Can I do aerobic exercise during my period?

Many people like to do some exercise every time they have their period, or they have had the habit of exercising before, and they will continue to do so when they have their period. However, many people think it is a bit abnormal to exercise during menstruation, or they are afraid that it will cause harm and impact on the body. Therefore, many people choose to do some aerobic exercise at this time, and some people like to practice yoga during menstruation. So, can you do aerobic exercise during menstruation?

(1) Avoid participating in strenuous and vibrating sports. During menstruation, you should not participate in sports such as high jump, long jump, pitching, 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.

(2) Ability to participate in various water sports. Do not participate in sports such as diving, swimming and water polo; it is also advisable to take cold showers and wash your feet with cold water to avoid infection and menstrual disorders.

(3) Avoid participating in highly competitive competitions. Participating in these sports during menstruation may lead to endocrine dysfunction and menstrual disorders due to high mental stress. It is best to focus on adjustment exercises during menstruation. For example, on the first or second day of menstruation, you can do some light activities such as radio gymnastics, aerobics, Tai Chi, Qigong, etc.

On the 3rd and 4th days, the amount of activity can be increased, such as playing 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 exercises that involve large vibrations, 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 or doing intense abdominal muscle exercises.

The activity time should not be too long, generally 15 to 30 minutes is appropriate. For women who have no exercise foundation, it is not suitable to participate in competitions, cold water baths, swimming and other sports during menstruation (well-trained women and athletes can participate in these sports appropriately). It is best to feel comfortable after exercise. You can start from the first day of the menstrual cycle (the first day of menstrual blood). Oral contraceptives such as Marvelon (a commonly used contraceptive with minimal side effects) can play a role in delaying menstruation.

You can exercise during your menstrual period, and aerobic exercise is very beneficial to the body. However, you should avoid strenuous exercise during your menstrual period, as it is definitely very bad for the body. However, it is different with aerobic exercise, which does no harm to menstruation. If you have dysmenorrhea during your menstrual period, you should avoid exercise and drink some brown sugar water.