Although critical for all adults regardless of gender, the maintenance of an active and healthy lifestyle for women often presents challenges and considerations different than those present for men.

Diseases and conditions affecting women include osteoporosis, breast cancer, and issues relating to menopause and pregnancy.

When compared to men, women are twice as likely to suffer from rheumatoid arthritis and depression. Additionally, the mortality rate following heart attacks is significantly higher for women – even though more men suffer heart attacks each year.

The impact of societal pressures on weight and body image also affect women in ways differently than men. The pressure for women to maintain the perfect body while sustaining a positive body image undoubtedly adds difficulty to their achievement of health and fitness.

To combat these health conditions and pressures, more and more women have made their way to the gym or health club in recent decades.

Unlike their male counterparts who desire bulging muscles and increased bulk, most women exercise to tone the body and maintain a healthy fitness level.

“Most women exercise for weight maintenance and to maintain their fitness level,” said Jen Prior, a Group Exercise Instructor at Global Fitness in Saratoga Springs.

Prior sees mostly women in her step aerobics class, adding, “Women look for the camaraderie and support from others in group classes.”

Motivation is often a key factor as women tend to be intimidated by the testosterone driven gym atmosphere. The rise of group exercise classes and facilities that specialize in women’s fitness (such as Curves) have helped to encourage more women to become physically active.

Typically, the needs of cardiovascular exercise are more easily met by women than men.

Whether through walking or jogging, or in a group fitness class, active women find ways to satisfy the recommended guidelines of 20-30 minutes of cardiovascular exercise at least five days per week.

The guidelines for weight training, on the other hand, are often more difficult for women to meet.

Many women harbor misconceptions that lifting weights always leads to gains in muscle bulk, or lack knowledge and understanding about the proper lifting techniques and equipment.

To overcome these misconceptions, women can attend gym orientations, meet with a Personal Trainer, or exercise with others who are more experienced.

A common goal of women involving weight training includes toning of the stubborn thigh and gluteal areas. To achieve results in these spots, fitness expert Heather Wojdyla suggests completing challenging exercises that target more than one muscle group – including squats, lunges, and dead lifts. She also points out the importance of maintaining cardiovascular exercise and a healthy diet in addition to weight training.

Another aspect of health proving difficult to maintain involves nutrition. Women are more likely to diet than men, leading to insufficient calories and nutrients to supply the body with needed nourishment and energy for exercise. Afraid of gaining weight, many women limit their food intake causing the body to retain fat as a safety mechanism to store much needed energy.

A proper balance of cardiovascular exercise and resistance training is needed to fulfill the health and fitness needs of the body. Starting slow and progressing at a reasonable pace will help to meet the realistic goals you set.

One common mistake made by women is that “use the give up attitude after missing one exercise session or making one mistake,” said Prior, “instead of simply moving on.”

“Women are also very focused on weight and want immediate results,” added Prior. “Weight loss is a gradual process and body size may change before the weight changes.”

From being barefoot, pregnant, and in the kitchen, women have been making their way out of the apron into a world of full time jobs, parenthood and athletics. Women are always trying to look their best, and there is no better way to accomplish that than through a complete exercise program.