How to exercise during menopause for women

Female menopause can be exercised through aerobic exercise, strength training, flexibility exercises, balance training, and physical and mental regulation. Menopausal women are prone to problems such as osteoporosis and decreased cardiovascular function due to changes in hormone levels. Scientific exercise can help alleviate these symptoms.

1. Aerobic exercise

Low impact aerobic exercises such as brisk walking, swimming, and cycling are suitable for menopausal women. Doing it 3-5 times a week for more than 30 minutes each time can improve cardiovascular function and promote metabolism. The appropriate intensity of exercise is slight sweating and normal conversation to avoid excessive fatigue. Aerobic exercise can also help control weight and reduce the common abdominal fat accumulation during menopause.

2. Strength training

Use elastic bands, dumbbells, or weight training 2-3 times a week for 20-30 minutes each time. Focusing on exercising the core muscle group and lower limb muscles, such as squats and buttock bridges, can help prevent osteoporosis. Strength training can increase muscle mass, improve basal metabolic rate, and alleviate muscle loss caused by decreased estrogen levels.

3. Flexibility exercises

Yoga, Pilates, and stretching exercises can enhance joint flexibility and alleviate common joint stiffness during menopause. Perform 2-3 times a week, 15-20 minutes each time, paying attention to slow and precise movements. Flexibility training can also help relax the body and mind, improve sleep quality, and alleviate hot flashes and emotional fluctuations to some extent.

4. Balance Training

Balance exercises such as standing on one foot and Tai Chi can prevent the risk of falls. Menopausal women experience a decrease in bone density and weakened balance, making it necessary to undergo 10 minutes of targeted training every day. Balance training can enhance proprioception, improve coordination, and reduce the probability of fractures caused by falls.

5. Mind and body regulation

Meditation, breathing exercises, and other soothing exercises can alleviate menopausal anxiety and irritability. Combining mindfulness training with 10-15 minutes of daily practice can help stabilize autonomic nervous system function. Physical and mental adjustment exercises have a significant effect on improving menopausal psychological symptoms and can be used as a supplement to other exercises. Menopausal women should exercise gradually and avoid vigorous exercise. Warm up and relax before and after exercise, choose breathable and comfortable clothing and sports shoes. Pay attention to supplementing calcium and vitamin D in diet, and expose yourself to more sunlight. Maintain a regular daily routine, and it is recommended to schedule exercise in the morning or evening. If discomfort symptoms such as dizziness and palpitations occur, exercise should be stopped immediately and regular bone density and cardiovascular examinations should be consulted. The exercise plan should be adjusted based on the physical examination results. Persisting in scientific exercise can effectively alleviate menopausal discomfort and improve quality of life.