Can I exercise during menstruation? Things to keep in mind during menstrual exercise

　　As the saying goes, "Life lies in movement", so exercising every day is a very good lifestyle habit. There are many ways to exercise, such as: playing ball, running, cycling, swimming, etc., which are all good entertainment methods for leisure. exercise It can help your body and reduce work stress. It can be said to kill two birds with one stone. However, every adult female There are a few special days - menstrual period. So can women exercise during menstruation? What are the precautions for menstrual exercise? What exercises are suitable to do during menstruation? Next, I will introduce them one by one for your reference.

　　Can I exercise during menstruation?

　　Many female friends think that they should not exercise during menstruation. In fact, the body healthy For women with good exercise habits, proper exercise during menstruation will not have any side effects. On the contrary, it is very helpful for the body. Proper exercise during menstruation is important for balance nerve System, it accelerates blood circulation, contracts and relaxes abdominal muscles and pelvic muscles, and has a very good effect on promoting the discharge of menstrual blood, and can also effectively relieve Dysmenorrhea . However, it should be noted that you should not do any strenuous exercise during menstruation, such as running, playing football, etc., otherwise it will cause or aggravate menstrual discomfort.

　　Things to keep in mind during menstrual exercise

　　1. Reduce the amount of exercise: It is advisable to participate in some sports that you usually practice regularly, such as jogging, gymnastics, boxing, table tennis, shooting and other sports.

　　2. Shorten the time of exercise and slow down the speed to reduce the amount of exercise and relax the muscles.

　　3. Avoid participating in strenuous and excessively vibrating sports: During menstruation, it is not advisable to participate in sports such as high jump, long jump, 100-meter race and playing football. It is also not advisable to perform push-ups, dumbbells and other strength exercises that increase abdominal pressure to avoid excessive menstrual bleeding or Uterus Location changes.

　　4. Avoid participating in various water sports: Do not participate in diving, swimming, water polo and other sports. It is also not advisable to take cold showers and wash your feet with cold water to avoid infection and Menstrual disorders。

　　5. Avoid highly competitive competitions: Participating in these sports during the menstrual period can easily lead to endocrine dysfunction and menstrual disorders due to high mental stress.

　　In short, women who pay attention to exercise have better physical resistance and are less likely to be disease Invasion, women can also exercise during menstruation, but the exercise should be mainly small amount of exercise. Also, once you experience nausea, dizziness, or palpitation, you should stop exercising immediately.

　　Recommended exercises suitable for menstruation

　　1. Gentle exercise (such as Meditation yoga, elementary physical exercise）。

　　During menstruation, many women experience physical discomfort. Therefore, three days before your menstrual period, you can decide the form of exercise according to your own situation, focusing on gentle, soothing, relaxing, and stretching exercises, such as meditative yoga, elementary physical gymnastics, or just doing some simple stretching at home. Help the body's blood flow smoothly and relieve stress through these light exercises. During exercise, be sure to avoid putting pressure on the abdominal cavity and raising the legs too high. If you feel tired or notice a sudden increase or decrease in bleeding, you need to stop exercising immediately.

　　2. Aerobic exercise (such as Walk slowly, jog）。

　　The body begins to recover, and you can start aerobic exercise such as slow walking and jogging at this time. However, you should still avoid some ball games and heavy weight-bearing sports.

　　3. Cat pose stretching yoga.

　　Cat pose stretching yoga is a set of yoga movements suitable for menstruation. It can relieve menstrual pain and eliminate edema. It is suitable for women to do during menstruation. Specific exercise steps:

　　(1) First, put your hands about shoulder width apart, spread your feet naturally, and kneel on all fours.

　　(2) Then inhale and move your back forward, and when exhaling, extend your hands forward. Eye Look ahead and extend your hips toward the ceiling.

　　(3) Finally, keep your chest as close to the ground as possible, extend your hands forward, look forward, and feel the lower abdomen extending. Do not deliberately touch the ground to avoid poor flexibility and overstretching of the muscles. With each deep breath, you will feel your back stretch more. Stay for 5 breaths and then return to the starting position. Place your forehead against the ground and relax. Repeat 2 to 3 times.