Hi everyone, Shalom Aleichem!
Good afternoon GanSist everyone!
Welcome back to Superwoman Seriesthe 101st, a series that discusses how women can become strong individuals physically, mentally, socially and spiritually. In previous series, we have discussed the importance of maintaining health, restraining impulses, and appreciating life’s struggles which are often invisible to others.
In this series, we will discuss something that is very simple, cheap, and can be done almost anywhere, namely push ups and sit ups.
Many people think these two exercises are only suitable for athletes, members of the military, or people who want to get in shape. In fact, push ups and sit ups are basic forms of strength training that have far wider benefits than just improving appearance.
Strength training helps maintain muscle mass, improves bone health, improves metabolism, and is even linked to better mental health. The World Health Organization (WHO) and various other health organizations also recommend muscle strengthening exercises as an important part of a healthy lifestyle.
For a Superwoman, a strong body is not a symbol of vanity, but rather a tool to live a better and more independent life.
Here are 9 reasons why you might need to start doing push ups and sit ups regularly.
Quote:
1. Save muscle mass for post-cesarean care
Pregnancy and childbirth are processes that demand a lot of energy and physical abilities. In women who undergo caesarean section, the recovery process takes a long time. The body must repair surgical tissue, adjust to hormonal changes, and adapt to the demands of caring for a baby.
In conditions like these, having good muscle mass can be an advantage. Adequate muscle mass helps maintain body strength, supports the recovery process, reduces the risk of decreased physical function, and makes daily activities easier after caesarean section.
In addition, maintaining muscle mass is also important to prevent sarcopenia, which is a decrease in muscle mass and strength that can occur with age or after periods of inactivity.
Of course, exercises after a cesarean section should be done according to the doctor’s recommendations and should not be done too early. However, building fitness and muscle strength before pregnancy or even before marriage can be an excellent health investment.
Quote:
2. Because you are too fat or too thin
Many people think exercise is only needed by people who are overweight. In fact, people who are too thin can also experience health problems, including low muscle mass and physical fitness.
Strength training such as push ups and sit ups helps increase muscle mass, improve body composition, increase metabolism, and support heart health.
For someone who is overweight, strength training can help increase energy expenditure and improve metabolic function. On the other hand, for someone who is too thin, strength training can help build a stronger, more functional body.
The main goal of exercise is not just to chase a certain number on the scales, but to build a healthy body capable of carrying out various life activities.
Quote:
3. Want to be able to help fellow humans
This reason is often rarely thought about. A strong body is not only beneficial for yourself, but can also help others.
Imagine situations such as helping lift heavy objects, helping family members who are sick, helping disaster victims, or helping elderly people who faint or have seizures. All of these activities require physical strength.
In an emergency, a few seconds and a little extra effort can make a huge difference.
Many professions related to public service also require good physical condition.
Therefore, maintaining body strength can be seen as a form of social responsibility. A Superwoman is not only strong on her own, but also has the ability to help others when needed.
Quote:
4. Invite your partner
Many healthy habits emerge due to the influence of those closest to you. Research shows that partners often influence each other’s health behaviors, including diet and exercise habits.
If your partner invites you to start exercising, this can be a good opportunity to spend time together, build healthy habits, support each other, and maintain motivation.
Sports together can also strengthen relationships because there is an element of cooperation and emotional support.
Of course, the main motivation must still come from yourself. However, there is no harm in starting healthy habits because of encouragement from people we love.
Quote:
5. Want to look smarter and more attractive
Maybe some people are surprised by this reason. What do push ups and sit ups have to do with intelligence? It turns out that physical activity is associated with increased blood flow to the brain and healthy cognitive function.
Various studies show that exercise can help improve concentration, support memory, improve mood, and reduce stress levels.
Apart from that, regular physical exercise can also improve body posture, increase self-confidence, and give the impression of being fitter.
A person’s attractiveness is not only determined by their face or clothes. Self-confidence, energy, and health often make a person appear more attractive to others. In other words, exercise not only shapes the body, but also helps shape the way a person carries themselves in front of the world.
Quote:
6. Want to Get Rid of Shopping Addiction
In previous series, we have discussed the negative impact of shopping addiction on mental health and social relationships.
One of the reasons someone finds it difficult to break away from consumer habits is because shopping provides a temporary feeling of pleasure.
Interestingly, exercise can also have a positive effect on mood. Physical activity can help reduce stress, lower anxiety, improve mood, and provide a sense of accomplishment.
For some people, exercise is a healthy way to divert attention from the urge to buy things impulsively.
Instead of spending time looking for unnecessary discounts, why not use some of that time to strengthen your body? A healthy body and a calmer mind are far more valuable gifts.
Quote:
7. Express anger in a healthy way
Every human being must have been angry. The problem is not the anger, but rather how the anger is managed.
Some people vent their anger by shouting, breaking things, attacking other people, and hurting themselves.
In fact, there are healthier ways to channel emotions, one of which is through physical activity. Push ups and sit ups can be a way to reduce tension, divert attention from negative thoughts, and help the body become more relaxed after stress.
Exercise is not the solution to all emotional problems, but can be part of a healthy emotional management strategy. A Superwoman does not suppress her emotions, but learns to manage them in a constructive way.
Quote:
8. Motivated by Idol Figures
Many people start exercising because they are inspired by athletes, actors, religious figures, or public figures they admire. Inspiration can be a good starting point for change.
When we see someone who is disciplined in maintaining their health, we are often encouraged to do the same.
However, there is one thing to remember. The main goal of sports is not to be a copy of someone else. The goal is to become a healthier, stronger version of yourself. Idols can be a source of motivation, but each person’s health journey remains unique and different.
Quote:
9. So you don’t become a victim of bullying
Bullying can never be justified. No one deserves to be put down because of their body shape, physical condition, or appearance.
However, building physical strength and self-confidence can help a person better deal with social pressure.
Exercise often helps improve self-esteem, self-confidence, mental resilience and positive perception of one’s own body. Someone who feels stronger and more confident tends to have a better ability to deal with negative comments and pressure from the environment.
The purpose of exercising is not to get back at bullies, but to build yourself up to be healthier and more resilient.
Quote:
CLOSURE
Push ups and sit ups may seem simple, but their benefits can reach many aspects of life.
You can start exercising because you want to maintain muscle mass for post-cesarean recovery, have a body weight that is too high or too low, want to be able to help others, be invited by a partner, want to look smarter and more attractive, want to escape shopping addiction, want to express anger in a healthy way, be inspired by idols, and want to build self-confidence so that you are not easily put down by bullying.
As part of Superwoman Series #101, the message to be conveyed is simple, that a strong body is not only about appearance, but also about the ability to live life more independently, healthier, and better prepared to face various challenges.
Because, in the end, a Superwoman doesn’t wait for her body to weaken to start moving. Superwoman takes care of her powers from today as an investment in the future.
Quote:
SOURCE
One Hundred Percent Male Y*ut*be Account (but adapted to a female style)
American College of Sports Medicine. (2021). ACSM’s guidelines for exercise testing and prescription(11th ed.). Wolters Kluwer.
Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-response relationships of resistance training in healthy old adults: A systematic review and meta-analysis. Sports Medicine, 45(12)1693–1720.
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1)58–65.
Kandola, A., Ashdown-Franks, G., Hendrikse, J., Sabiston, C. M., & Stubbs, B. (2019). Physical activity and depression: Towards understanding the antidepressant mechanisms of physical activity. Neuroscience & Biobehavioral Reviews, 107525–539.
Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: A review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2)189–193.
Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The physical activity guidelines for Americans. JAMA, 320(19)2020–2028.
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.
