What are the three sports that women are most afraid of during menopause

Women during menopause usually need to avoid vigorous jumping exercises, high-intensity weight-bearing training, and prolonged endurance exercise. Menopausal women need to balance bone protection, cardiovascular adaptation, and hormonal fluctuations during exercise. Low impact aerobic exercise, resistance training, and flexibility exercises can be chosen as alternative options. The decrease in estrogen levels in menopausal women can easily lead to osteoporosis, and vigorous jumping exercises such as skipping rope and basketball may increase the risk of joint damage. This type of exercise has a significant vertical impact on the bones, which may accelerate the process of bone loss. Suggest switching to low impact exercises such as swimming and cycling, which can not only exercise the heart and lungs but also reduce bone burden. The balance postures in yoga can also help enhance muscle protection around the bones. High intensity weight-bearing training such as heavy squats and hard pulls may increase cardiovascular burden. Menopausal women experience a decrease in vascular elasticity, and sudden fluctuations in blood pressure can easily trigger discomfort. A resistance training mode with small weight and multiple sessions can be used, and using elastic bands or self weight training is safer. Training for large muscle groups 2-3 times a week can help maintain muscle mass and prevent a decrease in metabolic rate. Long term endurance exercises such as marathons and long-distance cycling may exacerbate hormonal imbalances. Aerobic exercise lasting over 90 minutes can increase cortisol levels, affecting the already fluctuating endocrine system. It is recommended to control aerobic exercise for 30-45 minutes and adopt interval training mode. Alternating between brisk walking and slow jogging can improve metabolism without excessive physical exertion, while also paying attention to supplementing high-quality protein after exercise. Menopausal women should pay attention to gradual exercise, fully warm up and stretch before and after exercise, and avoid exercising during the morning blood pressure peak period. It is recommended to supplement with calcium and vitamin D, and undergo regular bone density testing. Traditional health exercises such as Tai Chi and Ba Duan Jin can be tried, combined with abdominal breathing to help alleviate symptoms of hot flashes. Maintain 150 minutes of moderate intensity exercise per week, divided into 5-6 sessions for better results. During exercise, pay attention to the heart rate not exceeding 70% of the maximum heart rate. If there is obvious discomfort, stop immediately and consult