It’s so effective to do this after a walk

Keep the upper body vertical, slightly bend forward, bend the right foot slightly, straighten the left leg, press both hands on the same thigh slightly, and relax after 5-10 seconds. This is the most basic stretch.

This movement is extremely simple. However, it can move as many as 26 groups of muscles and bones.

Not only that, the latest research found that doing this action for 10 minutes every day can alleviate menopause and depressive symptoms. After such exercise, female participants found that their physical pain, mood and sleep status were significantly improved. However, the fly in the ointment is that it can not eliminate the hot craze of menopausal women. Symptoms of hot flashes mainly include rapid heartbeat, sweating and blushing, which may also affect sleep, cause depression, allergy and other phenomena.

The physical strength Institute of the Meiji Yasuda Life and Health Welfare Foundation in Tokyo, Japan, tested 40 Japanese women aged 40 to 61. One group stretched for 10 minutes before going to bed, at least five times a week for three weeks, while the other group did not move before going to bed. The results showed that after the end of the experimental period, the stretching group before bed was superior to the other group in terms of psychological status (including mood and sleep), physical pain and depression.

Therefore, although more large-scale surveys are needed to verify it, it is undoubtedly beneficial for menopausal women to do simple stretching activities every day.

Dr. Joanna Pinkerton of the North American Menopause Society pointed out that if women take a 30 minute walk every day and then stretch for 10 minutes, it will not only be beneficial to health, but also delay menopause, improve mood, maintain cognitive ability (maintain memory, stay away from dementia), and this action will help sleep.

In addition, as long as this stretching action is slightly upgraded and one leg is placed on a small bench, the number of muscles, muscles and bones that can be moved almost doubles – to 43 groups.