Can I exercise during my period?

Healthy women will have menstruation every month. Women should pay attention to keeping warm and avoid strenuous exercise during menstruation. Some women will exercise when they are not having menstruation. There are many benefits of fitness, such as enhancing immunity, strengthening the body, and shaping the body. But I am confused about whether it is good to exercise during menstruation. Can I still exercise during menstruation? Let’s take a look at it next.

1. Can I exercise during my period?

You can do fitness exercises during your menstrual period, as long as you are healthy and your menstruation is normal. Moreover, proper fitness during menstruation can not only promote blood circulation, but also relieve menstrual discomfort symptoms such as menstrual cramps. However, the effect of fitness during menstruation is not stronger than that of normal fitness, they are all the same, so there is no such saying that "menstruation is a period of efficient fat burning, so you should increase exercise". After all, you should do what you can. In fact, there are a lot of data experiments showing that women who have long-term exercise experience are less likely to experience menstrual discomfort during menstruation than women who do not exercise regularly, and they will also have less menstrual discomfort. However, we must also ensure the diversity of exercise methods, and combine aerobic and anaerobic exercises.

According to this data analysis, it can be seen that women who exercise three times or more per week have significantly lower menstrual comfort than those who exercise less than three times a week.

But many women have this worry: Will exercising during menstruation be bad for the body?

Actually, no. During menstruation, you can choose exercise of appropriate intensity according to your physical condition. Of course, before exercising, you must ensure that your body does not have any discomfort. If you feel uncomfortable, you should rest mainly. Why is it said that doing a certain intensity of exercise during menstruation is good for your health? Because it can effectively promote blood circulation, reduce the pelvic congestion rate at this time, and avoid menstrual discomfort. Moreover, if the core abdominal muscles are mobilized during exercise, it can promote muscle contraction and effectively enhance the smoothness of menstrual blood discharge.

Exercise can also improve what we often call "period menstrual syndrome", which is mood swings and large fluctuations. Because if you are in a bad mood, the secretion of phenolphthalein and some hormones in the body will increase, which will cause a decrease in estrogen. This emotional instability will increase menstrual discomfort. Proper exercise can have a positive impact on the cerebral cortex and improve your mental state.

2. However, there are several aspects that need to be paid attention to when exercising during menstruation:

1. Pay attention to the intensity of exercise

Because at this time due to different hormone regulation in the human body, the body is relatively unstable and sensitive. Your physical condition is weaker than usual and you cannot engage in training with too high intensity. This is not only harmful to the body, but will also aggravate the discomfort.

2. Reduce lower body exercise exercises

Since the lower body is the main area of ​​congestion, try to reduce exercises targeting the lower body. Reduce the degree of congestion based on the existing congestion rate. It is necessary to carry out full-body training in a more comprehensive way to more actively and effectively help improve the blood circulation system throughout the body.

3. Don’t push yourself

If a woman already has a poor physical condition, her resistance will be weakened during menstruation, and she may even experience muscle soreness in the lower body. For women who are already feeling physically uncomfortable, it is best to rest and stop exercising. Don't force yourself. If you exercise when you are not feeling well, it will make your body more tired.

3. What kind of exercise is most suitable for women during menstruation?

If you are doing strength training, you can choose to use your own weight or a relatively small weight. This will not only effectively exercise the body, but will also be safe and reliable and achieve the desired results.

1. Elliptical Machine

The elliptical machine is a great way to train women during their menstrual period. It doesn’t overdraw their physical strength, but it can exercise the whole body, improve cardiopulmonary function, and promote blood training. The training intensity is also relatively moderate. The length of exercise can be determined according to your own conditions. I personally recommend exercising at a normal speed for fifteen minutes.

2. Table tennis

If conditions permit, you can choose table tennis as a form of exercise. This sport requires cooperation between two people and can greatly enhance your mood. It can also exercise the major muscle groups of the whole body and upper body, killing two birds with one stone.

Yoga

Yoga can open the pelvis through body posture exercises and better expel toxins from the body. However, avoid yoga poses that put pressure on your lower body.

3. Cat Stretch

As you slowly inhale, move your shoulders back to lengthen your body. However, avoid excessive force on the lower abdomen when contracting, so as not to cause pressure on the pelvic cavity.

Not only do you need to pay attention to your exercise method, you should also be careful to avoid eating raw, cold, fried, and spicy foods, as these will aggravate abdominal discomfort and cause menstrual irregularities. And be sure to avoid strenuous exercise. Excessive exercise to lose weight can cause endocrine disorders and irregular menstruation. Do not choose underwater activities, such as swimming or bathing, because the cervix is ​​slightly open at this time, and many bacteria will invade, causing viruses to breed and causing gynecological inflammation.