How to exercise and restore vitality for menopausal women

Menopausal women can regain vitality through aerobic exercise, strength training, flexibility exercises, balance training, and physical and mental regulation. Exercise helps alleviate hot flashes, improve sleep, enhance bone density, and regulate emotions.

1. Aerobic exercise

Low impact aerobic exercise such as brisk walking, swimming, or cycling can promote cardiovascular health. Doing 3-5 times a week for more than 30 minutes each time can effectively improve metabolic rate. Pay attention to controlling your heart rate within an appropriate range during exercise to avoid excessive fatigue. This type of exercise is also helpful in improving common anxiety and depression during menopause.

2. Strength training

Use dumbbells, elastic bands, or self weight training 2-3 times a week, focusing on exercising core and large muscle groups. Gradual increase in load can prevent muscle loss and maintain basal metabolic rate. Strength training is particularly important for preventing osteoporosis and can significantly reduce the risk of fractures.

3. Flexibility Exercise

Yoga or Pilates can enhance joint flexibility and alleviate common joint stiffness during menopause. Perform 2-3 stretching exercises per week, with each movement lasting 15-30 seconds. These exercises also have a relaxing effect and can reduce stress hormone levels.

4. Balance Training

Single leg standing, Tai Chi, and other exercises can reduce the risk of falls, especially suitable for balance loss caused by decreased estrogen levels. Perform 5-10 minutes of balance training every day, and it is recommended to practice leaning against stable objects in a safe environment. Good balance ability helps maintain independence in daily activities.

5. Mind and body regulation

Meditation, deep breathing and other relaxation techniques can improve autonomic nervous system dysfunction. Combining mindfulness exercises such as qigong can simultaneously regulate physiological and psychological states. Scheduling 10-15 minutes of focused breathing every day can help alleviate the unique restlessness of menopause.

Menopausal women should consider individual differences when developing exercise plans, and gradually adapt from low intensity in the early stages. Pay attention to fully warming up and relaxing before and after exercise, and wear breathable and sweat absorbing clothing. Maintain a regular daily routine, increase calcium and vitamin D intake in the diet, and avoid exercising on an empty stomach. If you experience discomfort such as dizziness and palpitations, stop immediately and seek advice on choosing your favorite form of exercise and exercising together, which can help with long-term persistence. Regularly evaluate the effectiveness of exercise and adjust the intensity and duration based on body reactions.