What kind of exercises are suitable during menstruation?

Many women always encounter various problems when exercising. For example, should they still exercise when they have their period? If you can find an exercise that suits you during your menstrual period, I believe many girls will like it. Let me introduce to you several ways that are suitable for exercise during menstruation! Of course, you must base it on your physical condition and don't force yourself.

1. Walk slowly for 20 to 40 minutes

Even experts who are against strenuous exercise or fitness training during menstruation cannot but agree that walking or slow pace is the best exercise to effectively help adjust menstrual discomfort without being prone to injury. Whether it is before or during your period, as long as you are able to get out of bed and walk around, you might as well put on comfortable sandals, apply sunscreen, and go for a walk in the park.

Although walking alone does not burn too many calories, when there is a cool and comfortable breeze in the evening, take your partner, baby or dog for a walk. Not only will your mood quietly become happier, but you will also feel physically and mentally refreshed because you have exercised!

2. Jog for 15 to 30 minutes

If you have the urge to go jogging in your mind, don’t hesitate, just run! Many sports science studies have confirmed that running can indeed activate the brain and produce endorphins, a chemical that can boost mood. So, if you feel depressed because of your menstrual period, put on your headphones and let music accompany you during your jogging time!

It is important to note that in addition to excreting menstrual blood, your body will also lose water and electrolytes due to jogging. I would like to remind you to remember to replenish enough water in three stages: before running, during jogging, and after running, so as not to deplete your body's energy faster and make you feel tired and weak after running.

3. Yoga 10 ~ 20 minutes

Generally speaking, the yoga moves suitable for women during menstruation vary from person to person; and the maturity of the technique and the flexibility of the body also determine whether you can perform specific yoga moves. Although it is not recommended that you do headstands, some yoga moves can indeed help you relax your pelvic muscles and relieve back pain caused by menstruation. If you are not familiar with yoga yet, try the simple yoga garland pose!

1. Straighten your back, squat on the yoga mat with your feet, open your knees, spread your feet to both sides, and try your best to place the heels of both feet on the same horizontal line. Imagine yourself as a 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 up, and reach behind the left and right feet respectively.

3. Inhale, lean forward slightly and maintain balance. Pass your hands through your ankles and touch your fingertips together at the heels. Keep your feet in a balanced and open position, head slightly downward, and exhale slowly.

4. Aerobic dance 30~45 minutes

Hey, when your menstrual period comes, is the crazy elf in your heart particularly restless, wanting to be liberated but not knowing how to release it? Honey, we totally understand, now, let’s do some aerobics together, it’s the perfect exercise to release the madness in your heart!

Since rhythmic gymnastics teachers are usually very lively and the class style is very relaxing and interesting, I believe you will be able to divert your attention quickly and easily drive away your depression! Even better, aerobic dance of appropriate intensity not only burns a lot of calories, but also relieves swelling for you; plus sweating can speed up the metabolism, allowing the body to achieve a deeper detoxification. After doing rhythmic gymnastics, you almost forget that your "good friend" is waiting for you at home! Of course, you must remember to replenish water in time.

The above are several exercise methods that are suitable during menstruation. In addition to these methods, there are actually many other suitable exercises, such as practicing Tai Chi, yoga, slow swimming, etc. However, it should be noted that any exercise during menstruation must be done in moderation. Excessive exercise may cause physical discomfort, so don't force yourself too much.