How should middle-aged women exercise?

Once women reach middle age, they gradually exercise less. Not only does their figure begin to change, but some diseases also gradually appear. Osteoporosis is more common among middle-aged women. Doing moderate exercise at this time can not only exercise the body, but also reduce fat accumulation and prevent the increase of fat in the waist and abdomen. So how should middle-aged women exercise to maintain their health? Don’t worry, I will tell you how to do it below.

Waist and abdomen exercise

Standing exercise: Stand with your hands on the back of the chair, one leg independent, bend your body forward, and while exhaling, stretch the other leg backward, gradually lift it as high as possible, then return to the original position, and then alternately do the movement with the other leg. Repeat this process 10 to 15 times. Do it once a day.

It is best to use abdominal breathing when exercising, which can increase lung capacity, inhale more air into the lungs, and increase the body's oxygen content; the rise and fall of the diaphragm and abdomen during breathing massages the abdominal organs, increases gastrointestinal motility, promotes digestion, and appropriately reduces excessive abdominal fat accumulation.

Horizontal exercise: Lie on your back with your buttocks on the edge of the bed, your legs straight and suspended in the air, and your hands holding the edge of the bed; slowly lift your legs together and gradually move them toward your upper body. When your legs are raised above your torso, move your hands to support your legs so that they can lean against your abdomen. Finally, slowly put your legs down and return to the original position. Repeat this 5 to 10 times a day.

Pelvic Exercises

Stand with your legs slightly apart and tighten your buttocks muscles; bring your thighs together and turn your knees outward to the left and right; at the same time, inhale and contract your sphincter to lift the vagina upward. 5 to 10 times a day. Persevere and learn to distinguish the contraction and relaxation of the vaginal and anal sphincters. This can not only shape your body curves, but also make the pelvic muscle tension more coordinated.

The benefits of fitness are well known. Lack of exercise is a killer of women's heart health. Therefore, middle-aged women who exercise less need to exercise more to strengthen their immunity and prevent diseases. Fitness can also maintain a good mood. Middle-aged women who exercise more after menopause can also reduce the risk of breast cancer.