Menopausal Situational Fitness Exercise
Author: Mesuzhin | Fujian Province Third Hospital, Bai Wenpei | Beijing Shitan Hospital
Life is Unceasing, Movement Unceasing, Exercise Has Important Role in Preventing Elderly Chronic Diseases, Reducing Fatigue, and Achieving Healthy Longevity. However, Do You Know That Exercise Has Special Effects on Relieving Menopausal Symptoms, Such as Relieving Hot Flashes and Sleeplessness, and Reducing the Risk of Cardiovascular Diseases, Bone Loss, and Depression Related to Menopause.
Everyone Should Choose Different Exercise Content and Methods According to Their Own Physical Health Condition, Exercise Intensity, Used Equipment, Exercise Degree, Surrounding Environment, and Interests. For Menopause, It Is Recommended to Choose Whole-Body Projects That Can Move All Joints and Muscles, Such as Running, Tai Chi, Swimming, and Health Gymnastics. Avoid Excessive Intensity and Speed, Such as Sprinting, Jumping, Holding Breath, and Inverting.
The Following Principles Should Be Followed for Menopause Exercise
1 Master Appropriate Exercise Volume
Usually, After Exercise, The Body Feels Some Heat, A Little Sweat, Without Fatigue, Feels Relaxed, Comfortable, Appetite and Sleep Are Good, This Indicates That The Exercise Is Appropriate and The Effect Is Good. If The Exercise Causes Dizziness, Chest Pain, Shortness of Breath, Nausea, Bad Appetite and Sleep, Obvious Fatigue, It Indicates That The Exercise Volume Is Too Large.
It Is Recommended to Exercise According to ‘1357’ Principle: ‘1’ Means Exercising Once a Day, ‘3’ Means At Least 30 Minutes Each Time, ‘5’ Means Exercising 5 Times a Week, ‘7’ Means The Normal Heart Rate During Exercise Is The Age Minus Several Numbers.
2 Gradually Increase
Exercise Intensity: Gradually Increase From Small To Medium Intensity;
Exercise Method: From Easy To Difficult, From Simple To Complex, The Time Should Gradually Increase, Initially It Can Start From 10 Minutes, Later It Can Increase By 5-10 Minutes;
For People Who Need to Lose Weight, It Is More Necessary to Gradually Reach About 1 Hour. Each Exercise Should Gradually Increase From Static To Dynamic, And Then From Dynamic To Static, And Do Preparation Activities Before Exercise, And Do Relaxation Activities After Exercise.
3 Choose Suitable Location and Time
The Most Ideal Exercise Location Is Fresh Air, Such as Lakeside, Park, Clean And Spacious Green Area, Choose Wide And Ventilated Site;
When Exercising, It Is Necessary to Pay Attention to Time, The Morning Environment Is Quiet And Fresh Air Is Suitable For Exercise, It Is A Good Time To Exercise.
However, In Some Large Factories and Mines, Winter Mornings Are Often Foggy and Dusty, So It Is Better to Exercise After the Sun Rises or Before Sunset. Of Course, If There Are Bad Weather Conditions or Time Is Too Tight, It Is Also A Good Choice to Replace Outdoor Exercise with Indoor Exercise, But It Is Necessary to Strengthen Indoor Ventilation.
4 Be Persistent
If You ‘Catch Three Fish and Two Days Dry Them,’ Not Only Will The Exercise Results Be Lost, But It Can Also Cause Accidents Due To The Body Not Adapting To Sudden Exercise.
5 Pay Attention to Breathing Method
When Exercising, Use Nose Inhalation, Free Breathing, Because Air Inhaled Through The Nose Can Block Dust From The Nasal Hair, And The Mucous Membrane Of The Nasal Cavity Can Adjust The Temperature and Humidity Of The Air. At The Same Time, Breathing Should Be Natural, Because Holding Breath Causes Great Pressure In The Chest Cavity, Which Is Not Good for Blood Supply To The Heart.
6 Strengthen Body Self-Observation
Before Exercising, It Is Best to Ask a Doctor for Comprehensive Physical Examination, Fully Understand Oneself, Then Choose Appropriate Exercise Methods. During Exercise, Pay Attention to Oneself's Breathing, Blood Pressure, Pulse, And Self-Feelings After Exercise, Prevent Adverse Reactions. And Regularly Do Physical Examination, In Order to Adjust Oneself's Exercise Methods, Improve Exercise Effects.
Next, We Will Continuously Update The Content of ‘Menopause Situational Fitness Exercise’
Lying in Bed
1 Stretching
Specific Method: After Waking Up, Hands Clenched, Try To Stretch Towards The Head, The Body And Lower Limb Also Try To Stretch As Much As Possible, And Gradually Use Force To Rotate The Body To The Left And Right, About 10 Seconds.
