“You won’t have paratha for breakfast? What will a slice of brown bread do for you? What’s the use of walking, if you can’t eat paratha!” said a woman to another, as they walked on the track in the park, taking baby steps, dressed in everyday clothes and elegant slides.

No, I wasn’t eavesdropping, nor judging. I brisk-walked past them and overheard them, amused at their misinformation, and appreciating their effort. As I left them behind, the last bit I heard was the other woman telling the paratha-lover that a boiled egg and a toast were good enough for her! A little later I spotted the paratha lover sitting on the children’s swing, lost in thought.

In our culture, women are even more misinformed about fitness and nutrition, than men. Add to it the fact that there are hardly any sports and training facilities available, healthy food costs more, and due to the general chaos that we live in, people don’t find time to exercise.

Unhealthy lifestyle, which includes staying up late, eating late, not enough sleep, complete disregard of the Circadian rhythm, poor food choices and lack of physical activity. Ignorance is bliss, but in this case, not for long. People live with disease, do not alter lifestyles, back pain and knee pain is a given, women spend truckloads of money on their wardrobes, but find spending on fitness unnecessary.

We all have amazing potential to be lazy, avoid physical activity, and delightfully dive into platefuls of oily French fries and biryani, tear down white-flour parathas with cups of thick, stewed, milky tea 24/7 as a national pastime. There are more Quetta Darvesh chai places in Karachi, than toilets. We are adept at inventing a thousand excuses for not working out.

Traditionally, since men were seen involved in physical activities such bodybuilding or wrestling, it is still considered a no-go area for women, who are supposed to be confined to domestic duties.

However, going to gym and to maintain a routine around exercise is not an easy thing. It regularly takes consistent commitment. Breaking the laziness barrier is the main hurdle for most irrespective of gender. People would rather spend time lying on the couch for at least 45 minutes, scrolling the feed on their phones, instead of getting up to do a small, basic workout that would take 20 to 30 minutes per day.

On the average, if we live till our 80s, my question to people who don’t exercise and eat healthy, and who are either taking their health for granted or living with an ailment that exercise can help conquer, is do you want to spend your time past age 50 with aches and pains, blood pressure, diabetes, heart disease or arthritis? Going back and forth from doctors and hospitals, popping pills? Do you want to lose your cognitive abilities, and be dependent on others, a burden on your kids for whom you have worked hard all your life to give them a better life? Do you want to see your kids running to and fro from clinics and hospitals with you, spending your savings and their income on doctors and medicines? Or would you rather spend your later life healthy and independent, celebrating festivities, going on holidays and enjoying your grown-up kids and your grandchildren? What would you rather have when you are old — diapers, a walking stick/walker/wheelchair? Or running shoes, a swimming routine, a gym membership, a yoga class, and a cycle and be able to spend quality time with people you love and want to be with? Better than being confined to a chair or bed, anytime.

Today, it is not about looking good, aesthetics are really a small part of having a clean lifestyle, which means that balanced nutrition, daily movement, stress management and quality sleep are absolutely non-negotiable for a healthy life. This is the only way you can fight middle age and old-age monsters such as dementia, memory issues, cardio-vascular diseases and diabetes.

We are all busy, stressed and engaged with a million things. Narcissistic bosses, mean mother-in-laws, crazy kids and demanding husbands are a given in life, part of the game so take them in your stride and nothing should stand in the way of doing some kind of physical activity and eating a simple, healthy diet.

Not all of us are born with Margot Robbie or Aaron Taylor-Johnson’s genes, but have you ever thought how poor food choices entailing kegs of refined oil, starches, sugars, E numbers, food stabilisers, trans fats and preservatives result in bad skin and hair, while a healthy diet with juicy fruit, crunchy veggies, whole grains and fresh fish could all give you glowing skin and shiny hair.

I sadly confess that my personal efforts to convert some of my dear friends to a healthy lifestyle have failed, despite them admiring my consistency in following a healthy lifestyle [barring a weakness or two]. However, out of the eight people I tried to convert, I have only managed to convert two, while the rest would rather pop pills instead of change their way of living, and others are in denial, which isn't just a river [the Nile] in Egypt; it's a full-blown performance art. So, while the Nile flows majestically through Egypt, denial flows stubbornly through the minds of those dodging the truth!

The minority that does exercise is not always correctly informed about health and fitness. Lifting weights by women is frowned upon by men and women. “Aesthetics are as much a necessity for women as well as men,” says Tanzeela Mian, a 24-year-old IT student. “I too don't want to look like a stuffed meaty dude.”

