Can exercise during menopause change symptoms

Exercise during menopause can usually improve symptoms, and regular exercise can help alleviate typical discomforts such as hot flashes, emotional fluctuations, and sleep disorders. Exercise intervention mainly works through mechanisms such as regulating endocrine, promoting metabolism, and enhancing cardiovascular function. Menopausal women who persist in aerobic exercise such as brisk walking, swimming, cycling, etc. can increase their levels of endorphins in the body, alleviate anxiety and depression, and improve the symptoms of hot flashes and night sweats caused by autonomic nervous system dysfunction. Moderate intensity exercise that lasts for more than half an hour three to five times a week has a significant effect. Resistance training such as squats and elastic band exercises can prevent muscle loss and osteoporosis. It is recommended to schedule two to three strength training sessions per week, with a focus on exercising core and large muscle groups. Yoga and Tai Chi, as physical and mental exercises, have unique advantages in balancing hormone levels and improving sleep quality. Their slow and deep breathing patterns can reduce sympathetic nervous system excitability. Pelvic floor muscle training such as Kegel exercises can improve urinary incontinence caused by decreased estrogen levels, and daily repetitive contraction exercises can enhance muscle tone. The intensity of exercise should be gradually increased, avoiding exercising on an empty stomach or in high temperature environments. Warm up and stretching should be done before and after exercise. Menopausal women should adjust their exercise plans based on their own health conditions, and those with severe osteoporosis or cardiovascular disease should do so under the guidance of a doctor. It is recommended to supplement calcium and vitamin D with a balanced diet, maintain 150 minutes of moderate intensity exercise per week, and avoid prolonged sitting and sudden vigorous exercise. Wear breathable clothing and replenish water in a timely manner during exercise. Stop immediately if discomfort such as dizziness and palpitations occurs. Establishing regular sleep habits and integrating exercise into daily life can help maintain long-term effectiveness.