By Dr. Nico Naumann, Gynecologist at Aventino Medical Group, Rome
The female body in motion: a lifelong journey
“Physical activity is a precious gift at every stage of life,” says Dr. Nico Naumann.
The female body is dynamic, constantly evolving with age, hormones, and life experiences.
Exercise is not just about physical health but also a powerful tool for awareness and adaptation.
According to the American College of Obstetricians and Gynecologists (ACOG), regular movement improves cardiovascular health, hormonal balance, muscle tone, and bone strength. It also helps alleviate symptoms of premenstrual syndrome, endometriosis, and menopause.
In Rome, with its historic parks and gardens, every woman can find a space to take care of herself.
Adolescents and young women: building strength, confidence, and connections
During adolescence and young adulthood, physical activity contributes to bone mass development, prevents dysmenorrhea, and boosts self-esteem.
Disciplines like swimming, dance, running, or yoga foster coordination, body awareness, and mental resilience.
Team sports such as volleyball, basketball, or women’s soccer encourage socialization and strengthen personal identity.
For those who enjoy competition, goal-oriented activities can enhance motivation and discipline.
However, it’s important to avoid overtraining: excessive workouts combined with restrictive diets can disrupt the menstrual cycle and harm reproductive health.
In Rome, parks and cycling paths are perfect for light, non-competitive activities.
Reproductive years: balancing hormones, mood, and team spirit
Between the ages of 25 and 45, exercise becomes a powerful tool for managing stress, regulating the menstrual cycle, and boosting fertility.
Low-impact aerobic activities, such as brisk walking or Pilates, combined with toning exercises, can help reduce symptoms of polycystic ovary syndrome (PCOS) and improve insulin sensitivity.
Team sports like tennis, basketball, or fitness classes enhance a sense of belonging and maintain motivation.
Amateur competitions or goal-based programs can also offer rewarding challenges.
According to the Journal of Women’s Health, regular exercise positively influences mood and libido.
Rome, with its blend of art and nature, provides beautiful backdrops for enjoyable and consistent movement.
Menopause and beyond: bone health, social connections, and vitality
After the age of 50, the focus shifts to preventing metabolic syndrome, cardiovascular disease, and osteoporosis.
Daily walking, light weight training, water exercises, and dancing are highly recommended to strengthen muscles and bones, improve posture, and stimulate endorphin production.
Gentle gymnastics, aqua aerobics, or group dance classes not only benefit physical health but also promote social interaction and autonomy.
Those with a competitive spirit might enjoy timed Nordic walking events or organized fitness walks.
As estrogen levels decline, anxiety, insomnia, and fatigue can increase—regular exercise acts as a natural remedy.
Rome’s Parco degli Acquedotti and the panoramic trails of Gianicolo Hill offer safe and inspiring places to stay active all year round.
Conclusion
Movement and physical activity should accompany women throughout every stage of life.
In Rome, where history, nature, and beauty intertwine, exercise can become a nurturing background for both the body and inner balance.
The most important thing is to choose wisely: the type of sport, the frequency, and the intensity should reflect individual needs—not trends.
Whether alone or in a group, competitively or peacefully, every woman can find her own way to move with joy and confidence.
Take care of your gynecological health
Learn more about women’s health and gynecology services at Gynecology – Aventino Medical Group