No matter from childhood to adulthood [my mother said…], or the special [female student probation leave] in physical education class at school, it seems that everyone has reached a tacit understanding: no exercise during menstruation.
However, there are also many female friends who usually have regular exercise habits or are actively exercising to lose weight, which are perplexed and questioned: there are always a few days every month, and once the exercise rules are disrupted, it will become difficult to stick to them.
Can’t you really exercise during your menstruation?
Menstrual period can not only exercise, but also have benefits.
During menstruation and a few days before and after, most female friends do have discomfort symptoms such as lower abdominal pain, falling swelling, waist soreness, etc., which are not so convenient for exercise.
However, as long as it is not [extreme pain], such as severe menstrual pain and excessive blood volume, you can take part in appropriate exercise during menstruation, and menstrual exercise is also beneficial!
1. Improve blood circulation in pelvic cavity and reduce congestion
Exercise can make abdominal muscles and pelvic floor muscles have certain contraction and relaxation alternating activities, which will be conducive to the discharge of menstrual blood, reduce uterine contraction during menstruation, and reduce the duration of lower abdomen falling and abdominal pain.
2. Relieve dysmenorrhea and symptoms
Moderate intensity exercise during menstruation can improve the tolerance to pain and obviously relieve primary dysmenorrhea and menstrual syndrome.
3. Soothe mood and relieve discomfort symptoms
Menstrual period is often easy to emotional tension, the body will continue to be in a state of stress, resulting in a series of endocrine reactions, eventually affecting the endometrium leading to irregular menstruation. That is to say, the mood is not good, anxiety, etc., more serious aunt discomfort.
Exercise can regulate the excitation and inhibition process of the brain, make people feel happy, and reduce symptoms such as anxiety, drowsiness and irritability during menstruation.
4. Regulate and control appetite stability
Many girls said that they could not control the flood in their bodies, especially all kinds of sweet, sweet and sweet. It seems that this is [an incurable disease] and it is [taken for granted].
We admit that appetite is indeed affected by hormone regulation. However, excess appetite may only be a [small excuse] for bad emotions.
If you can exercise instead of staying in your house all the time and keep your body in an [active] rather than a [stationary] state, it will be more conducive to controlling your appetite.
Is it good to do what exercise during menstruation?
Menstrual period is not blind exercise either. Attention should be paid to choosing the right exercise style and intensity.
1. The first day or two of your menstrual period
More menstruation, it is recommended to walk, simple stretching, light yoga or form gymnastics, or small dumbbells to exercise limb strength, not to do items with abdominal pressure.
2. Days after menstruation
With less menstruation, you can try more intensive exercises, such as jogging, running, swimming, etc.
If you feel tired during exercise, or have obvious menstrual pain and fatigue, stop at any time to have a good rest, replenish water and food in time, and do not force yourself to continue.
3. The whole menstrual period
Generally, too much systemic exercise is not recommended, such as:
- Excessive exercises that increase abdominal pressure, such as push-ups and sit-ups, etc., because exercises that increase abdominal pressure increase menstrual blood; Intense and excessively vibrating sports, such as long jump, high jump, 100-meter race, etc.
But the most important thing is to adjust according to your own situation.
Exercise during menstruation, do a good job of hygiene and cleaning
Here, we should remind everyone that menstruation is more susceptible to infection. Therefore, personal cleaning, especially after exercise, is more important.
- If you can’t take a shower every day, you should at least scrub your vulva with clean warm water before going to bed every day during your menstruation. Do not use any lotion, let alone flush your vagina, and prohibit bath bathing.
Traditionally, underwater exercise during menstruation is also prohibited, also out of concern for susceptibility to infection.
Speaking of which, I have to mention that at the Rio Olympics, Fu Yuanhui said bluntly in an interview after taking part in the women’s 4 × 100m relay that he had his period.
This just shows that if reasonable preparation measures are taken, you can swim during your menstruation.
What about what measures?
It is recommended to use tampons during menstruation.
Many female friends, even if they do not exercise during their menstruation, often leave blood stains everywhere on chairs, sofas, beds… fighting with menstruation.
Well, the use of ordinary sanitary napkins has this problem, and on the other hand, it is also one of the reasons why women dare not exercise and fear exercise during menstruation.
What if tampons are used? So easy! Mom no longer has to worry about your side leakage, back leakage and all kinds of leakage!
Tampon is a cotton swab with water absorption capacity. When menstruating, it is placed in the vagina to absorb menstrual blood, and then taken out for replacement for 4 ~ 6 hours (no more than 8 hours).
Because the tampon is placed in the vagina, as long as it is pushed to the correct depth, it will not fall out by itself and will not have obvious foreign body sensation.
From then on, not only do you not have to worry about all kinds of leaks and sultry air tightness, you don’t even feel that you are menstruating, and you can exercise boldly and safely!