Sara Feroze, a young housewife, prefers yoga and other activities like calisthenics, Pilates etc. “They give more practical and usable strengths instead of name sake muscle pumping,” she says.

Let’s find out what the pros have to say.

“I have heard a lot of myths that hold women back from joining a gym,” says Abdullah Khan, a 30-year-old personal trainer with 15 years of experience behind him. “Probably the biggest misconception is that lifting weights will make you bulky — whereas it actually helps you build lean muscle and boosts metabolism. Another common misconception is that cardio alone is enough for weight loss. Fact is that strength training is just as important for burning fat and getting stronger. Some women also think they need to go on extreme detox diets, but consistency with balanced eating is what really works. And finally, many avoid exercises like squats and deadlifts because they're worried about their knees, but done correctly, these movements can actually help protect and strengthen your joints.”

Hameeda Khan Afridi, 22 years old, is a kickboxing and strength coach who specialises in female body composition. With four years of experience in the fitness industry, she is also an amateur kickboxing fighter and a self-defense coach. As a trainer, she too has encountered several misconceptions surrounding women and fitness.

Women wrongly believe that strength training makes women bulky. “In reality, women naturally have lower testosterone levels, which makes significant muscle gain unlikely. “Instead, strength training helps develop lean muscle, boosts metabolism, and enhances overall strength, leading to a toned and healthy physique,” explains Afridi. “Another misconception is that weightlifting is dangerous for women, especially in pregnancy or for those nearing menopause. “On the contrary, weight training, when done under expert guidance, offers numerous benefits, such as strengthening bones, reducing osteoporosis risks, and supporting a healthy pregnancy.

Pregnant women should not avoid resistance training or lifting weights because with appropriate modifications, strength training can be extremely beneficial. It helps reduce back pain, improve posture, enhance endurance, and prepare the body for labour and recovery postpartum. Consulting with healthcare providers and trainers ensures safety and maximises the benefits. For menopausal women, regular exercise is crucial for maintaining bone density, improving muscle strength, and managing weight. It also supports cardiovascular health and reduces the risk of osteoporosis. Workouts should be tailored to individual needs, with an emphasis on low-impact exercises and gradual strength building to ensure safety and maximise long-term benefits.

Many women assume that using light weights and doing more repetitions is the only effective way to work out. “While this approach can build endurance,” Afridi points out. “Incorporating heavier weights with proper form is essential for improving strength, muscle tone, and achieving a well-rounded fitness routine.”

Many people believe that muscles will turn into fat if they stop exercising. “This is biologically impossible since muscle and fat are distinct tissues,” she says. “However, inactivity can cause muscle mass to decrease and, if calorie intake is not adjusted accordingly, excess energy may lead to fat gain. Maintaining a balanced diet and staying active in small ways can help prevent these changes.”

Raees Khan Niazi, 32 years old, is a professional kickboxing fighter with a foundation in Kyokushin. He serves as the head coach at K7 Academy and has over 10 years of coaching experience. Alongside his martial arts career, he also serves in the armed forces.

“Fitness activity will not make women appear less feminine or overly muscular, nor will exercising make them lose their modesty, elegance, or delicate nature,” shares Niazi.

He points out that in some cultures, it is believed that women should prioritise domestic responsibilities over fitness. “Many women assume they can only engage in yoga or a bit of jogging and avoid strength training or high-intensity workouts,” he says.

“Others believe that fitness and exercise are only suitable for young girls, and older women should avoid it. One of the most widespread myths is that exercising can disrupt menstrual cycles or harm women’s overall reproductive health. Women can work out as much as men. These fallacies impede women from fully embracing fitness and its benefits.”

By addressing and debunking these misconceptions, more women can confidently embrace fitness, empowering them to achieve better health, strength, and well-being. As misinformation, cultural biases, and personal inertia overshadow the importance of fitness and health, it’s time for a collective shift in mindset. Women, just like men, deserve access to accurate knowledge, supportive environments, and encouragement to prioritise their well-being. It is not just about achieving aesthetic goals — it’s about reclaiming health, independence, and vitality for a fulfilling life for the time that we are here on this planet.

Lace up those shoes, pick up those weights, and adopt a lifestyle where balanced nutrition, regular movement, and self-care are non-negotiable. In the end, investing in your health is the most empowering act of love you can ever commit to for yourself and for those who love you and want to see you well, always.