Can menopausal fitness delay aging

Menopausal fitness can usually delay aging, help improve metabolic function, maintain bone density, regulate hormone levels, enhance cardiovascular function, and relieve psychological stress. Regular exercise can help menopausal women cope with the health challenges brought by physiological changes. Moderate aerobic exercise such as brisk walking or swimming in menopausal women can promote blood circulation and cellular metabolism, slow down skin sagging and wrinkle formation. The endorphins produced during exercise can improve emotional fluctuations and sleep quality, indirectly reducing the damage of stress hormones to the body. Muscle strength training can counteract muscle loss caused by decreased estrogen levels, maintain basal metabolic rate, and prevent fat accumulation. Exercise can also stimulate osteoblast activity, reduce the risk of osteoporosis, and maintain a tall and upright posture. When some menopausal women have serious cardiovascular problems or joint lesions, they need to adjust their exercise intensity. Osteoporosis patients should avoid high-intensity jumping exercises, and hypertensive individuals should not engage in explosive anaerobic training. A sharp decrease in estrogen levels may lead to delayed recovery after exercise, and it is necessary to extend the interval time appropriately. Individuals with obvious symptoms of autonomic nervous system disorders should choose low impact exercises such as yoga instead of vigorous fitness. Menopausal women can engage in 150 minutes of moderate intensity aerobic exercise per week, combined with 2 muscle strength training sessions. Before and after exercise, it is necessary to fully warm up and stretch to avoid low blood sugar caused by fasting exercise. Increase the intake of soy products and deep-sea fish in diet, and supplement calcium and omega-3 fatty acids. Maintaining exercise habits should be done gradually, as sudden increases in intensity may worsen symptoms of hot flashes and night sweats. It is recommended to conduct regular bone density and cardiovascular assessments, and dynamically adjust exercise plans based on physical examination results.