What exercises can you do during menstruation? Scientific exercise guide to help you spend your menstrual period comfortably
The menstrual period is a special stage of the female body, and many women will reduce their activities due to discomfort. But in fact, proper exercise can not only relieve menstrual discomfort, but also improve mood and blood circulation. This article will combine hot topics and expert advice from the Internet in the past 10 days to compile a scientific and safe menstrual exercise guide for you.
1. Benefits of menstrual exercise
1. Relieve dysmenorrhea: Moderate exercise can promote endorphin secretion and reduce pain. 2. Improve mood: Exercise can regulate hormone levels and reduce anxiety and irritability. 3. Promote blood circulation: Help reduce edema and bloating.
2. Type and intensity of exercise suitable for menstruation
| exercise type | Recommendation strength | Things to note |
|---|---|---|
| walk | Low intensity (30 minutes/day) | Avoid standing for long periods of time or walking around |
| Yoga | Low to medium intensity (avoid handstands) | Choose yin yoga or restorative poses |
| swim | Medium strength (tampon required) | The water temperature should not be too low |
| Pilates | Moderate intensity (avoid abdominal compression) | Focus on core stability training |
3. Taboos on exercise during menstruation
1. Avoid high-intensity interval training (HIIT) or long-distance running, which may aggravate fatigue. 2. Underwater sports (such as diving) or hot yoga are prohibited, as they can easily cause infection or dehydration. 3. Reduce the weight during strength training and avoid breath-holding movements (such as deadlifts).
4. Relevant suggestions for hot topics across the entire network
| hot topics | Related content |
|---|---|
| #Menstrual weight loss# | Metabolism is higher in the luteal phase, which can moderately increase aerobic energy, but iron supplementation is required. |
| #Relievedysmenorrhea# | Cat-cow yoga + hot compress is most recommended by netizens |
| #Menstruation recipe# | After exercise, it is recommended to supplement iron-rich foods such as red dates and spinach. |
5. Personalized exercise program suggestions
According to feedback from netizens and medical research, you should pay attention to the following during menstrual exercise: -Day 1-2: Mainly stretching and walking, with the heart rate controlled below 100 beats/minute. -After 3 days: You can gradually resume aerobic exercise such as jogging and cycling. -When the pain is obvious: Prefer abdominal breathing training or meditation.
6. Special reminder from experts
1. Change sanitary products in time before and after exercise and keep them clean. 2. If dizziness or severe abdominal pain occurs, stop exercising immediately. 3. Patients with endometriosis and other diseases need to adjust their exercise plan as directed by their doctor.
By scientifically arranging menstrual exercise, you can not only maintain physical vitality, but also improve your overall health. It is recommended that female friends adjust flexibly according to their own conditions and find the most suitable way of exercise.
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