Hi everyone, Shalom Aleichem!
Good evening GanSist everyone! 
In several previous series, the Superwoman Series has discussed the importance of controlling impulses, managing finances, developing skills, maintaining mental health, and forming better living habits. All of these discussions lead to one goal, namely forming women who are strong physically, mentally, socially and spiritually. However, there is one habit that almost everyone knows about its benefits, but is often put off doing, namely exercising.
Many people say they want to live healthy. Many also want to have a fitter body, sleep better, a calmer mind, or a lower risk of disease. Unfortunately, when it’s time to move, various reasons start to emerge, ranging from tiredness, fear of being tomboyish, fear of injury, to not having time.
In fact, according to WHO, regular physical activity can reduce the risk of heart disease, type 2 diabetes, several types of cancer, obesity, depression, and help maintain healthy bones and muscles. These benefits can be obtained through various forms of activity, it doesn’t have to be strenuous or competitive exercise.
As part of Superwoman SeriesIn the 140th, I will discuss some of the reasons that most often make people reluctant to exercise, as well as how to view it more rationally.
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1. “I’m Afraid of Tired”
This is probably the most frequently heard reason. In fact, feeling tired after exercising is different from feeling tired due to illness or an unhealthy lifestyle.
When exercising, the body does use energy. Muscles work harder, heart rate increases, and breathing becomes more rapid. However, this process is a form of adaptation for the body to become stronger.
On the other hand, fatigue due to diseases due to lack of exercise such as uncontrolled diabetes or hypertension which has caused complications is an undesirable condition. Therefore, try to see fatigue from exercise as a health investment.
Apart from that, gratitude can also help change your perspective. Out there, many women still have to work hard to support their families, take care of the household, or care for sick family members. If the body is still able to move healthily, this ability should be maintained, not wasted.
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2. “I’m Afraid of Injury”
Injuries can indeed occur in sports. However, this does not mean that all sports have the same level of risk. Walking, swimming, cycling, stretching or strength training with correct technique generally has a relatively low risk of injury if adjusted to body condition.
Most injuries actually occur due to incorrect technique, lack of focus, forcing yourself, or not warming up and cooling down. This means that the solution is not to stop exercising, but rather to choose a type of exercise that is appropriate to your age, health condition and fitness level.
The human body is designed to move. What needs to be done is to move with full focus and wisdom.
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3. “I’m Afraid of Being a Tomboy”
There is still an opinion that women who exercise diligently will lose their feminine side. This view has no scientific basis. Sport does not determine a person’s gender identity or personality. Women can become weightlifters, marathon runners, footballers or swimmers without losing their identity as women.
Physical activity is part of health care, just like eating nutritious food or getting enough sleep. What shapes a woman’s character is not the type of sport, but rather the values that the woman holds in life.
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4. “I’m Afraid of Not Being Beautiful”
Some women worry that exercise will make their skin darker, their face tired, or their appearance less attractive. In fact, in general, exercise actually provides many benefits for appearance.
Physical activity increases blood circulation so that body tissues, including the skin, receive a better supply of oxygen and nutrients. Exercise also helps maintain a healthy body composition, reduces excess fat, and in many people gives the face a more rosy appearance after exercise.
Of course, skin health still needs to be maintained by using sun protection when exercising outdoors, maintaining hydration, and adopting an overall healthy lifestyle.
Beauty is not just about makeup. A healthy body often gives off a naturally fresh and fit impression.
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5. “I’m Afraid of Being Labeled as Cool”
Not everyone will understand the decisions we make. There are those who give negative comments about someone’s new habits. However, motivation to exercise should not be based on the desire to seek recognition.
Exercise because the body needs movement. Exercise because health is a long-term investment.
If the intention is correct and carried out consistently, the results will speak for themselves. A fitter body, increased stamina, better sleep, and a more stable mood are real benefits that are far more valuable than the fleeting judgments of others.
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6. “Sports Are Expensive”
Another misconception is that exercise is always synonymous with expensive gym memberships or complete exercise equipment. In fact, there are many physical activities that cost almost nothing, such as walking, going up and down stairs, sit-ups, push-ups, squats, stretching, or running around the neighborhood. All of this can be done at very little cost, or even no cost at all.
Expensive equipment can indeed help in certain conditions, but is not the main requirement to start living an active life. The most important thing is the willingness to start.
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7. “I Don’t Have Time”
This sentence is also heard very often. It’s true, some people have busy jobs and responsibilities.
However, often the problem is not really not having time, but rather not making exercise a priority. Many women can spend hours scrolling through social media, gossiping, or feeding their shopping addiction. A small portion of that time can actually be diverted into physical activity.
WHO recommends that adults do moderate intensity physical activity for 150 to 300 minutes per week, or around 20 to 40 minutes per day. This time can even be divided into several shorter sessions if necessary. Exercise doesn’t always have to be done all at once for an hour, the important thing is to be consistent.
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CLOSURE
As part of Superwoman Series #140, this series reminds us that the reasons for not exercising are often bigger in the mind than in reality.
Fear of fatigue can be overcome by starting gradually. Fear of injury can be reduced by choosing appropriate sports. Fear of losing one’s feminine side has no scientific basis. Fear of not being beautiful actually goes against the many benefits of exercise for body health and appearance. Fear of being seen as cool should not defeat the intention of maintaining health. Fear of costs can be overcome by choosing simple sports. And the reasons for not having time can often be fixed through setting priorities.
A strong woman is not a woman who never feels lazy. Strong women are those who keep moving even though laziness comes over them. Because, health is not a gift that comes by itself. Health is the result of small decisions made in a disciplined manner every day.
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SOURCE
Y*ut*be’s account is one hundred percent male (but adapted to a female style).
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription(11th ed.). Wolters Kluwer.
Centers for Disease Control and Prevention. (2024). Benefits of Physical Activity. U.S. Department of Health and Human Services.
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., & Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7)1334-1359.
Warburton, D. E. R., & Bredin, S. S. D. (2017). Health benefits of physical activity: A systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5)541-556.
World Health Organization. (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour. World Health Organization.
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