The benefits of menstrual exercise 1, improve pelvic blood circulation and reduce congestion.
Exercise can make abdominal muscles and pelvic floor muscles have certain alternating contraction and relaxation activities, which will be beneficial to the discharge of menstrual blood, reduce uterine contraction during menstrual period and reduce the duration of abdominal distension and abdominal pain.
2. relieve dysmenorrhea and symptoms
Moderate intensity exercise during menstruation can improve pain tolerance and obviously relieve primary dysmenorrhea and menstrual syndrome.
3. Relieve emotions and relieve discomfort symptoms.
During menstruation, it is often easy to feel nervous, and the body will continue to be in a state of stress, resulting in a series of endocrine reactions, which will eventually affect the endometrium and lead to irregular menstruation. In other words, bad mood, anxiety, etc. , aggravated menstruation's discomfort.
Exercise can regulate the excitement and inhibition process of the brain, make people feel happy, and relieve symptoms such as menstrual anxiety, drowsiness and irritability.
4. Regulating appetite stability
Many girls say that when it comes to official holidays, they can't control the flood in their bodies and are full, especially all kinds of sweet things! It seems that this is an incurable disease, and it is natural.
We admit that appetite is really influenced by hormone regulation. But overeating may be just a "small excuse" for being in a bad mood.
If you can exercise instead of staying indoors all the time, keeping your body in an "active state" instead of a "static state" will be more conducive to controlling your appetite.
Is it suitable for women to exercise during menstruation?
Actually, it depends mainly on your own situation. Generally speaking, most women still feel good during the physiological period, and moderate exercise will not cause more bleeding or irreparable physical harm. But if abdominal cramps really make you collapse, listen to your body's voice first and take a day off if necessary. Next, I will teach you relaxation exercises that you can safely do during six menstrual periods; You will find that moderate physical exercise can make you rosy, clear and charming from the inside out!
1, walk for 20 ~ 40 minutes.
Even experts who oppose strenuous physical exercise or fitness exercise during physiological period have to agree that walking or walking is the best exercise that can effectively help regulate menstrual discomfort and is not easy to get hurt. No matter before or during menstruation, as long as you can get out of bed and walk around, you might as well put on comfortable sandals, apply sunscreen and go for a walk in the park. Although a person can't consume too many calories when walking; But when there is a cool and comfortable autumn wind blowing in the evening, holding your hand or walking with your baby dog will not only make you feel quiet and happy, but also feel full of body and mind because of exercise!
2, jogging 15 ~ 30 minutes
If you want to go jogging, don't hesitate to run! Many sports science studies have confirmed that running can really activate the brain and produce endorphins, which are chemicals that can improve mood. So, if you are depressed because of your physiological period, put on headphones and let music accompany your jogging time! It is particularly important to note that in addition to your menstrual blood, water and electrolytes will also be lost due to jogging; Remind you, remember to replenish enough water before running, jogging and after running, so as not to accelerate the consumption of body energy, but become tired and weak after running.
3. Yoga 10 ~ 20 minutes
Generally speaking, the yoga movements suitable for women in physiological period vary from person to person; The maturity of skills and the softness of the body are also related to whether you are qualified for a specific yoga movement. In addition to not recommending you to do handstands, some yoga moves can really help you relieve pelvic muscles and relieve the back pain caused by menstruation. If you are not so familiar with yoga, start with a simple yoga wreath!
1. Keep your back straight, squat your feet on the yoga mat, open your knees, separate your feet to the sides, and try to keep your heels flat on the same level. Imagine yourself as a frog with open feet, with both hands naturally on the ground in front of your chest.
2. Then extend your fingertips backwards, palms up, and extend to your left and right feet respectively.
3. Inhale, lean forward slightly and keep balance. Hands through ankles, fingertips touching heels. Keep your feet balanced and open, keep your head slightly low, and exhale slowly.
4, aerobic dance 30~ 45 minutes.
The physiological period is coming. Is the crazy elf in your heart particularly restless and wants to be liberated but doesn't know how to solve it? Honey, we totally understand. Now, let's dance aerobic dance, which is the perfect exercise to release your madness! Because the rhythmic gymnastics teacher is usually very lively and the way of class is very relaxed and interesting, I believe you will soon be able to divert your attention and get rid of depression easily! Even better, aerobic dance with proper intensity can not only consume a lot of calories, but also eliminate edema for you; In addition, sweating can speed up metabolism and make the body achieve deeper detoxification. You almost forgot after rhythmic gymnastics? Good friends? Still waiting for you at home! Of course, you should remember to replenish water in time.
5. Dance, whatever you want.
Dancing with big moves doesn't sound like a feasible thing during the physiological period; But if your situation is not too bad, dancing can actually help you improve your heart and lung function and promote blood circulation, but it can make menstrual blood flow smoother. And have you ever found that dancing is actually the least like sports; Looking at yourself in the mirror, who has rhythm, who is energetic and who is neat, have you forgotten that you are still in the pain of your physiological period? Dancing can not only show charm, affirm yourself, but also feel death. After dancing, you can make your whole person look brand-new and reproduce your happy and carefree self! In addition, dancing at night can make you feel more relaxed and make the whole person look particularly attractive than during the day. Now, just choose your favorite dance music and dance together!
Reminder: Be sure to warm up thoroughly before dancing, and do proper exercise after dancing to prevent physical strain!
6. Lie down, but don't forget to breathe.
If you are a super lazy girl, take advantage of the rest time of watching TV at home and do some lying-down actions during the advertising time to completely relax your body and help your bones and muscles do a big stretch.
1, let the whole person lie face down on the ground (if the floor is too cold, remember to lay a blanket before lying down)
2. Wrap your arms and elbows around your lower chest.
3. Lift your body with the strength of your arms and toes, stay for a few seconds, and then put it down.
The seemingly fun squat exercise is a high-intensity whole-body exercise aimed at the physiological period. First of all, try to keep your body up until the end of an advertisement, and then gradually stretch it to a complete advertising time. You will be surprised to find that you have consumed more than 300 calories in this seemingly short advertising time! Do it a few times more, and your abdominal spasm will also be improved.
Besides these six sports suitable for physiological period, such as shooting in situ, playing Tai Ji Chuan, slow swimming and slow skating are also very good choices. As long as the time is not too long, there is no danger of injury. Until the 3rd to 4th day of the physiological period, after the menstrual flow starts to decrease, you can extend or increase the amount of exercise as appropriate.
Before the end of the physiological period, you should avoid participating in sports that require skills and reaction ability, such as rock climbing, squash, badminton and dodgeball. Because these sports may make you more furious because of mistakes and losses; Too much mood swings are not good for you.
Listen to your body, because it has been talking to you. When you need a rest, don't insist; When you want to exercise, start with the exercise suggested above! Even during the physiological period, you can't be deprived of the right to love beauty!
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