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Moving Your Body

by Dr. Preeti Bhandari | Young Girls’ Corner

Exercise isn’t just about weight – it’s about feeling strong, energized, and healthy for life.

Why Exercise Matters Right Now

Regular physical activity is one of the most powerful things you can do for your health:

  • Reduces breast cancer risk by 20% (even moderate activity!)
  • Improves mood and reduces anxiety
  • Boosts energy levels
  • Helps manage PCOS symptoms
  • Strengthens bones (preventing osteoporosis later)
  • Improves sleep quality
  • Builds confidence
  • Protects heart health

How Much Exercise Do You Need?

Goal: 30-60 minutes of moderate to vigorous activity daily

Sounds like a lot? Here’s the good news: You can break it into 3 sessions of 10-20 minutes each!

What is “Moderate” Activity?

Use the “Talk Test”:

  • You can talk but not sing
  • Your breathing is faster but not gasping
  • You feel warm and your heart rate increases
  • You break a light sweat

Activities That Count

Walking/Running:

  • Brisk walk around your neighborhood
  • Walking to college/work instead of driving
  • Taking stairs instead of elevator
  • Walking during lunch break

Cycling:

  • Outdoor cycling
  • Stationary bike at gym or home
  • Cycling to work/college

Swimming:

  • Lap swimming
  • Water aerobics
  • Any pool-based activity

Dancing:

  • Zumba classes
  • Bollywood dance
  • Any style you enjoy – just move!

Sports:

  • Badminton
  • Tennis
  • Basketball
  • Cricket
  • Football

Fitness Classes:

  • Aerobics
  • Spin classes
  • Group fitness
  • HIIT workouts

Special Benefits for PCOS

If you have PCOS, exercise is particularly powerful:

  • Improves insulin sensitivity – your body uses insulin more effectively
  • Helps regulate periods
  • Reduces testosterone levels naturally
  • Supports healthy weight (even 5-10% weight loss improves symptoms)
  • Boosts fertility
  • Reduces inflammation

Aim for 5 days a week, combining cardio and strength training.

Getting Started: Your First Week

Don’t try to do everything at once!

Week 1: Just Walk

  • Start with 15 minutes daily
  • Morning, evening, or lunch – pick what works
  • Walk at a comfortable pace
  • Focus on building the habit

Week 2: Add Time

  • Increase to 20-25 minutes
  • Walk a bit faster
  • Find a walking buddy for motivation

Week 3: Mix It Up

  • Add one different activity (cycling, swimming, dancing)
  • Keep 4 days of walking
  • 1 day of something new

Week 4: Build Consistency

  • 30 minutes most days
  • Vary your activities
  • Notice how much better you feel!

Strength Training for Women

You won’t “bulk up” – women don’t have enough testosterone for that. You’ll get:

  • Toned, strong muscles
  • Better metabolism
  • Stronger bones
  • Improved posture
  • Better balance

Simple strength exercises (no gym needed):

  • Squats
  • Lunges
  • Push-ups (start with wall or knee push-ups)
  • Planks (start with 10-20 seconds)
  • Glute bridges

Do these 2-3 times per week on non-consecutive days.

Weight Management: A Healthy Approach

Exercise supports a healthy weight, but remember:

Calculate your BMI: BMI = weight (kg) ÷ [height (m)]²

Healthy range: 18.5-24.9

Focus on Feeling Good, Not Just Numbers

Instead of obsessing over the scale:

  • Notice increased energy
  • Track how clothes fit
  • Celebrate getting stronger
  • Focus on consistency over perfection

If You Want to Lose Weight

Combine:

  1. Regular exercise (5-6 days/week)
  2. Balanced, nutritious diet
  3. Adequate sleep (8 hours)
  4. Stress management
  5. Patience (aim for 0.5-1 kg per week)

Avoid:

  • Crash diets
  • Over-exercising
  • Skipping meals
  • Comparing yourself to others

Making Exercise a Habit

Find What You Enjoy

If you hate running, don’t run! Try different activities until you find what makes you happy.

Schedule It

Treat exercise like an important appointment. Put it in your calendar.

Start Small

10 minutes is infinitely better than zero minutes.

Get Social

  • Join a class
  • Exercise with friends
  • Use fitness apps for community
  • Follow motivating social media accounts

Track Progress

  • Use a fitness app
  • Keep a simple journal
  • Take photos (optional)
  • Celebrate milestones

Overcome Barriers

“I don’t have time” → Wake up 30 minutes earlier, or split into 3×10 minute sessions

“I’m too tired” → Exercise actually increases energy. Try it for just 10 minutes.

“I can’t afford a gym” → Walking, YouTube workouts, bodyweight exercises are all free!

“I’m not fit enough” → Everyone starts somewhere. You’re already fit enough to start.

Safety Tips

  • Warm up for 5 minutes before exercise
  • Cool down and stretch for 5 minutes after
  • Stay hydrated – drink water before, during, and after
  • Listen to your body – some discomfort is normal, sharp pain is not
  • Wear appropriate shoes to prevent injury
  • Eat within 2 hours of exercising
  • Rest days are important – take 1-2 per week

Stop and Seek Help If You Experience:

  • Chest pain or pressure
  • Severe shortness of breath
  • Dizziness or faintness
  • Sharp, sudden pain

Your Challenge

Pick ONE activity you’ll do this week. Just one. For 15 minutes a day.

That’s it. Build from there.

Remember

Exercise is a celebration of what your body can do, not a punishment for what you ate. Move in ways that make you feel strong, happy, and alive.

Your future self will thank you for every workout you do today!