Physical activity for women

Physical Activity for Women in Grand Rapids, MI

Regular physical activity is essential for women’s physical and mental health in Grand Rapids. Staying active can:

Improve heart and lung health
Help manage weight
Reduce the risk of chronic diseases (like type 2 diabetes, heart disease, and some cancers)
Boost mood and reduce stress, anxiety, and depression

The U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity activity per week (about 30 minutes a day, 5 days a week), plus muscle-strengthening activities at least 2 days per week. This recommendation is the same for women and men.

In West Michigan, where winters are long and cold and summers can be hot and humid, it’s especially important for women to find realistic, year‑round ways to move more—indoors and outdoors.

Physical Activity Guidelines for Women in Grand Rapids

How much activity do women need?

Aim for:

150–300 minutes per week of moderate-intensity activity
- Examples: brisk walking around your Grand Rapids neighborhood, walking the Skywalk downtown, light cycling on local trails, water aerobics at a community pool
Or 75–150 minutes per week of vigorous-intensity activity
- Examples: running on the Kent Trails, fast cycling, high-intensity fitness classes
Plus strength training 2+ days per week
- Using weights, resistance bands, or bodyweight exercises at home or at a local gym

You don’t have to do it all at once. Three 10‑minute sessions a day can be just as effective as one 30‑minute session.

Common Barriers to Exercise for Women in Grand Rapids

Many women in Grand Rapids balance work, family, and caregiving. Only about half of American women meet physical activity guidelines, and local women face similar challenges. Common barriers include:

1. Lack of Time

Juggling paid work, childcare, and household responsibilities
Commuting, appointments, and busy schedules

2. Parenting and Caregiving Demands

Caring for young children, teens, or aging parents
Handling meal prep, cleaning, and household organization

3. Lack of Motivation or Energy

Feeling too tired after work or caregiving
Believing exercise has to be “all or nothing” or extremely intense

4. Health Conditions

Chronic conditions like arthritis, back pain, heart disease, or diabetes
Pregnancy or postpartum recovery
Concerns about exercising safely

5. Financial Concerns

Feeling that gyms, classes, and equipment are too expensive
Not knowing about free or low‑cost options in Kent County

6. Gender Stereotyping and Guilt

Feeling guilty taking time for yourself
Believing your needs come second to everyone else’s
Social expectations about women’s roles in the home

7. Safety and Seasonal Concerns

Short daylight hours and icy sidewalks in Michigan winters
Feeling unsafe walking or running alone at night
Extreme cold, snow, or heat limiting outdoor options

Practical Tips: Fitting Activity into a Busy Grand Rapids Life

Break It Into Short Sessions

If 30 minutes at once feels impossible:

Do 3 x 10‑minute walks—before work, at lunch, and after dinner
March in place or stretch while watching TV
Do a quick online workout video during naptime or after kids’ bedtime

Indoor options are especially helpful during West Michigan winters. Try:

Walking laps at a local mall (like Woodland Mall or Rivertown)
Using home workout videos or streaming classes
Taking a group class at a community center or local gym

Turn Family Time Into Active Time

Instead of seeing exercise as “time away” from family, build movement into your caring roles.

Ideas with Children

Walk to the park, library, or nearby shops
Play active games in your yard or at a local park
Visit indoor play spaces or community centers in winter
Go for family bike rides on the Fred Meijer Trail or Kent Trails in warmer months

Ideas with Older Adults

Take gentle walks together
Try chair exercises or light stretching at home
Join a low-impact class (like water aerobics) at a local pool

If you can, share caregiving and household tasks with your partner, older children, or extended family. This can free up regular time for your own activity.

Explore Childcare Options

Ask friends or family to swap babysitting so each of you can have exercise time
Look for fitness centers or community programs that offer on-site childcare
Check local churches, YMCAs, and community centers for low‑cost options

Find a Workout Partner

Some women feel more motivated with a partner. You could:

Ask a coworker to walk with you on lunch breaks downtown
Join a local walking or running group
Invite another parent to walk during kids’ sports practices

Exercise Ideas for Women in Grand Rapids

Free or Low-Cost Options

You don’t need expensive gear or a gym membership to be active.

Brisk walking is one of the most beneficial—and it’s free
Use the Grand River Edges Trail, neighborhood sidewalks, or local parks
Do bodyweight exercises at home (squats, lunges, wall push‑ups, step‑ups on stairs)

Fun Alternatives to Gyms and Jogging

Dancing in your living room to your favorite music
Roller-skating or inline skating on safe, smooth paths
Hiking in local parks when weather permits
Swimming at community pools in summer or indoor pools year‑round

Physical Activity for Women with Health Conditions

Older women and women with chronic conditions are more likely to have limitations, but very few conditions rule out all activity.

