Exercise methods for female menopause

Female menopause can be improved through aerobic exercise, strength training, flexibility exercises, balance training, and physical and mental adjustment exercises. Menopausal exercise should choose an appropriate intensity based on individual physical fitness and health status, gradually and persistently.

1. Aerobic exercise

Low impact aerobic exercises such as brisk walking, swimming, and cycling can help improve cardiovascular function and regulate endocrine levels. Perform 3-5 times a week, each lasting 30-50 minutes, and maintain a heart rate in the range of 60% -70% of maximum heart rate during exercise. Water sports have low joint pressure and are particularly suitable for women at high risk of osteoporosis.

2. Strength Training

Using elastic bands and small dumbbells for resistance training can enhance muscle strength and prevent muscle loss. Focus on exercising the core muscle group and lower limb major muscle group, such as squats, buttock bridges, etc. 2-3 times a week, with 8-12 repetitions per group. Pay attention to breathing rhythm during training to avoid holding your breath and causing blood pressure fluctuations.

3. Flexibility exercises

Stretching exercises such as yoga and Pilates can relieve joint stiffness and muscle tension. Choose Yin Yoga or Hatha Yoga with equal temperature and style, maintain each pose for more than 30 seconds, and coordinate with abdominal breathing. Performing simple stretching before bedtime can help improve sleep quality and alleviate the discomfort of hot flashes.

4. Balance training

Single leg standing, tiptoeing and other exercises can enhance proprioception and reduce the risk of falls. It can be done on the wall or by a stable chair, practicing for 10-15 minutes daily. The movements of Cloud Hand and Golden Rooster Independence in Tai Chi have both balance and coordination training effects.

5. Physical and mental regulation exercises

Traditional health practices such as Ba Duan Jin and Qigong improve autonomic nervous system dysfunction through the synergistic effects of regulating the body, breath, and heart. When practicing, it is necessary to maintain mental focus, with gentle and coherent movements. It is recommended to do it in a well ventilated area in the morning for 20-30 minutes each time. Menopausal women should fully warm up and relax before and after exercise, avoiding exercising immediately on an empty stomach or after a full meal. Wear breathable and sweat absorbing clothing during exercise to replenish moisture in a timely manner. Stop activity immediately if discomfort such as dizziness and chest tightness occurs. It is recommended to undergo regular assessments of bone density and cardiovascular function, and adjust exercise plans under the guidance of a doctor. Combining a balanced diet and regular daily routine, scientific exercise can effectively alleviate menopausal syndrome such as hot flashes and emotional fluctuations, and improve the quality of life.