1, menopausal exercise methods
(1) What exercise is good for menopause?
Light exercise: Walking is a kind of light aerobic exercise. You won't feel much change in heart rate and breathing rate during exercise. You can walk three or four times a week for 40 minutes each time.
Moderate exercise: moderate exercise can choose jogging. When jogging, you can feel your heart rate slightly increase and your breathing frequency will increase. This is a very suitable exercise for keeping fit.
Heavy exercise: Heavy exercise includes dancing, playing ball and swimming. These exercises constantly consume calories, which are very effective in losing weight and keeping in good health. Menopausal people who often take part in exercise can achieve the effect of relaxing muscles and tendons, promoting blood circulation and smoothing blood vessels.
(2) The benefits of aerobic exercise for menopause
Aerobic exercise is an endurance exercise, characterized by strong sense of rhythm, low intensity, continuity and uninterrupted. Insisting on aerobic metabolic exercise has obvious curative effect on improving insomnia, dreaminess, irritability and other symptoms of menopausal syndrome. Common aerobic exercise includes running, cycling, swimming, skipping rope and doing aerobic exercise. Aerobic exercise can often bring people the following benefits.
Increase estrogen: Proper aerobic exercise can improve the estrogen level in the body, which is equivalent to supplementing the decreased estrogen in menopausal women.
Improve heart function: Exercise can exercise myocardium, promote blood circulation, relieve anxiety and depression symptoms, and also play a certain role in preventing coronary heart disease.
Enhance lung function: Aerobic exercise can enhance human vital capacity, thus enhancing lung function.
Weight loss: menopausal people are prone to obesity. Insisting on aerobic exercise and properly controlling diet can effectively burn fat and play a role in losing weight.
Prevention and treatment of osteoporosis: after entering menopause, calcium in the body is gradually lost, which is prone to osteoporosis, fractures, limb convulsions and other diseases. Proper aerobic exercise can effectively prevent calcium loss.
Promote blood circulation: After aerobic exercise, the blood circulation in the body will be accelerated. With the operation of blood, oxygen will be brought to all parts of the body, activating the functions of various organs of the body.
(3) Walking exercise
Walking can be divided into three types: walking, brisk walking and race walking. Taking a long walk every day is good for keeping healthy. Generally, you can choose an ordinary way of walking, that is, walking slowly for 30 minutes. People who have respiratory discomfort during menopause can swing their arms rhythmically when walking, which can play a role in breast enhancement; For people with digestive system discomfort, pressing the abdomen while walking is helpful to promote gastrointestinal peristalsis and strengthen the digestive system; For menopausal people with hyperglycemia and obesity, taking a proper walk for 20 minutes after meals will help promote gastrointestinal peristalsis and accelerate food digestion and absorption, thus achieving the goal of losing weight and fitness.
(4) The benefits of walking and exercising in menopause.
Nourish the heart
Physiologically speaking, long-term walking can enhance heart function, reduce blood concentration, and prevent and treat menopausal coronary heart disease and arteriosclerosis; Mentally speaking, often going for a walk outdoors can play a role in pleasing the body and mind, and can also alleviate the bad emotions such as insomnia, dreaminess, irritability and so on that are easy to appear in menopausal people.
Health maintenance
Persisting in walking has a health care function. Walking often outdoors can not only breathe fresh air, but also exercise bones and muscles, enhance the flexibility and endurance of the body, thus playing a health care role in delaying aging. In addition, it can also lose weight and prevent diseases such as hypertension, hyperlipidemia and diabetes.
Bunao
Menopausal people are faced with various pressures such as life and work, and their physical and mental endurance. The brain's working ability is overloaded, which is easy to aggravate the symptoms of menopausal syndrome. Walking can make the brain in a relatively relaxed state. Due to the accelerated blood circulation, it provides enough oxygen for the brain, thus playing a role in nourishing the brain.
(5) Dance in menopause to prevent aging.
Dancing can regulate every organ of body and mind, such as enhancing myocardial contractility, promoting blood circulation, exercising breathing and consuming fat.
Menopausal people should choose slow-paced dance. Fast-paced dance can easily lead to excessive excitement of sympathetic nerves, increase heart rate and blood pressure, which is not good for the body.
(6) The benefits of menopause dancing
Improve mood: Dance and music are combined. Accompanied by beautiful and comfortable music, dancing can control the excitability of the central nervous system of the brain, making people feel comfortable and emotionally stable.
Weight control: Dancing will make your body consume a certain amount of calories, which will help you control your weight and shape your body.
Prevention of osteoporosis: Dancing can increase the strength of bones, exercise the flexibility and flexibility of joints, help maintain and promote the balance of the body, and effectively prevent osteoporosis and arthritis.
Enhance cardiopulmonary function: Dancing can accelerate breathing, increase vital capacity, promote blood circulation, increase blood oxygen content and improve cardiovascular system.
Promote digestion and absorption: dancing will consume a certain amount of calories, accelerate metabolism, promote the normal activities of tissues and organs, improve the function of digestive system, and promote the digestion and absorption of nutrients.
(7) practicing yoga to relieve symptoms
Yoga is a quiet and soothing exercise, which has a good effect on menopausal symptoms such as hot flashes, sweating and insomnia.
When practicing yoga, people's whole body can relax to the best state, and the central nervous system that controls the brain will also be relaxed, which can also effectively relieve stress.
The ovarian function of menopausal women is declining and the secretion of estrogen is decreasing. Practicing yoga can enhance physical fitness, regulate endocrine and relieve menopausal symptoms.
When practicing yoga, the gas in the body constantly spits out the old and absorbs the new, further increasing the vital capacity and enhancing the respiratory system function.