Can exercise delay menopause

Exercise can help slow down the progression of menopausal symptoms, but it cannot reverse the natural process of ovarian function decline. Regular exercise mainly works through mechanisms such as improving endocrine balance, relieving psychological stress, maintaining bone density, controlling weight fluctuations, and reducing cardiovascular risk. The combination of aerobic exercise and resistance training can significantly improve discomfort symptoms such as hot flashes and insomnia in menopausal women. Exercise promotes the secretion of endorphins and reduces anxiety and depression; Simultaneously reducing abdominal fat accumulation by regulating leptin and adiponectin levels. Persisting in 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, or cycling, can reduce the risk of metabolic disorders caused by a sudden decrease in estrogen levels. Flexibility training such as yoga and Pilates can alleviate joint stiffness and prevent osteoporosis. Excessive exercise may accelerate ovarian function decline, and high-intensity training for more than 2 hours a day can inhibit gonadotropin secretion. Professional athletes such as marathon runners may experience secondary amenorrhea, which is related to low body fat percentage and negative energy balance. Menopausal women should avoid sudden intense exercise, and it is recommended to start gradually from low intensity. During exercise, pay attention to replenishing water and electrolytes.

While maintaining regular exercise 3-5 times a week, it is necessary to supplement a balanced diet with intake of nutrients such as soy isoflavones and vitamin D. Menopausal women should undergo cardiovascular risk assessment before exercise, and those with severe osteoporosis should avoid high impact exercise. It is recommended to choose group sports with social attributes, which can not only persist in exercise but also contribute to mental health. If there is abnormal vaginal bleeding or persistent palpitations or other discomfort, seek medical attention promptly to investigate other gynecological diseases.