Can I exercise to lose weight during my period?

Jogging is one of the most common sports that is very good for the human body. It is a fitness exercise that we can do whenever we want in our daily life. Nowadays, many women always forget to exercise because of work and study, which will cause great harm to their health in the long run. However, girls should not exercise excessively during menstruation. So, can girls run during menstruation?

Can I run during my period?

Jogging is an exercise that is beneficial to the body and mind. Through jogging, we can increase muscle tone, restore fat content to a moderate level, and at the same time improve the body's metabolism level, accelerate the burning of body fat, cultivate a physique that does not gain weight, improve cardiopulmonary function, and reduce the risk of disease.

Therefore, girls can jog during menstruation, and there is no problem running three to five kilometers at a normal speed. However, due to various changes in female hormones during the menstrual cycle, the ability to jog during the menstrual period is slightly reduced. It would be inappropriate to sign up for intense jogging at this time.

Clinical experiments have shown that walking during menstruation for women who perform high-intensity exercise will cause a sudden increase in abdominal pressure, which is not only likely to cause bleeding changes, but also may cause gynecological infections. Excessive exercise during menstruation may also cause menstruation to flow back from the uterus into the pelvis, leading to uterine ectopic syndrome and menstrual pain, and over time may even lead to infertility.

On the contrary, moderate jogging can improve the body's physical condition, promote blood circulation, improve the blood supply to the pelvic reproductive organs, and through the contraction of the abdominal muscles, pelvic repair and ventricular replacement during exercise, it has a certain massage effect on the uterus and promotes the discharge of menstruation. In addition, running can release endorphins (happy factors) in the body, which can also help improve the uncontrollable mood during menstruation.

Several types of fitness exercises suitable for weight loss during menstruation

1. Walk slowly for 20 to 40 minutes

Even those who oppose doing strenuous exercise or training during menstruation can still be willing to walk or briskly walk, which is the best exercise to effectively help regulate menstrual discomfort without getting injured. Whether it is before or during menstruation, if you are able to walk, why not put on comfortable sandals, apply sunscreen, and go for a walk in the park. Although walking alone does not consume too much calories, when the flowers have fallen and the gentle autumn breeze blows in the evening, holding your own hand or walking with your pet dog for a while, your mood will not only become secretly happier, but you will also feel physically and mentally full because of the exercise you have done!

2. Run for 15 to 30 minutes

If you have the urge to run in your heart, don't hesitate, just run! Many sports studies have confirmed that jogging can indeed activate the human brain and produce endorphins, a compound that can improve mood. So, if you feel emotionally stressed because of your period, bring your headphones and let music accompany you during your run!

It should be noted that in addition to excreting menstruation, your body also loses water and electrolytes due to running. I would like to remind you to remember to replenish enough water before the race, during the run, and after the run to avoid the body's energy being depleted faster and feeling tired after the run.

3. Yoga fitness for 10 to 20 minutes

Generally speaking, the yoga poses suitable for women during menstruation vary from person to person; and the quality of the posture and the flexibility of the human body also affect whether you can bear specific yoga movements. Except for not recommending you to do handstand poses, some yoga poses can really help you relax the pelvic muscles and relieve the back pain caused by menstruation. If you are not so beginner in yoga, then try the simple yoga garland pose first!

1. Straighten your waist, squat on the fitness mat with your feet, open your knees, separate your feet to the sides, and try your best to put the heels of both feet on the same horizontal line. Imagine yourself as a little frog with your legs spread out, and place your hands naturally on the ground in front of your chest.

2. Then extend the fingertips of both hands backwards, with the palms facing upwards, and reach behind the left and right feet respectively.

3. Breathe, lean forward slightly and keep stable. Pass your hands over your ankles and touch your heels to your fingertips. Keep your feet balanced and stretched out, head slightly downward, and exhale slowly.

4. Aerobic dance for 30 to 45 minutes

Hey, when your period comes, is the crazy elf in your heart very restless, wanting to release it but not knowing how to do it? Dear, we can completely understand. Now, let's do aerobic dance together, which is the ultimate exercise that can help you release the madness in your heart!

Because rhythmic gymnastics teachers are generally very cheerful, and the teaching methods are also very relaxing and interesting, I believe you will be able to quickly divert your attention and easily get rid of depression! What's even better is that aerobic dance of moderate intensity not only consumes a lot of calories, but also can relieve edema for you; plus sweating can speed up the metabolic rate, allowing the body to achieve deeper detoxification. After doing rhythmic gymnastics, you basically forget that your "best friend" is still waiting for you at home! Of course, you still have to remember to replenish water appropriately.