Did you know 84% of Female Adolescents are insufficiently physically active? (PMID 27399884) The adolescent years are crucial for developing healthy habits that can last a lifetime. Engaging in regular physical activity during this stage can improve bone density, posture, strength, and overall health. Research highlights that exercise during adolescence can positively influence long-term bone health, helping to reduce the risk of osteoporosis in later years.
​
Additionally, physical activity supports mental well-being by reducing anxiety and depression.
Lastly, exercise is imperative for injury prevention, especially injuries that affect females at greater rates than males such as ACL tears.
​
Key Benefits of Exercise for Adolescents:
-
Promotes healthy growth & development
-
Enhances mental health & cognitive function
-
Improves bone density and reduces the risk of osteoporosis later in life
-
Supports body image and self-esteem
-
Ensures improved sports performance and injury prevention in sport
​
Interested in getting your daughter and friends doing small group training? We are always open to creating groups that focus on overall well-being, or sport specific training. Contact us to learn more.
Jump to a section:
​
Let's Get Social!
Did you know the #1 Motivator of Physical Activity is SOCIAL ENGAGEMENT! Our group classes are centered around bringing together women in similar life stages to exercise together:
-
StrongHER - Summer Only
-
Mamas in Motion - Ongoing
-
Lifted - Ongoing
-
Inner Strength - Ongoing
-
Active Aging - Ongoing
Prenatal Health:
Exercising for a Healthy Pregnancy
Pregnancy is a time of incredible change for a woman's body, but exercise remains an important factor in maintaining overall health and well-being. Research consistently shows that moderate, safe physical activity during pregnancy can reduce the risk of gestational diabetes, lower back pain, and preeclampsia, while improving cardiovascular health and mental well-being. Exercise can also enhance labor outcomes and speed up postpartum recovery.
Key Benefits of Exercise During Pregnancy:
-
Reduces the risk of gestational diabetes and high blood pressure
-
Improves posture and reduces pregnancy-related back pain
-
Enhances mood and reduces symptoms of depression and anxiety
-
Prepares the body for labor and postpartum recovery
We believe all pregnant women should have the guidance and support to empower them to stay active while pregnant. Our goal is to decrease the fear associated with pregnancy exercise, and build confidence in our growing bodies. Our Mamas in Motion small group training community was created to meet this need, and we can’t wait to see you in class soon!
Postpartum Health:
Rebuilding Strength and Confidence
The postpartum period is a critical time for women to regain their strength and stability after childbirth in order to meet the needs of motherhood. Whether you're recovering from a vaginal delivery or a C-section, exercise can help restore core strength, reduce pelvic floor dysfunction, and prevent long-term musculoskeletal issues. Beginning as early as mom is ready, we believe returning to exercise is key to the overall health of the new mom. Less than 20% of moms meet the minimal standard for exercise, and we want to change that. With guidance and support from our team of trained clinicians, we are here to help Mom recover from birth and feel confident in their body.
​
Have a more significant complication or in need of more focused pelvic floor rehabilitation? We have the tools to help diagnose and treat pelvic floor dysfunction and educate on a home exercise plan to complement your treatment.
​
Our Mamas in Motion small group training classes were designed specifically to help give moms a space to return to exercise, feel supported by other moms, and build a community. All classes are baby friendly and focus on full body strength with special attention to our core and pelvic floor.
Key Benefits of Postpartum Exercise:
-
Restores pelvic floor strength and function
-
Prevents urinary incontinence and pelvic organ prolapse
-
Enhances core strength and stability
-
Improves energy levels and mental health
Perimenopause Health:
Embracing Change with Movement
As women transition into perimenopause, hormonal fluctuations may cause various physical and emotional changes. Exercise can help alleviate common symptoms such as mood swings, weight gain, and sleep disturbances. Research shows that regular physical activity, including resistance training and aerobic exercises, can help manage weight, improve sleep quality, and reduce the severity of hot flashes.
