What sports are suitable for menopausal women

Menopausal women are suitable for exercising such as yoga, brisk walking, swimming, Tai Chi, and strength training. These exercises help alleviate menopausal symptoms, enhance bone health, improve cardiovascular function, and improve mental health.

1. Yoga

Yoga helps menopausal women relieve hot flashes, anxiety, and insomnia through gentle postures and breathing exercises. The meditation components in yoga can regulate autonomic nervous system function and reduce emotional fluctuations. It is recommended to choose Hatha yoga or Yin yoga with a moderate temperature and style, and avoid high-temperature yoga to avoid aggravating vasoconstriction symptoms. Practicing 3-4 times a week for 30 minutes each time can significantly improve sleep quality.

2. Fast walking

Fast walking is a low impact aerobic exercise that can prevent menopausal bone loss and control weight. Maintaining a speed of 5-6 kilometers per hour for 30 minutes a day can increase high-density lipoprotein levels. Choose a park or plastic track to reduce knee joint pressure, and pair it with the Nordic Walking walking stick to further exercise upper limb muscle groups.

3. Swimming

Water sports are joint friendly and suitable for women who are overweight or have osteoporosis. Breaststroke and freestyle can enhance cardiovascular function, and buoyancy in water can alleviate joint pain. Maintaining the water temperature at 28-30 ℃ to avoid hot flashes caused by cold stimulation, 2-3 times a week for 45 minutes each time can improve lumbar spine bone density.

4. Tai Chi

Tai Chi regulates the endocrine system and reduces cortisol levels through slow and coherent movements. The movement of shifting the center of gravity can enhance lower limb strength to prevent falls, and when combined with abdominal breathing, it can alleviate palpitations. It is recommended to learn the 24 style simplified Tai Chi and practice for 20 minutes in the morning for the best effect.

5. Strength Training

Resistance exercises can combat menopausal muscle loss by using elastic bands or small dumbbells for squats, presses, and other movements. Twice a week, 8-12 times per group, completing 2-3 groups can maintain basal metabolic rate. Focusing on exercising the core muscle group can improve posture related back pain. During training, it is important to avoid holding your breath to prevent blood pressure fluctuations. Menopausal women should follow the principle of gradual exercise, with 10 minutes of dynamic stretching before and after exercise. Avoid fasting exercise that can cause hypoglycemia, and promptly supplement calcium rich foods such as yogurt or dark green vegetables after exercise. Patients with hypertension or osteoporosis should adjust their exercise intensity under the guidance of a doctor. If there are abnormal palpitations or joint pain, they should stop immediately. Maintaining 150 minutes of moderate intensity exercise per week, combined with the intake of plant-based estrogens such as soy products and flaxseed, can comprehensively improve menopausal discomfort.