Are the three sports that women are most afraid of during menopause

Women during menopause can usually engage in moderate exercise, but it is necessary to avoid high-intensity confrontational exercise, sudden increase in workload, and prolonged single posture exercise. Menopausal women's exercise needs to be adjusted based on cardiovascular function, joint status, and hormone levels. It is recommended to choose low impact aerobic exercise, resistance training, and flexibility exercises.

A decrease in estrogen levels in menopausal women may lead to a decrease in bone density and joint lubrication. High intensity competitive sports such as basketball and soccer can easily cause joint injuries or fractures. Fast variable speed running and jumping exercises may increase the burden on the heart, induce palpitations or blood pressure fluctuations. Long term adherence to certain twisting postures in yoga may increase the risk of osteoporosis, and adjustments should be made under professional guidance. Some women have pelvic floor muscle relaxation problems, and excessive jumping exercises may exacerbate stress urinary incontinence. Low impact sports such as swimming and cycling can reduce joint pressure, and buoyancy in water can also alleviate discomfort from hot flashes. Traditional health exercises such as Tai Chi and Ba Duan Jin can help regulate autonomic nervous system function, improve sleep disorders and emotional fluctuations. Elastic band resistance training can prevent muscle loss and maintain basal metabolic rate 2-3 times a week.

It is recommended that menopausal women use exercise heart rate monitoring, controlling the intensity at 60% -70% of the maximum heart rate, and fully warming up and stretching before and after exercise. You can try interval training mode, such as alternating between brisk and slow walking, supplemented with calcium and vitamin D. When there is obvious hot flashes and sweating, you can pause the exercise and continue until the symptoms are relieved. Regular bone density testing and gynecological examinations, adjusting exercise plans according to doctor's recommendations, and maintaining 150 minutes of moderate intensity exercise per week can help smooth out menopause.