No matter your age, physical shape or current health habits, it is empowering to take control of your health and improve it with simple lifestyle changes.

Next Wednesday, September 29, is National Women’s Health and Fitness Day, an observance created by the Health Information Resource Center to encourage healthy living for women. Through regular physical activity and health-conscious choices, women can enhance their quality of life — especially those who are older than 65 or have underlying conditions such as hypertension, obesity and diabetes.

On this day, women are encouraged to do something beneficial for their overall health, whether it’s going to a fitness class, trying a new superfoods recipe, getting a massage or simply taking time to focus on themselves. While prioritizing health and wellness for one day is a good place to start, it’s important for women to form long-term mental and physical health habits.

Tips for Staying Healthy

According to the Centers for Disease Control and Prevention, physical inactivity is more common in women than men in the U.S. About 13 percent of adult women are in fair or poor health, and 41 percent of women older than 20 are obese. Leading causes of death for women include heart disease, cancer and chronic lower respiratory diseases.

There are several ways women can make healthier lifestyle choices, according to the Office of Women’s Health, including:

  • Maintain a healthy weight. Talk to your provider about any lifestyle changes that need to be made and how you can achieve a healthy weight for your body type.
  • Get into a regular exercise routine. At least 30 minutes of physical activity a day can help lower the risk for diseases such as heart disease and stroke. Exercise can also help alleviate symptoms of depression, type 2 diabetes and high blood pressure.
  • Eat nutritious, heart-healthy meals. Don’t buy into fad diets or regularly overindulge. Set a realistic diet for yourself filled with fruits and vegetables.
  • Take care of your mental health. Find healthy ways to de-stress, meditate and connect with your loved ones.
  • Practice good sleeping habits. Getting at least 7 hours of sleep per night can improve mental and physical health while boosting your immune system.
  • Moderate alcohol intake. Women absorb more alcohol per pound than men do, and it takes longer to digest.
  • Quit smoking/vaping. Smoking and vaping cessation can reduce your chance of developing lung and heart disease.

Find what works best for you by reflecting on your motivations, goals and restrictions. If you find trouble with consistency or don’t know where to start, talk to your provider for further guidance and recommendations.

Schedule a Well-Women Exam

For women of any age, an annual well-woman exam is one of the best, most effective ways to be proactive about your health.

This exam typically includes screening, evaluation, counseling and immunizations, based on the patient’s age and risk factors, according to the American College of Obstetricians and Gynecologists. Regular exams should start at age 21 and generally continue until 65. Women with a history of advanced precancer diagnoses should continue to be screened for at least 20 years, even if testing extends past the age of 65, according to the American Cancer Society.

Signs that women should see their provider in between regular visits include observation of any abnormal lumps in the breasts, any irregularities in their menstrual cycle, pelvic pain, abnormal discharge or vulvar itching. Early detection is key when it comes to preventing cervical and breast cancers.

Prowers Medical Center offers comprehensive health services to women in Lamar and surrounding communities, including yearly physical exams. To learn more about specific services provided, go to prowersmedical.com/services/womens-health or call 719-336-3179 to schedule an appointment.