What exercises should menopausal women strengthen

Menopausal women are advised to strengthen their exercise methods such as aerobic exercise, strength training, flexibility exercises, balance training, and physical and mental regulation exercises, which can help alleviate menopausal symptoms and improve overall health.

1. Aerobic exercise

Low impact aerobic exercises such as brisk walking, swimming, and cycling can improve cardiovascular function and promote metabolism. Persisting 3-5 times a week for at least 30 minutes each time can effectively regulate endocrine function and alleviate symptoms of hot flashes and night sweats. The appropriate intensity of exercise is slight sweating without wheezing, and it is important to avoid exercising on an empty or full stomach.

2. Strength training

Use elastic bands and small dumbbells for resistance training, focusing on exercising core muscle groups and large muscle groups in the lower limbs. 2-3 strength training sessions per week can prevent osteoporosis and muscle loss, and enhance joint stability. During training, the correct posture should be maintained, starting with light loads and gradually repeating each movement 8-12 times.

3. Flexibility exercises

Yoga, Pilates, or static stretching can improve joint mobility and alleviate shoulder, neck, and waist stiffness. Stretching for 10-15 minutes every day, with a focus on the hip, spine, and shoulder joints. The movements should be slow and in place, maintaining even breathing to avoid muscle strains caused by bouncing and stretching.

4. Balance training

Single leg standing, tiptoeing and other exercises can enhance proprioception and reduce the risk of falls. It is recommended to practice using fragmented time every day, and in the initial stage, you can support the wall to maintain stability. Traditional exercises such as Tai Chi and Ba Duan Jin combine balance and coordination training, making them particularly suitable for preventing bone fractures caused by menopausal bone loss.

5. Mind body regulation

Meditation, breathing training, etc. can regulate autonomic nervous system function, improve sleep disorders and emotional fluctuations. Practicing abdominal breathing for 10 minutes every morning or before bedtime, combined with mindfulness meditation, can reduce stress hormone levels. Water sports such as water yoga have both low impact and relaxing effects, making them suitable for people with joint pain.

Menopausal women need to consider individual differences when developing exercise plans, starting with 15 minutes of light activity per day and gradually increasing the duration and intensity. Warm up and relax before and after exercise, wear breathable and sweat absorbing sportswear, and choose a flat and safe field. Pay attention to supplementing calcium and vitamin D in diet, and consume high-quality protein in moderation after exercise to help with muscle repair. If you experience discomfort such as dizziness and chest tightness, stop exercising immediately and undergo regular bone density and cardiovascular health checks. If necessary, consult a doctor to develop personalized plans.