and be your own advocate. Recognizing that you should be able to put yourself first and take care of your health for your own sake and that of your family is the first step.
Next, let people in your life know that you'd like their support in taking care of your health. If you get any pushback, be firm and hold your boundaries. Begin to create a more equitable home environment where household labor and responsibilities are divided evenly so you can pursue your own health and leisure time.
Practice positive self-talk
Practicing self-compassion and prioritizing self-care can help you overcome the fear of judgment. Look for online resources and in-person groups that support body neutrality or positivity and avoid any that create negative thoughts about your body or abilities.
Society Can Support Women Better
On a societal level, keeping the conversation going about gender equality in the household is crucial. It's also important to create safe, inclusive spaces where women can exercise without feeling judged. Policies like accessible childcare, more flexible work environments, and better public health campaigns that support breaking down the barriers women face when caring for their own health are all areas to advocate for.
Empowered, healthy women can
make a positive difference in the lives of their families and communities.
Resources
- Girls Gone Strong: An online platform with evidence-based health information, workouts, and nutrition advice for women, focusing on strength training and body positivity.
- This Girl Can: A VicHealth (Australia) and UK based campaign that aims to empower women to embrace exercise without fear of judgment. Their websites and social media channels are full of inspiring stories, tips, and resources.
- Move Your Way: Developed by the U.S. Department of Health and Human Services to provide personalized activity plans, fact sheets, and videos that promote physical activity.
ParticipACTION: A Canadian non-profit with resources, tools, and a supportive community to help people get more active. They have a great app and website with workout ideas, goal-setting tools, and motivational tips.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="181433" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737147138987{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/vitauthority-multi-collagen-protein-plus-unflavored"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="181432" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737147152815{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/universal-u-womens-total-health-pack"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="181431" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1737147166360{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/optimum-nutrition-opti-women-multivitamin-for-women"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