Key Benefits of Exercise During Perimenopause:
-
Eases mood swings and reduces the risk of depression
-
Helps manage weight and prevent obesity
-
Supports joint health and reduces the risk of osteoporosis
-
Helps prepare our bodies for menopause and eases the transition
Perimenopause is the time to take advantage of the estrogen still in your system and start to build a foundation of strength, muscle mass, and bone density to carry you into menopause. Our LIFTed Fitness class is designed to help build strength training habits that will work to set you up for a healthy and successful menopause transition.
Menopause Health:
Staying Active for Long-Term Health
During menopause, women experience a significant decline in estrogen levels, which can affect bone density, muscle mass, and metabolism. Exercise becomes even more crucial during this phase to preserve bone health, muscle strength, and cardiovascular fitness. Studies have shown that weight-bearing exercises like walking, running, and strength training can improve bone density and prevent osteoporosis. Regular exercise also enhances cardiovascular health and helps reduce the risk of heart disease, which increases after menopause.
Key Benefits of Exercise During Menopause:
-
Preserves bone density and reduces the risk of osteoporosis
-
Boosts metabolism and helps maintain a healthy weight
-
Improves cardiovascular health and reduces the risk of heart disease
-
Works to alleviate menopause symptoms
​
To reach optimal fitness in menopause and make up for the loss of estrogen, women should incorporate strength training, plyometric training, and sprint/interval training into their exercise program. Our group fitness class, InnerStrength, helps teach women how to incorporate all of those necessary components into their routine, as well as creates a community of women who are going through this transition together.
Postmenopausal Health:
Prioritizing Strength & Longevity
After menopause, maintaining an active lifestyle is key to preserving long-term health and vitality. Exercise not only helps prevent osteoporosis and cardiovascular disease but also promotes mental clarity and reduces the risk of cognitive decline. Studies have demonstrated that regular exercise, particularly strength training, can improve muscle mass, bone density, and balance, significantly reducing the risk of falls and fractures in older women.
Key Benefits of Postmenopausal Exercise:
-
Improves bone density and reduces the risk of fractures
-
Enhances muscle strength and balance
-
Reduces the risk of heart disease and stroke
-
Supports cognitive function and reduces the risk of dementia
Our fitness class, Active Aging, prioritizes the strength and balance needs of older adults to help them remain independent and active as they age.
Exercise for Older Adult Women
Exercise plays a vital role throughout the lifespan, enhancing longevity, function, and overall quality of life. As we age, natural cell breakdown outpaces repair, affecting organ function and physical abilities. While this process is unavoidable, factors like exercise and diet are within our control and can significantly impact how we age. Regular physical activity not only reduces sedentary behavior but also helps mitigate symptoms of depression and lowers the risk of various health issues. Research shows that a combination of exercise and positive age stereotypes can improve recovery rates and reduce the likelihood of conditions like Alzheimer's and dementia.
Our fitness-forward programs focus on two main goals: reducing sedentary time and increasing physical activity. Evidence shows that even moderate amounts of physical activity can lower mortality rates in adults over 60 by up to 22%. Multi-modal and multi-component exercises, such as circuit training and high-intensity functional training, are highly effective in improving strength, balance, and aerobic fitness. With 30% of older adults experiencing falls annually, our approach emphasizes fall preparedness and cognitive reserve, helping individuals maintain independence for longer. Additionally, we connect participants with local resources to further support their health and well-being.
References
-
Choi, P. et al. (2020). "Exercise and Bone Health in Women Across the Lifespan: A Review of the Literature." *Journal of Women’s Health.*
-
ACOG (2019). "Physical Activity and Exercise During Pregnancy and the Postpartum Period." *American College of Obstetricians and Gynecologists.*
-
Kalliainen, L. (2021). "The Role of Physical Therapy in Postpartum Recovery." *Journal of Women's Health Physical Therapy.*
-
Kritz, M. et al. (2018). "Exercise as Medicine for Perimenopausal Women." *The Journal of Menopause.*
-
Gennari, L. (2017). "Physical Exercise and Bone Health in Postmenopausal Women." *Osteoporosis International.*