Which is better for menopausal exercise, yoga or fitness

Menopausal women should choose yoga or fitness based on their individual constitution and needs. Yoga is more suitable for improving mood and joint flexibility, while fitness is more conducive to enhancing bone density and muscle strength. Yoga can effectively alleviate common symptoms of hot flashes, insomnia, and anxiety during menopause through soothing postures combined with breathing regulation. Its low strength characteristics result in less joint pressure, making it particularly suitable for women at high risk of osteoporosis. Inverted three-dimensional exercises can promote blood circulation, forward bending can relax the nervous system, and meditation practice can help stabilize emotional fluctuations. However, yoga has limited effects on cardiovascular function and consumes fewer calories than aerobic exercise. Resistance exercises in fitness training can significantly increase muscle mass and counteract muscle loss caused by decreased estrogen levels during menopause. Weight bearing exercises such as squats and hard pulls can stimulate bone cell generation and reduce the risk of fractures. Aerobic exercise can improve cardiovascular health, but high-intensity training may increase joint burden. Menopausal women should pay attention to controlling the intensity of exercise when exercising to avoid hormone imbalances caused by excessive fatigue.

It is recommended that menopausal women adopt a combination of yoga and fitness, with 3 yoga sessions per week and 2 low-intensity strength training sessions. Warm up and stretch thoroughly before and after exercise, and avoid exercising on an empty stomach. If severe hot flashes or joint pain occur, static exercises such as Yin yoga can be prioritized. Maintain sufficient intake of calcium and vitamin D, regularly undergo bone density testing, and if necessary, undergo hormone replacement therapy under the guidance of a doctor.