For most of the female friends, to the age of 50 years old, most of them have entered the menopause, or have entered the menopause, in this stage, women from the physiological changes, the ovarian function gradually declined, the body's various functions also began to gradually appear changes. And a more interesting phenomenon is that, in this stage, some women will be aging particularly fast, whether it is the external appearance, or physical health aspects, there will be a big change, as if in a short period of time on the old particularly; and some women friends, to this age, but still maintain a good vitality, full of energy, physical health state is also good, so that people envy.
Why is there such a big difference? In addition to personal physical factors, their own for a healthy lifestyle to maintain, as well as in daily life to do a good job of health conditioning interventions, is also very important aspects, and many over 50 years old can still maintain a healthy vitality of women, have insisted on the good habit of exercise, and exercise, for middle-aged and elderly women friends, is really to maintain physical and mental health is an important way of life conditioning. For women over 50, what benefits can exercise bring? And how to exercise to better maintain physical vitality? In this article, we will introduce this knowledge to our female friends.
It is very important for women to exercise more after the age of 50, not only physically, but also mentally and spiritually, which can bring many health benefits to women.
Women in menopause and post-menopause, the body estrogen levels decline, a major impact, is the accelerated loss of calcium and accelerated muscle cell loss, therefore, osteoporosis, muscle strength decline, musculoskeletal pain, easy to fracture and other problems, are women's common health problems. In addition to supplementing calcium, vitamin D and other basic nutrients, middle-aged and elderly women can stimulate the vitality of muscle cells and slow down the decline of muscle mass and strength by strengthening exercise; it is also beneficial to promote the metabolism of calcium, reduce bone loss and lower the risk of osteoporosis. At the same time, exercise can also enhance the body's ability to balance, reduce the risk of fractures caused by falls, these aspects, for the health of middle-aged and elderly female friends, are very important.
Middle-aged and elderly women adhere to exercise, can strengthen the body's metabolic ability, help middle-aged and elderly people common hypertension, high blood pressure and other metabolic disease control, but also can enhance the cardiopulmonary function exercise, enhance the heart pumping function, reduce the risk of cardiovascular disease.
Many middle-aged and elderly women in the menopause stage, there will also be emotional changes, prone to anxiety, depression and other emotions, it is not easy to improve. Moderately strengthening the exercise, or do some meditation and other psychological relaxation exercise, can help relieve stress, improve depression, soothe the mind, reduce anxiety, depression and other emotions accumulated into the development of disease problems.
There are also a lot of women in the menopause stage, there will be symptoms of vegetative nerve disorder, sympathetic and parasympathetic balance is broken, it is easy to trigger a variety of uncomfortable symptoms, including hot flashes, night sweats, insomnia, gastrointestinal discomfort, insomnia, mood disorders, unexplained palpitations, etc., are related to vegetative nerve disorder. Strengthening exercise and moderately strengthening exercise can help to improve the balance of the vegetative nerves and reduce the various uncomfortable symptoms brought about by the vegetative nerve disorder.
When it comes to middle age, both women and men will experience a decline in brain power, poor memory, difficulty in concentrating, and forgetfulness, which is very common in middle-aged and elderly people.
The above benefits are just a few of the many benefits of exercise, and the benefits of exercise go far beyond that. For women after 50 years of age who want to maintain good mental and physical health, exercise is a safe and healthy way of life, and it's worthwhile to stick with it for the long haul.
How should we "exercise"? If we understand this kind of exercise as a certain kind of exercise, such as walking, swimming, etc., it is too one-sided, for the middle-aged female friends, we might as well summarize this kind of exercise for several aspects, through alternating some of these exercises, can be our body and mind by a greater benefit, is to make our life full of vitality, more exciting the right way.
1, strength training
Middle-aged women to emphasize strength training? It may sound unbelievable, but moderate strength training is actually very important for middle-aged and older women to keep their muscles and bones healthy.
