What should women pay attention to in health exercises

Physical exercise can greatly improve our body, but we all know that due to the special body structure of women, they have a physiological cycle every month. When doing physical exercise, we must grasp some precautions to achieve the best results and not cause harm to the body, especially during special periods of the body. More attention should be paid. Let's learn about what women need to pay attention to in health exercises.

What should women pay attention to in health exercises

◆Remove makeup before exercising and wash away facial dirt with a neutral cleanser. The pores on your face will open during exercise, and if there is any makeup or dirt left on your face, it will cause the pores to become clogged.

◆The sweat produced during exercise, as well as the sunlight and alkaline substances, can cause great damage to the hair. Therefore, women must wash their hair after exercise to remove the sweat and alkaline substances in time.

◆When doing outdoor sports, it is best to wear a sun hat to avoid the sun's erosion on your hair.

◆If you sweat a lot during exercise, you should take off the wet clothes immediately after exercise. Otherwise, the acne on your shoulders, back and chest will easily recur due to the friction of the wet clothes. In addition, if sweat sticks to the skin for a long time, it is more likely to cause acne.

◆Choose a refreshing bath gel when taking a shower after exercise. The body's sebaceous glands secrete more vigorously during exercise. Bathing helps to wash away dirt accumulated on the skin, promote blood circulation in the body, regulate the functions of sebaceous glands and sweat glands, ensure unobstructed pores, and make the skin smoother. Clean your skin immediately after exercise to avoid premature skin aging.

◆Your face will still sweat from time to time half an hour after exercise, so don't rush to put on makeup.

◆Under the sunlight, the skin will age faster, so women who exercise regularly should pay attention to using sunscreen to avoid premature aging of the skin due to excessive exposure to the sun.

Health tips for exercise during special times

Women usually encounter several special periods, such as menstruation, pregnancy, lactation, and menopause. During these special periods, the body may experience various discomforts. When exercising, you should pay attention to the following aspects to avoid harm to your health.

① During menstruation

During menstruation, women can still participate in appropriate sports activities, such as freehand gymnastics, table tennis, Tai Chi, etc. These activities can improve pelvic blood circulation, increase menstrual blood flow, help discharge dirty blood from the body, promote the shedding of the endometrium, and help regulate the brain's excitement and inhibition processes, maintain a happy spirit, and reduce irritability and discomfort. Women who suffer from dysmenorrhea can relieve the symptoms of pain by doing medical health exercises during menstruation. Only those with particularly strong menstrual reactions should not participate in sports activities.

During menstruation, women should avoid high-intensity or cold stimulation exercises, such as long-distance running, sit-ups, sprinting, rope skipping, etc., so as not to accelerate pelvic blood circulation and cause excessive menstruation or prolonged menstruation; avoid swimming. You should do gentle exercises such as walking, radio gymnastics, jogging, and pitching on the spot.

②During pregnancy

During pregnancy, if pregnant women engage in proper exercise, it can effectively improve adverse reactions during pregnancy, strengthen their physical fitness, and benefit both the mother and the fetus. However, due to certain physiological characteristics of pregnant women, they also have certain requirements for exercise.

●Choose the safest form of exercise, such as gentle yoga, Pilates, etc. Try not to jump, twist your body, raise your legs high, rotate quickly, twist your waist and tighten your abdomen, etc.

●The exercise time should not be too long and the pace should not be too fast. If it is cold season, pregnant women should try not to do outdoor exercise.

●During exercise, if a pregnant woman experiences any discomfort such as dizziness, nausea, chest tightness, vaginal bleeding, abdominal or pelvic pain, she should stop exercising immediately and go to the hospital for examination. She should decide whether to continue exercising based on the doctor's advice.

③ During breastfeeding

Just because a woman has given birth does not mean she can resume normal exercise immediately. Next, the new mother needs to breastfeed her child. If she does a lot of exercise during this period, the lactic acid produced by the exercise will enter the baby's body through breast milk, which will have an adverse effect on the baby's health. Therefore, in this stage of exercise, we should pay attention to the following aspects:

●Breastfeeding women should focus on aerobic exercise, including walking, jogging, playing ball, etc. When doing these exercises, do not move too vigorously and try to keep the heart rate below 140/minute.

●The exercise time should be increased gradually. At the beginning, the exercise time should be kept at about 15 minutes, and then gradually extended to 40 minutes.

④ Menopause

After entering menopause, women's physical condition is not as good as before, so they should exercise more at this time. Exercise is also beneficial for menopausal women in relieving menopausal symptoms. However, the following principles should be followed while exercising:

● Prepare before exercise: You should do warm-up exercises first to prevent sudden and intense activities that may cause panic, shortness of breath, fainting, etc.

●Exercise time: The morning air is fresh and people are full of energy, which is the best time to exercise. It is not advisable to engage in activity immediately after a meal. You should rest for 1 to 2 hours before exercising.

●Perseverance: After middle age, most people are unwilling to move. After realizing the importance of physical exercise, we should persevere and stick to it; in particular, we should overcome the situation of "fishing for three days and drying the nets for two days" in order to achieve good exercise results.

●Moderate movement and rest: Excessive exercise is harmful to health and can easily cause fatigue or even damage to the internal organs or body. Therefore, you should pay attention to proper rest when exercising. If you feel unwell or lack strength, do not force yourself to exercise. You can reduce the amount or temporarily stop exercising.

● After exercise, you should do some cool-down activities to allow your body to gradually return to its normal state, which is beneficial for the adjustment of organs throughout the body and can also prevent the occurrence of factors that are unfavorable to the body.

The above is an introduction to what women need to pay attention to in health exercises. After understanding it, we know that we must pay special attention to women’s body care, especially during the early menstrual period and menstrual period. We cannot do strenuous exercise. In addition, if you want to improve your body through exercise, you must persist for a long time to achieve better results.