How should women exercise during menstruation? During menstruation, many women feel unwell. Therefore, in the first three days of menstruation, you might as well decide the form of exercise according to your own situation, mainly doing some gentle, soothing, relaxing and stretching exercises, such as meditation yoga, elementary gymnastics, or simply doing stretching exercises at home. These light exercises can promote the smooth circulation of blood in the body and relieve stress. During exercise, be sure to prevent the abdominal cavity from being pressed, and don't lift your legs too high. If you feel tired or find that the bleeding suddenly increases or decreases, stop exercising immediately.
On the fifth day of menstruation, the body began to recover. At this time, you may wish to start doing aerobic exercise such as walking and jogging. However, it is necessary to prevent some ball games and heavy-duty sports.
Warm reminder: The above is an analysis of the normal situation, and individual women with special circumstances are not included in this explanation.
Precautions for menstrual exercise: Proper exercise during menstrual period can regulate the body, but if it is improper, it will do great harm to the body. Women should pay attention to the following points during menstrual exercise: 1. Reduce the amount of exercise: it is best to take part in some sports that are usually practiced, such as gymnastics, jogging, table tennis, boxing, shooting and so on. 2, the exercise time is shortened and the speed is slowed down, thus reducing the amount of exercise and playing the role of muscle relaxation. 3. Prevent from participating in strenuous and shocking sports: It is not advisable to participate in long jump, high jump, 100-meter race, football and other sports during menstruation, and it is not advisable to do strength exercises such as push-ups and dumbbells that will increase abdominal pressure to prevent excessive menstrual bleeding or changes in the position of the uterus.
4. Prevent from participating in various water sports: do not participate in diving, swimming and water polo; Don't take a cold bath, wash your feet with cold water to prevent infection and menstrual disorders.
5, to prevent fierce competition: if you participate in these sports during menstruation, it is easy to cause endocrine disorders due to mental stress, leading to menstrual disorders.
Menstrual exercise can reduce menstrual resistance, and mood is easy to fluctuate. Proper and scientific diet can make menstrual period smoother and more comfortable, and reasonable nutritional supplement can bring better results for menstrual exercise.
The diet one week before the onset should be light, digestible and nutritious, eat more green leafy vegetables and fruits, drink more water, keep the stool unobstructed and reduce pelvic congestion.
Warm reminder: Exercise during menstruation should be moderate, don't be too tired, add high-quality protein to your diet, and don't eat too greasy food.