Don't make these 4 mistakes when exercising during menstruation

What precautions should be taken when exercising during menstruation?

During menstruation, many women experience physical discomfort. Therefore, three days before your 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 body gymnastics, or just doing some simple stretching exercises at home. 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. However, you should still avoid some ball games and heavy weight sports.

These light exercises help the blood flow smoothly in the body and relieve stress. During exercise, be sure to avoid putting pressure on the abdominal cavity and avoid raising the legs too high. If you feel tired or notice a sudden increase or decrease in bleeding, stop exercising immediately.

Proper exercise during menstruation can regulate the body, but if the exercise is not done properly, it will cause great harm to the body. Women should pay attention to the following points when exercising during menstruation:

1. Reduce the amount of exercise and shorten the exercise time

You should participate in some sports that you practice regularly, such as jogging, gymnastics, boxing, table tennis, basketball, etc. Slow down and do not exercise for too long, generally 15-30 minutes, to achieve the effect of relaxing your muscles.

2. Avoid strenuous and vibrating sports

During menstruation, you should not participate in sports such as high jump, long jump, grenade throwing, 100-meter race and football. You should also not do strength exercises that increase abdominal pressure such as push-ups and dumbbells, so as to avoid excessive menstrual bleeding or changes in the position of the uterus. Participating in these sports during menstruation can easily lead to endocrine dysfunction and menstrual disorders due to high mental stress.

3. Avoid participating in various water sports

Do not participate in sports such as diving, swimming, and water polo; do not take cold showers or wash your feet with cold water to avoid infection and menstrual disorders.

4. Avoid competitive games

It is best to focus on adjustment exercises during menstruation. For example, on the first or second day of menstruation, you can do some radio gymnastics, aerobics, Tai Chi, Qigong and other activities. On the 3rd and 4th days, you can increase the amount of activity, such as volleyball, badminton, table tennis, etc. You should also relax the tense areas of your waist, abdomen, and back, do more relaxing exercises that combine stretching and breathing, and avoid doing large-scale exercises, such as strenuous running and jumping, spiking in volleyball, and jumping and shooting in basketball. You should also avoid strength exercises that increase abdominal pressure, such as lifting barbells and doing intense abdominal muscle exercises.