If You Have a Health Condition

Talk with your healthcare provider before starting or increasing exercise if you:

Are over 40 and haven’t been active
Have heart disease, diabetes, lung disease, or kidney disease
Have joint problems, arthritis, or chronic pain
Are pregnant or recently postpartum
Have been told you have high blood pressure or high cholesterol

In Grand Rapids, you can speak with:

Your primary care provider at Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, or Mercy Health
A physiotherapist, podiatrist, or exercise physiologist for tailored advice

Water-based exercise (like aquarobics) is often ideal for women with arthritis or joint pain. Local pools and health clubs frequently offer these classes.

Safety First: Pre-Exercise Screening

Pre-exercise screening is a safety net to identify people who may need medical clearance or a modified program. It helps weigh the benefits and risks of physical activity for you.

Before starting a new routine:

Discuss your plans with your Grand Rapids healthcare provider
Review a pre-exercise screening questionnaire (many clinics and fitness centers provide these)
Start slowly and build up gradually

Overcoming Common Mental and Emotional Barriers

Challenge Unhelpful Beliefs

Ask yourself:

Do I feel guilty taking time for myself?
Do I believe exercise “doesn’t count” unless it’s intense or exhausting?
Do I think I have to be fit before I can join a class or go to a gym?

These beliefs can keep you stuck. In reality:

Any movement is better than none
You don’t have to be fit to start—everyone begins somewhere
Caring for yourself helps you care for others more effectively

Make a Simple Plan

Identify your barriers
- Lack of time, money, motivation, energy, or support
Brainstorm solutions
- Short home workouts
- Walking during kids’ practices
- Free outdoor activities when weather allows
- Indoor mall walking or stair climbing in winter
Schedule your activity
- Treat it like an appointment in your calendar
- Even 10–15 minutes counts
Set achievable goals
- Start with 1–2 sessions per week if that’s all you can manage
- Gradually increase time or frequency
- Celebrate small wins

Avoid the “all or nothing” mentality. If you miss a day, simply restart the next day.

Incidental Exercise: Small Changes That Add Up

You can increase your activity level without “formal” workouts:

For short trips, walk instead of driving when safe and practical
Park farther from entrances at grocery stores or workplaces
Take the stairs instead of the elevator
Do household tasks actively:
- Vacuuming, mopping, raking leaves, or shoveling light snow
- Gardening in warmer months
Put on your favorite music and dance around the house
Play actively with your children or grandchildren

On weekends, get the whole family moving:

Walk or bike around your neighborhood
Visit a local park or trail when the weather is good
Play active games in the yard
In winter, try indoor swimming, family dance parties, or active video games

Seasonal Considerations in Grand Rapids

Winter Activity Tips

Michigan winters can bring ice, snow, and very cold temperatures. To stay active safely:

Walk indoors at malls or large stores
Use home workout videos or online classes
Try indoor swimming or water aerobics at local pools
Invest in good boots and layered clothing if you walk outside

Summer Activity Tips

Summers can be warm and humid:

Exercise earlier in the morning or later in the evening
Stay hydrated and wear light, breathable clothing
Use shaded trails or parks when possible

Local Resources for Women’s Physical Activity in Grand Rapids

If you need guidance or support, consider:

Your primary care provider or OB/GYN
Local gyms and fitness centers (many offer women-focused classes)
Community centers in Grand Rapids offering low-cost or free classes
Kent County Health Department and Grand Rapids Public Health for community wellness programs
Physical therapists, podiatrists, and exercise physiologists for personalized exercise plans

You can also call local clinics or health systems (such as Corewell Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health) to ask about:

Cardiac rehab or medically supervised exercise
Arthritis-friendly programs
Prenatal or postpartum fitness classes

Key Points for Women in Grand Rapids

Common exercise barriers for women include: lack of time, motivation, money, energy, health conditions, caregiving demands, and gender stereotyping.
Include physical activity in your caring—it benefits both you and those you care for, from young children to older relatives.
Brisk walking is one of the most beneficial and accessible forms of exercise, and it’s free.
The most important way to look after others is to look after yourself first.
Pre-exercise screening and medical advice can help ensure that the benefits of exercise outweigh any risks for you.
It is never too late to start—women of all ages in Grand Rapids can gain health benefits within a few months of regular activity.

Even small steps toward more movement can make a meaningful difference in your health, mood, and quality of life.