I have already commented in some videos that physical activity goes far beyond aesthetics. It helps us develop strength, endurance, energy, and confidence. But there is another important reflection in this conversation: how can we take care of our autonomy and our safety in a world in which so many women still live in situations of violence?
How many cases of femicide do we still need to learn about to understand the importance of talking about prevention, protection, and support? Perhaps you are not living in an abusive relationship, but you know someone who is. Perhaps you have a daughter who only wants to go out with her friends on Saturday night, a sister whose safety worries you, or a neighbor whose relationship raises doubts. Violence against women is not a distant issue: it can be present in the life of someone close to you, even when we do not know what happens inside the home.
Regular physical activity can be part of this care. Weight training helps develop strength and functional capacity, while cardiovascular exercises help improve conditioning and endurance. And it is not just leg workouts that matter: strengthening the arms, back, and core is also part of a complete workout. These abilities can be useful in different situations, but it is important to remember that weight training does not replace safety strategies, specific self-defense training, or a support network—and no woman is responsible for the violence she suffers for not being physically prepared to react.
When we understand that exercise goes beyond appearance, it becomes easier to find space for it in our routine. Starting with 15 to 30 minutes, once or twice a week, can already be a first step, respecting your physical condition and gradually increasing the frequency. You do not need to change everything at once; you need to find a possible way to start.
But taking care of yourself also means recognizing risky situations, talking to trusted people, and seeking help when necessary. If you are living in a situation of violence, or know someone who may be in danger, do not face this alone. There are services prepared to welcome, guide, and help build safer paths.
Your strength is not only in what your body can do, but also in recognizing that you deserve to live with safety, respect, and freedom.
Brazil:
Call 180 — Women's Service Center
180
Free, available 24 hours a day, every day. It offers guidance, receives reports, and refers women to the service network.
WhatsApp: (61) 9610-0180
Email: central180@mulheres.gov.br
Emergency — Military Police
190
For situations of immediate danger or when violence is happening.
Florida, United States:
Florida Domestic Violence Hotline
1-800-500-1119
State support line available 24 hours, every day. It offers guidance and referrals to shelters, support services, and local specialized centers. Service in English, Spanish, and Haitian Creole.
Emergency — Police
911
For immediate danger or the need for urgent police intervention.
National Domestic Violence Hotline
1-800-799-7233
National support service in the United States, available 24 hours. You can also text the word START to 88788 or access online support.