Exercise during menstruation, the right method has many benefits

Some female friends think that they cannot exercise during menstruation, but facts have proven that this idea is wrong. You can still exercise during your menstrual period, but be sure to control the amount of exercise. Proper exercise is very effective in balancing the nervous system, speeding up blood circulation, contracting and relaxing the abdominal and pelvic muscles, and promoting the discharge of menstrual blood.

1. Can I exercise during my menstrual period?

The answer is yes. In fact, for women who are in good health and have good exercise habits, proper exercise during menstruation will not have any side effects. On the contrary, it is very helpful to the body. Proper exercise during menstruation is very effective in balancing the nervous system, speeding up blood circulation, contracting and relaxing the abdominal and pelvic muscles, and promoting the discharge of menstrual blood. It can also effectively relieve dysmenorrhea.

However, it should be noted that women must control the amount of exercise during menstruation. Although exercise is not absolutely prohibited during menstruation, high-intensity and high-volume exercise (such as variable-speed long-distance running, weighted jumping, slope sit-ups, etc.) should be avoided or reduced as much as possible in the early stages of menstruation to avoid aggravating dysmenorrhea or increasing bleeding. It can also avoid some infections or even inflammations caused by backflow of menstrual blood.

Of course, I have to point out here that women who don’t exercise much on a regular basis should not exercise! So as not to cause physical discomfort.

2. How should women exercise during menstruation?

Many women experience physical discomfort at the beginning of their menstrual period. Therefore, in the first three days of the menstrual period, it is recommended that you mainly rest. Girls who really want to move can decide the form of exercise according to their own situation, mainly gentle, soothing, relaxing and stretching exercises, such as meditative yoga, elementary body gymnastics, or just do some simple stretching exercises at home. These light exercises help the blood flow smoothly in the body and relieve stress. During exercise, be sure to avoid putting pressure on the abdominal cavity and avoid raising the legs too high. If you feel tired or notice a sudden increase or decrease in bleeding, stop exercising immediately.

On the fifth day of the menstrual period, the body begins to recover and you can start doing aerobic exercises such as slow walking and jogging. However, you should still avoid some ball games and heavy weight sports.

Of course, there are some things to be aware of when exercising before and after your period. Some people do not exercise regularly, so they should be careful not to exercise suddenly or increase the amount of exercise suddenly before their menstrual period. At this time, it is best to maintain your original exercise habits, and reduce the intensity of exercise and shorten the exercise time. And just after the menstrual period, do not resume previous exercise immediately, but do some buffered recovery exercises. You can control the exercise time within 10 to 30 minutes according to your personal physical condition.

As for the appropriate amount of exercise and duration during this period, there is no fixed rule, but it varies from person to person. "However, there is a rough standard for reference, which mainly includes three points." First, the feeling of fatigue can disappear on its own after a good night's sleep, second, the amount of bleeding has not increased, and third, there is no abdominal pain, which means that the amount and time of exercise are appropriate.

Reminder: The above analysis is based on normal situations, and women with special circumstances are not included.