Women’s Health Week: Why Exercise Should Be Part of Every Woman’s Health Plan

Women’s Health Week 2026 | 7–11 September

Women often spend years looking after everyone else—children, partners, parents, work and family—while putting their own health at the bottom of the list.

Women’s Health Week is a great reminder that your health matters too.

This year’s theme from Jean Hailes for Women’s Health is “do it anyway”, encouraging women to take small, realistic steps towards better health, even when life is busy or getting started feels difficult.

One of the most powerful things you can do for your health at almost any age is move your body and build your strength.

And this is where an Accredited Exercise Physiologist (AEP) can help.

Exercise is about more than fitness

When we think about exercise, we often think about losing weight, improving fitness or looking a certain way.

But exercise can offer women so much more.

Regular physical activity and appropriately prescribed exercise can help support:

• Muscle strength and physical function

• Bone health

• Balance and falls prevention

• Cardiovascular health

• Blood glucose management

• Mobility and independence

• Mental wellbeing

• Confidence with everyday activities

• Recovery from injury or illness

• Healthy ageing

For women, the importance of maintaining strength and bone health becomes particularly relevant as we move through midlife and beyond.

Strength training becomes increasingly important with age

Muscle mass and strength naturally decline as we age. Hormonal changes during and after menopause can also contribute to changes in muscle and bone health.

This doesn't mean that losing strength is inevitable.

Strength training can help you maintain and improve your ability to lift, carry, walk, climb stairs, get up from a chair and do the things you enjoy.

Australian guidelines for osteoporosis and fracture prevention recommend regular, progressive resistance training, along with weight-bearing and balance activities, for people at risk of osteoporosis and fractures.

That might mean exercises such as:

• Squats or sit-to-stands

• Step-ups

• Rows and pulling exercises

• Chest presses

• Deadlift variations

• Calf raises

• Balance exercises

• Carrying exercises

The important part is that the program should be appropriate for you.

You don't need to be fit before you start strength training.

You don't need to lift enormous weights.

And you certainly don't need to be an athlete.

You just need to start at the right level and progressively build from there.

Menopause and exercise

Perimenopause and menopause can bring a range of physical changes, including changes in muscle mass, bone density, body composition and physical function.

Exercise can play an important role during this stage of life.

A combination of strength, aerobic, weight-bearing and balance exercise can help women maintain physical capacity and support healthy ageing.

For women experiencing osteoporosis or an increased risk of fractures, exercise may need to be modified and individually prescribed. Supervised exercise can be particularly valuable when there are existing health conditions, injuries or concerns about exercising safely.

At Innovate Exercise Physiology, we don't believe there is a single "menopause exercise program" that works for everyone.

Your exercise should be based on your health, your goals, your current abilities and what you actually enjoy doing.

What about pelvic health?

Pelvic health is another important part of women's health.

Pelvic floor symptoms can affect women at different stages of life and can sometimes make women hesitant to exercise.

Symptoms such as urinary leakage, pelvic heaviness or discomfort shouldn't simply be accepted as something you have to put up with.

The right healthcare professional can help assess and manage these concerns. Women's health physiotherapists can provide specific pelvic floor assessment and treatment, while an Exercise Physiologist can work alongside your healthcare team to help you safely return to or continue exercising.

The goal isn't to stop exercising.

The goal is to help you move with confidence.

Exercise should be individual

One of the biggest mistakes we see is women comparing their exercise to someone else's.

Your friend might be running 10 km.

Your daughter might be doing CrossFit.

Someone at the gym might be lifting twice their body weight.

That's great for them—but it doesn't mean that's what you need to do.

Your starting point might be:

• Walking for 10 minutes

• Learning how to squat safely

• Improving your balance

• Building strength after an injury

• Getting back into exercise after having children

• Managing a chronic health condition

• Building confidence in a gym environment

• Simply becoming more active during your day

Every starting point counts.

You don't have to wait until you're "healthy enough" to exercise

This is something we see regularly at Innovate Exercise Physiology.

People sometimes think they need to lose weight, improve their fitness or get their pain under control before they can start exercising.

In reality, appropriately prescribed exercise can be part of the process of improving these things.

An Exercise Physiologist can help you work out:

Where are you now? → Where do you want to be? → What is the safest and most effective way to get there?

Your program can then be adjusted as you get stronger, fitter and more confident.

This Women's Health Week, do it anyway

You don't have to completely overhaul your lifestyle.

You don't need to exercise every day.

You don't need to wait for the perfect time.

Instead, choose one small thing you can do for yourself this week.

Go for a walk.

Book that health check you've been putting off.

Try a strength session.

Get up and move during your workday.

Ask for help with an issue you've been ignoring.

Or simply make some time for yourself.

Do it anyway.

Because looking after your health isn't selfish—it helps you stay strong, independent and able to enjoy the things that matter to you.

How can an Exercise Physiologist help?

At Innovate Exercise Physiology, we work with women across all stages of life to develop exercise programs that are safe, achievable and specific to their needs.

We can help with:

• Strength and conditioning

• Healthy ageing

• Balance and falls prevention

• Osteoporosis and bone health

• Chronic disease management

• Injury rehabilitation

• Improving mobility and independence

• Returning to exercise

• Individualised exercise programs

• Small-group exercise classes

You don't need to be fit or experienced to get started.

Ready to put your health first?

This Women's Health Week, take one small step towards looking after yourself.

If you're unsure where to start, we'd love to help.

Book an initial consultation with one of our Accredited Exercise Physiologists at Innovate Exercise Physiology.

We'll assess where you're currently at, discuss your goals and create an exercise plan designed specifically for you.

Your health is worth making time for.

Do it anyway.