Title: How to exercise during menstruation
During menstruation, a woman's body will experience a series of physiological changes, such as fluctuations in hormone levels, decreased physical strength, and mood swings. Many women experience discomfort during their menstrual period and even give up exercising. However, moderate exercise not only relieves menstrual discomfort but also boosts mood and energy. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with scientific and practical menstrual exercise suggestions.
1. Benefits of exercise during menstruation
1.Relieve menstrual cramps: Moderate exercise can promote blood circulation and reduce uterine cramps, thereby relieving dysmenorrhea.
2.Improve mood: Exercise releases endorphins, which help relieve anxiety and depression.
3.Increase physical strength: Mild exercise can increase energy levels and reduce fatigue.
4.Regulate hormones: Exercise helps balance hormone levels and reduce menstrual discomfort.
2. Types of exercise suitable during menstruation
| exercise type | Recommendation strength | specific actions | Things to note |
|---|---|---|---|
| Yoga | low intensity | Cat-cow pose, baby pose, corner pose | Avoid standing on your head or twisting violently |
| walk | low to medium intensity | walk fast or slow | Avoid standing for long periods of time |
| swim | medium intensity | freestyle or breaststroke | Use tampons or menstrual cups |
| Pilates | low to medium intensity | core training, stretching | Avoid excessive exertion on the abdomen |
3. Exercises to avoid during menstruation
1.High Intensity Interval Training (HIIT): May worsen fatigue and discomfort.
2.weight training: Especially heavy weight lifting may increase abdominal pressure and cause discomfort.
3.long run: May cause pelvic congestion and aggravate dysmenorrhea.
4.Handstand: May affect normal discharge of menstrual blood.
4. Precautions for exercise during menstruation
| Things to note | Specific instructions |
|---|---|
| listen to body | Adjust exercise intensity and time according to physical sensations |
| hydration | It is easy to become dehydrated during menstruation, so you need to drink more water |
| keep warm | Avoid getting cold, especially in the abdomen and waist |
| hygiene measures | Use appropriate hygiene products to avoid infection |
5. Examples of exercise plans during menstruation
Here is a 3-day exercise plan suitable for menstruation:
| days | Sports content | duration |
|---|---|---|
| Day 1 | Walk + Soothing Yoga | 30 minutes |
| Day 2 | swimming or pilates | 45 minutes |
| Day 3 | Mild stretching + meditation | 20 minutes |
6. Hot topics on the Internet: Controversy and consensus on menstrual exercise
Recently, the discussion about "should we exercise during menstruation" has been very popular on social media. The following are some of the focuses that netizens are paying attention to:
1.“Can menstrual exercise cause endometriosis?”
There is currently no scientific evidence that moderate exercise causes endometriosis, but strenuous exercise may worsen symptoms.
2.“Can exercise during menstruation help you lose weight?”
The metabolic rate increases slightly during menstruation, but the effect of exercise is not much different from usual times. It is not recommended to deliberately pursue weight loss.
3.“Is it normal for increased bleeding after exercise during menstruation?”
A mild increase may be normal, but if the amount of bleeding increases significantly or lasts longer, you should stop exercising and seek medical advice.
Conclusion
Exercise during menstruation varies from person to person. The key is to listen to your body and choose an exercise method and intensity that suits you. Scientific exercise can not only relieve menstrual discomfort, but also help women get through this special period better. I hope this article provides you with practical guidance to stay healthy and active during your period!
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