"Life lies in exercise" is a well-known proverb. Its reason lies in that exercise can make muscle fibers thicker, tougher and stronger, increase the reserves of protein and glycogen, improve blood circulation and metabolism, develop muscles, and enhance the endurance, speed, flexibility and accuracy of the body. Exercise can strengthen tendons and bones, make the bone mutation at the attachment of muscles bigger, make tendons more tense, improve blood circulation and nutrition of bones, reduce bone loss, increase bone density and harden bones. It can also enhance the toughness and elasticity of joints and prevent and treat degenerative diseases such as osteoporosis, hyperosteogeny and arthritis in middle-aged and elderly people. Exercise can enhance the excitement and inhibition process of cerebral cortex and regulate the conduction and reaction activities of nervous system; It can strengthen myocardial contraction, improve myocardial oxygen supply, regulate fat metabolism, reduce neutral fat, low density lipoprotein and total cholesterol, and prevent cholesterol from depositing in blood vessels, thus effectively preventing arteriosclerosis, hypertension and coronary heart disease; It can increase vital capacity and blood oxygen content; It can increase the secretion of digestive glands, promote gastrointestinal peristalsis, improve blood circulation of gastrointestinal tract, and help digestive organs absorb nutrients; It can also increase renal blood flow and promote the excretion of metabolites in the body; So as to improve the immunity of the body and strengthen the physique. Moderate exercise makes people energetic, relaxed and happy, forgets troubles, keeps the body in a good state of mind and body, and lays a solid foundation for health. So that women can adapt to the endocrine changes in menopause, tolerate various physical discomfort symptoms, and avoid unnecessary psychological and spiritual burdens, which is conducive to helping women safely pass menopause and delay the arrival of old age.
How to master the way and amount of exercise of menopausal women? Sports physiologists believe that aerobic exercise is suitable for menopausal women, that is, aerobic oxidation is the main energy source during exercise. There are many forms of aerobic exercise, such as walking, jogging, cycling, swimming, massage, low-intensity radio exercises, Tai Ji Chuan, Taijijian, gateball and so on. Jogging, walking and cycling can regulate the function of nervous system, prevent and treat cardiovascular diseases, make the bones and vertebrae of limbs bear a certain load through muscle exercise, reduce bone decalcification, increase bone hardness and prevent venous thrombosis of lower limbs. Swimming can effectively exercise lung function, thermoregulation function and vasomotor function, which is beneficial to relieve symptoms of climacteric syndrome, improve skin blood circulation and metabolism, delay skin aging, and has good weight loss and fitness effects. It is suitable for menopausal friends. Tai Ji Chuan, the traditional fitness exercise of the motherland, is guided by ideas and concentrated, which helps to eliminate tension. Qigong and deep breathing mainly focus on relaxation. Silent relaxation can regulate the function of cerebral cortex and nervous system, which is very helpful to improve the bad psychology and mood of menopause. Baduanjin, Wuqinxi, radio exercises and other health exercises can get full-body exercise, achieve the purpose of coordinating the functions of various systems and improving disease resistance.
Exercise is very beneficial to the physical and mental health of menopausal women. However, excessive exercise, which exceeds the load of limbs and internal organs, will cause sports injuries and damage health and life. According to the individual's physical function and basic level of exercise, we should exercise scientifically and moderately. People who have no sports foundation should start with short, light and slow sports, each lasting 15 minutes. It is best to feel slightly tired after exercise, breathe a little faster, and sweat warmly. After adaptation, the exercise time can be gradually extended to 30 ~ 45 minutes each time, 3 ~ 5 times a week. During exercise, the maximum heart rate should not exceed 70% ~ 85% of the maximum heart rate [maximum heart rate =(220- age) beats/minute], generally speaking, it should not exceed 170 beats per minute. The final exercise intensity should be moderate. In order to meet the desire of middle-aged women to keep fit and eliminate backache, they can do more waist exercises, such as sit-ups, push-ups, abdomen, waist turning and hip lifting. Focus on exercising abdominal muscles, back muscles, gluteal muscles and leg muscles. Obesity and low blood pressure can appropriately increase the amount of exercise and prolong the exercise time, and choose long-distance running, swimming, Wuqinxi, Baduanjin and other traditional fitness programs in China. Those with poor spleen and stomach function, frequent abdominal distension, or long-term lack of exercise in mental work can choose moderate exercise, such as jogging, cycling, Tai Ji Chuan and radio exercises. If you are nervous at work, irritable, often insomnia, and slightly drooping internal organs, it is only suitable to choose light exercise forms such as walking, massage, breathing and qigong. Menopausal women suffering from diseases such as tuberculosis, emphysema, hypertension, coronary heart disease, hemoptysis, vomiting blood, epistaxis, hematochezia, sweating, physical weakness, severe prolapse of internal organs during menopause, etc., should take more rest, or choose moderate exercises such as Qigong and walking, or do some indoor exercises such as stretching arms, kicking legs, squatting and standing in situ.
Finally, female friends, a menopausal woman, should remind that if you feel tired, flustered and lose appetite after exercise, which affects your sleep, it means that the intensity of exercise is too high and you need to adjust the amount of exercise. Exercise must abide by the principle of perseverance to get good results.