Five Health Tips for Women

Health Tips for Women to Kick Off Women’s Health Week

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National Women’s Health Week starts off, rather appropriately, on Mother’s Day, Sunday, May 13th, and runs until Saturday, May 19th. This initiative aims to empower women to make their health a priority. To celebrate, we are highlighting some health tips for women of all ages towards our common goal: your improved health for life.

Don’t miss that annual exam

Seeing both your primary care doctor and your gynecologist at least once a year should be a priority. The routine blood tests will help set a baseline as you get older, especially through your childbearing years. Also, once you are over 21, make sure you get a Pap test every three years to check for cervical cancer. If you are 30-65, you can get both a Pap test and HPV test every five years. Beyond 65, you may be able to stop testing for these if your doctor puts you in the low-risk category. If you already have health insurance, your well-woman visit may be considered preventive care, which means you won’t need to pay out of pocket for this important service. 


Enjoy food in moderation

Stop starting the annual diet, only to fall off about this time (if not earlier) and go back to unhealthy habits. Try to enjoy all foods, aiming for moderation especially in portion sizes. Getting a mix of lean proteins, healthy fats, smart carbs, and fiber will pay off in the long run.


Be calcium aware

Calcium is crucial for healthy bones, especially as women age, but too much calcium can cause kidneys stones and even elevate your risk for heart disease. So how much is enough? Women under 50 should aim for 1,000 milligrams per day, and over 50 should get 1,200 milligrams per day. But don’t just reach for the milk, leafy greens like spinach, kale and broccoli are also excellent sources of calcium.

Look for the zen

Too much stress and not enough sleep often make an unhealthy combination. Stress can have significant health consequences, from infertility to higher risks of depressionanxiety, and heart disease, while sleep deprivation only compounds those symptoms. Try to shoot for seven to eight hours of sleep a night and find a stress-reduction method that works for you. We suggest attending a weekly yoga class as well as downloading a meditation app on your phone. This mindfulness combination can help slow things down in a manageable way.

Get moving

Women need a mix of cardio and resistance or weight-bearing exercise three to five times a week to help prevent osteoporosis, heart disease, and diabetes. Get your blood pumping at least three days a week, even if that is just walking the dog or taking a group fitness class. Cardio alone isn’t enough though, it’s crucial to head to the weight racks as well to burn major calories and reduce your risk for cancer.


Here at Healthtrax, we believe in fit families for life, and women are crucial to that success. That’s why we’ve designed our Healthy Start Program to provide a personalized introduction to your fitness experience. Grab a free guest pass and stop in to learn more about how we can help you in your journey to lasting health. And don’t forget to drop by during National Women’s Health week for more information and some fun surprises!