Can exercising during menopause alleviate some symptoms

Moderate exercise in menopausal women can usually alleviate discomfort symptoms. Exercise helps regulate endocrine function, improve emotional fluctuations, reduce hot flashes and night sweats, enhance bone density, and prevent cardiovascular disease. It is recommended to choose a combination of low-intensity aerobic exercise and resistance training. Menopausal women are prone to autonomic nervous system dysfunction due to a decrease in estrogen levels. Regular exercise can promote the secretion of endorphins and help alleviate anxiety and depression. Aerobic exercises such as brisk walking and swimming can improve vasomotor function and reduce the frequency of hot flashes. Practicing yoga or Tai Chi three times a week can reduce sympathetic nervous system excitability through respiratory regulation. Resistance training such as elastic band exercise can stimulate osteoblast activity and delay the progression of osteoporosis. It is recommended to wear breathable clothing during exercise and avoid intense activities in high temperature environments.

Patients with severe osteoporosis or cardiovascular disease should adjust their exercise intensity under the guidance of a doctor. Patients with degenerative knee joint disease should avoid weight-bearing exercises such as climbing stairs and squatting. If there are obvious palpitations and dizziness symptoms during exercise, they should be stopped immediately. Hypertensive patients should monitor blood pressure changes before and after exercise to avoid holding their breath and exerting force. Menopausal exercise should follow a gradual principle, gradually increasing from 15 minutes per day to 30 minutes. Warm up and stretch thoroughly before and after exercise, and replenish enough water. Pair high calcium diet with sunlight and avoid exercising on an empty stomach or immediately after meals. Maintain at least 150 minutes of moderate intensity exercise per week, which can be combined with abdominal breathing training. If there is persistent discomfort, seek medical attention promptly to assess the necessity of hormone replacement therapy.