Strength training doesn't have to be about building strong biceps, it's about protecting the health of your muscles and bones, and it's about improving weight management. For middle-aged and older women who have undergone strength training, you can combine your own situation, elastic band tension training, deep squat or lunge training, hand-held dumbbells, kettlebells and other equipment, such as strength training.
Combined with their own actual situation, progressive strength training, can help to maintain muscle cell vitality, to maintain strong bones, pay special attention to the exercise of the main muscle groups, such as shoulders, arms, abdominal muscles, hips, chest, legs and other core muscle groups exercise, at least two times a week, each time for no less than 30 minutes of strength training, through the different exercise between the rapid switching between different workouts, cycling through important muscle groups in all parts of the body.
2, aerobic exercise
Aerobic exercise is a familiar form of exercise, but also advocates for middle-aged and elderly women to be often a form of exercise, through the exercise, accelerate the heart rate and respiratory rate, you can enhance the exercise of cardiorespiratory fitness, but also to promote blood circulation, enhance the metabolism of the body, but also help the bones and joints. The first thing you need to do is to get your hands dirty and get out of the way.
To say that the way of aerobic exercise, compared to strength training is more diverse, walking, jogging, dancing or other dance, tennis, badminton and other swing ball sports are all types of aerobic exercise, can be combined with their own actual situation, to choose their own favorite, to be able to adhere to the long-term aerobic exercise to carry out.
For women with joint problems, try walking, swimming, elliptical machines, water aerobics and other ways to reduce the pressure on the joints, and play a role in physical exercise. If conditions permit, perform aerobic exercise no less than four times a week for no less than 30 minutes each time, or even split into 10-minute chunks if you don't have enough chunks of time, with the goal being that after the exercise we'll still be able to keep up a normal conversation but won't be able to sing.
Aerobic exercise doesn't have to be too rigid, just choose wisely in relation to your own situation, and you can also incorporate these activities into your daily life, such as completing chores at a fast pace, or tending to the flowers and plants in the yard, and climbing slopes, which is also a form of physical activity and exercise.
3. Stretching
Stretching is also very important for middle-aged and elderly people's physical exercise, which helps to improve the body's ability to balance, reduce the risk of falling, and at the same time, can also be exercised to a healthier, more flexible muscles. Do some stretching gymnastics, or yoga, Pilates, arm circles and other stretching exercises, are able to enhance the body's flexibility and balance, is a very good way to exercise.
Be sure to pay attention to is gradual, never too hard and cause muscle strain, these stretching exercises can be integrated into the aerobic exercise and strength training, through the muscle stretching, combined with deep breathing, can not only help to reduce the workout may bring the problem of muscle aches and pains, but also can help to enhance the management of stress, anxiety and other emotions, to alleviate the symptoms of hot flashes and other discomforts.
4, brain exercise and mental training
We should not only emphasize the physical exercise, but also pay attention to the psychological and mental aspects of good conditioning exercise. More socializing, communicating with friends, finding one's own life goals, and studying hard to achieve or practice one's own ideals, learning a new subject, or playing some brain games which have the function of intelligence, all of them can be helpful to slow down the decline of the brain, and keep a sharp mind and flexible thinking ability.
In addition, middle-aged and elderly women can also learn to meditate, meditation activities for meditation, eliminating stress has a good effect, but also help to strengthen high blood pressure, high cholesterol and other metabolic problems of the regulation of the improvement, is a kind of relaxation of the mind, improve the mental state of the good way, for the physical and mental health have a good role in the improvement.
The above four kinds of "exercise", some of them are physical exercise, some are for the brain, mental exercise, for 50 years after the middle-aged female friends, if you can moderate combination, with a match, for in the middle of the old age to maintain the body vitality, will have a very good help.
We must not understand the exercise as a need to spend money, spend time to carry out an activity, in fact, it can be integrated into our daily life, in the course of our normal life, take a little time, or combined with the situation, and actively do a good job of physical and mental exercise, the body's health state of nature will come back, don't you think so?
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