4 things women must know about menstrual exercise

　　one , Can women exercise during menstruation?

　　a lot of female Friends all believe that you should not exercise during menstruation. In fact, the body healthy For women who have certain exercise habits, proper exercise during menstruation will not have side effects. On the contrary, it will be beneficial to the body. Proper exercise during menstruation can help nerve The balance of the system is conducive to blood circulation, helps abdominal and pelvic muscles contract and relax, helps menstrual blood discharge more smoothly, and can also provide certain relief. Dysmenorrhea effect.

　　2. How should women exercise during menstruation?

　　During menstruation, many women experience physical discomfort. Therefore, three days before your menstrual 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 physical gymnastics, or just doing some simple stretching at home. Help the body's blood flow smoothly and relieve stress through these light exercises. During exercise, be sure to avoid putting pressure on the abdominal cavity and raising the legs too high. If you feel tired or notice a sudden increase or decrease in bleeding, you need to stop exercising immediately.

　　On the fifth day of menstruation, the body begins to recover. At this time, you can start aerobic exercise such as slow walking and jogging. However, some ball games and heavy weight-bearing sports should still be avoided.

　　Reminder: The above is an analysis based on normal conditions, and individual women with special circumstances are not included here.

　　3. What are the precautions for exercising during menstruation?

　　Proper exercise during menstruation can regulate the body, but improper exercise can cause great harm to the body. Women should pay attention to the following points when exercising during menstruation:

　　1. Reduce the amount of exercise: It is advisable to participate in some sports that you usually practice regularly, such as jogging, gymnastics, boxing, table tennis, shooting and other sports.

　　2. shorten exercise time, slow down to reduce the amount of exercise and relax the muscles.

　　3. Avoid participating in strenuous and excessively vibrating sports: During menstruation, it is not advisable to participate in sports such as high jump, long jump, 100-meter race, and playing football. It is also not advisable to perform push-ups, dumbbells and other strength exercises that increase abdominal pressure to avoid excessive menstrual bleeding or Uterus Location changes.

　　4. Avoid participating in various water sports: do not participate in diving, swimming, water polo and other sports; it is also not advisable to take cold showers and wash your feet with cold water to avoid infection and Menstrual disorders。

　　5. Avoid highly competitive competitions: Participating in these sports during the menstrual period can easily lead to endocrine dysfunction and menstrual disorders due to high mental stress.

　　4. Exercise and adjust diet during menstrual period

　　Menstrual resistance decreases and mood swings easily. Proper and scientific dietary arrangements can make menstrual periods smoother and more comfortable. Reasonable nutritional supplements can bring better results to menstrual exercise.

　　The week before menstruation, the diet should be light, easy to digest, and nutritious, with more green leafy vegetables and fruits, and drink more water to keep the stool smooth and reduce pelvic congestion.

　　99 nutritionists warmly remind you to control your exercise during menstruation, not to be too tired, to supplement your diet with more high-quality protein, and not to eat too greasy food.