Fitness Effects: Stretching Lazy Waist, Everyone Will Naturally Do It, But Its Effects May Not Be Known. Why Do People Feel Tired And Unconsciously Stretch Their Lazy Waist? Because The Body's Fatigue Reduces Blood Circulation, Reduces Breathing, So The Bodies Brain Is Most Sensitive, So Commands The Body To Stretch The Body Through Stretching Movements, Expand The Chest Cavity, Relying on Muscle Contraction And Breathing Increase Blood Supply, So Fatigue Can Be Alleviated. So Why Should We Stretch Lazy Waist When We Wake Up In The Morning? Because This Can Help The Body Smoothly Transition From A State Of Suppression To An Active State.
2 Second Stretching
Specific Method: After ‘Making Lazy Waist’, Turn The Body Into A Left Side Lie, Left Leg Straight, Right Leg Bent, Cross Over Left Leg, And Try To Move Away From Left Leg, Preferably To The Edge Of The Bed, Arms Spread Horizontally, Head And Upper Body Rotate To The Right By 5-10 Times, Stop For 5-10 Seconds.
Fitness Effects: This Exercise Is Also Suitable For Practicing In The Bed, Can Be Used To Restore Muscle Strength And Reduce Abdominal Fat.
3 Rolling
Specific Method: After ‘Making Lazy Waist’ Finishes, Lie On The Body, Try To Bend Down, Knees Bent At An Angle Of About 135 Degrees, Chest Slightly Upright, Face Forward, Slowly Twist The Body To The Left And Right, About 20-30 Times, Then Stop For 5-10 Seconds.
Fitness Effects: This Exercise Can Also Help Restore Muscle Strength And Reduce Abdominal Fat.
Wash And Clean
Lightly Squat And Turn The Neck
Specific Method: Slightly Spread The Legs, Slightly Bend The Knees, Straighten The Chest, Keep The Face Forward, Slowly Twist The Body To The Left And Right, About 20-30 Times, Then Stop For 5-10 Seconds.
Fitness Effects: Washing Dishes and Cleaning Can Also Be Used To Enhance the Strength of the Legs and Waist, which can help protect the knees.
Wash And Clean
Lightly Squat And Turn The Neck
Relax And Breathe
Shorten The Steps
Specific Method: Stand Naturally, First Gently Tap The Upper Limbs (Palm Side From Up To Down, Back of Hand From Down To Up), Repeatedly Tap 2-
Fitness Effects: Tapping Body Can Effectively Promote Blood Circulation. If You Do Body Tapping Barefoot, It Is More Effective.
2 Finger Palming Head Massage
Specific Method: Stand Naturally, Hands Slightly Separate Five Fingers, Place On Forehead, Gently Press With Fingers, Comb Hair From Front To Back To The Cheekbone.
Fitness Effects: When Washing Hair And Showering, Use Fingers To Comb Hair, Can Help Improve The Blood Circulation Of The Scalp.
3 Whole Body Shake
End Of Shower, Stand Naturally, Shake The Body For 1-2 Minutes, To Relieve Fatigue.
In The Bath
1 Bicycle Pedal
Specific Method: Lie Slanted On The Body, Head Leaned Against The Edge Of The Bath, Hands Hold The Sides Of The Bath, Legs Lift (Not Necessarily Leaving The Water Surface), Repeatedly Do The Action Of Simulating Pedaling A Bicycle, Continue To Do About 1 Minute.
Fitness Effects: This Exercise Not Only Suits The Exercise In The Bath, But Also Can Be Used To Practice, Which Can Help Increase Abdominal Muscle Strength And Reduce Abdominal Fat.
2 Legs Raised Hanging
Specific Method: Slanted On The Body, Head Leaned Against The Edge Of The Bath, Hands Hold The Sides Of The Bath, Legs Lifted, Approximately 45 Degrees With The Horizontal Surface, Repeatedly Do 20-30 Times, Can Also Stop For 10-20 Seconds At The Highest Point, Do 3-4 Times.
Fitness Effects: This Exercise Is Also Suitable For Practicing On The Seat Or Bed, The Same Effect As ‘Empty Pedal Bicycle’.
3 Stomach Rubbing With Palms
Specific Method: Slanted On The Body, Head Leaned Against The Edge Of The Bath, Hands Overlapped On The Stomach, Gently Use Hands To Press The Stomach In A Clockwise And Counterclockwise Direction For 50-100 Turns.
Fitness Effects: Rubbing The Stomach Can Help Improve The Function Of The Stomach And Intestine, And Reduce Abdominal Fat.
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