Can you exercise during menstruation? Six things to pay attention to when exercising

"Good friends" are here. It is very difficult for those female friends who love sports and fitness. If they dare not participate in any activities, they can only spend those days dull and listless. Can the menstrual period be a good time to shape a good figure? Can women do fitness exercises during menstruation?

1. Avoid exercise when the amount is high

The first two days of menstruation are always heavier, so it is not suitable to exercise (especially more intense exercise!) because the body is more easily fatigued during menstruation, so it is recommended to rest more during these two days to avoid overloading the body.

2. Moderate stretching, mainly yoga

Moderate exercise can make menstruation smoother, help blood circulation and even relieve menstrual pain. It is actually beneficial! In the early stage of menstruation, many women will feel uncomfortable. Therefore, in the first three days of menstruation, you can decide the form of exercise according to your own situation, mainly gentle, soothing, relaxing and stretching exercises; these exercises can help the body's blood flow smoothly and relieve stress. Stretching exercises and yoga have lower intensity. Choosing a combination of simple exercises can relieve discomfort during menstruation, but the exercise time should not be too long. It is very important to pay attention to your physical condition and adjust the exercise intensity at any time!

3. Avoid heavy training

Excessive exercise can put a burden on the uterus, affect menstruation, and even cause menstrual pain. So if you are in good physical condition and want to increase the intensity of exercise, you can choose to do exercises such as brisk walking or riding an indoor bike, and avoid intense running, jumping, and weight training. When exercising during menstruation, be sure to avoid putting pressure on the abdominal cavity and avoid raising your legs too high. If you feel tired or find that the amount of bleeding has increased or decreased suddenly, you need to 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, but you should still avoid ball games and heavy weight sports.

4. Avoid having your pelvis higher than your heart

Many girls are used to lifting their legs before going to bed, but the action of raising the pelvis above the heart will change the blood pressure, which can easily make girls feel uncomfortable during menstruation (such as handstand), so try to avoid the action of raising the pelvis above the heart during menstruation! (It depends on your personal situation. If you feel uncomfortable, try not to insist on lifting your legs or handstand.)

5. Avoid participating in various water sports

Because women's resistance is weaker during menstruation and their reproductive system is vulnerable to attack, there are more bacteria in swimming pools and they are very easy to get infected. It is also not advisable to take cold showers or wash feet with cold water to avoid menstrual disorders.

6. Avoid competitive games

Taking part in these sports during menstruation can easily lead to endocrine dysfunction and menstrual disorders due to high mental stress. During menstruation, it is not advisable to take part in intense and vibrating sports such as high jump, long jump, 100-meter race, etc., nor should it take part in strength exercises that increase abdominal pressure such as push-ups and dumbbells, so as to avoid excessive menstrual blood flow, backflow of menstrual blood, or even changes in the position of the uterus.