Australian women are busy, undertaking multiple roles each day and often struggling to make their health a priority. Women currently experience a greater proportion of disease and one in two Australian women are not sufficiently active. Quite often women are struggling in silence with many women’s health issues going under reported and under discussed. 

 ‘Women’s Health’ is an umbrella term used to describe a number of health conditions, which often affect women at different stages throughout their life. From puberty to pregnancy, postpartum to menopause a women’s body undergoes incredible transformations, which can sometimes take a toll. Exercise can provide therapeutic benefits to help moderate and manage changes as they occur, as well as prevent or manage chronic women’s health conditions.

Puberty is the first major change in the female body and can be a confusing and overwhelming time. Regular exercise during adolescence can assist with hormone regulation, weight management and reduce stress and anxiety, helping teens feel more in control of their changing body. During this peak growth period weight-bearing exercise also assists in musculoskeletal development, in particular establishing good bone mineral density as well as stronger joint structures.



A number of women might face chronic conditions including Endometriosis and Polycystic Ovarian Syndrome (PCOS) as they move into the next phase of life. Both conditions can affect fertility, cause debilitating pain (Endo) and impact a woman’s mental health. Gentle strengthening and stretching exercise such as Pilates or Yoga can illicit anti-inflammatory benefits to assist in the management of Endometriosis, while a combination of strength and aerobic exercise can positively impact inulin sensitivity and hormone regulation for those living with PCOS.

Exercise During Pregnancy and Post-Partum

A women’s body undergoes amazing transformation during pregnancy and there is also no shortage of advice about the do’s and don’ts during this time, particularly around exercising safely. Research shows exercise, including aerobic and strength exercises, during pregnancy can have a 40% reduction in the risk of major complications including pre-eclampsia, gestational hypertension or gestational diabetes and illicit positive health outcomes on the developing foetus. In addition to this, strength and endurance exercise helps prepare the body for labour and childbirth and assists in post-partum recovery.

Exercising post-partum will be different for all mums and can depend on the delivery, recovery or complications. A gradual return to exercise will assist in relieving stress aiding in the prevention or management of postnatal depression as well as build strength and endurance for the demands of motherhood. Exercising during pregnancy and a gradual return post-partum will aid in the recovery of the pelvic floor and abdominal muscles, reducing the risk of or help manage prolapse or incontinence.

Exercise During Menopause and Beyond

Menopause is the final significant change to a women’s body, when it is challenged with changing body composition, energy levels, hormone balance and more. It is also a period during which a women’s risk of chronic health conditions, including breast cancer, type 2 diabetes and heart disease, begins to rise.

One of the most significant changes to occur during menopause is the reduction of oestrogen, an important hormone for maintaining bone density. Strength-based exercise is particularly important to continue to load muscles, bones and joints to maintain strength and reduce the risk of developing osteoporosis and potential fractures.

As our body ages we experience a gradual decline in muscle mass and subsequent strength. Our reaction time may slow and our balance and proprioception may deteriorate. Keeping active and performing strength and balance exercises are a crucial component of reducing our risk of falls, slips or near-misses.

Things to Remember

Exercise IS for everyone, but it is not a “one size fits all”. Seeking the advice of an Accredited Exercise Physiologist or Women’s Health Physiotherapist will empower you to feel comfortable and in control of your exercise, making YOUR health a priority and allowing you to live a happier and healthier life with the ones you love!