You are viewing the article How to Exercise During Menstruation at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 16,712 times.
While you may lose motivation to exercise during your periods, exercising can actually reduce symptoms like abdominal pain, cramps, and fatigue. Light exercise during the first days of your period can improve your mood, while intense exercise done in the last days of your period will help you feel stronger. Besides, you should choose the right hygiene products before exercise so that your period does not spill out and bring comfort. Remember, if your stomach is tight or painful, you can always take a day off.
Steps
Exercise comfortably
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Reduce the intensity of exercise in the early stages of menstruation. Menstruation in the first few days is usually very heavy. This is also when you feel the worst. Instead of doing bodybuilding or high-intensity exercise, you should exercise lighter than usual. [1] X Research Source
- For example, if you usually jog about 5km, try slowing down or halving your distance.
- If you don’t want to lift weights, you can try doing bare-arm exercises.
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Practice yoga on days when you feel tired. Gentle stretching yoga exercises will help you feel more comfortable and increase strength and flexibility for the body. Avoid twists and turns because these movements make you uncomfortable during your period. You can try: [2] X Research Sources
- Baby Pose: Kneel on the floor and slowly bend until your forehead touches the floor. Straighten your arms in front of you and relax for about 10 seconds.
- Cat Pose: Place your hands and knees on the floor, arch your back, and lower your head so that your chin is toward your chest. Hold the pose for a few seconds and breathe.
- Knee-to-chest position: lie on your back on the floor and bring your knees close to your chest, holding your calves with your hands. [3] X Research Sources
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Do light cardio. Cardio can help improve symptoms that occur during menstruation, but you should not overdo it. Instead of jogging or working out on a full-body machine, you should go for a slow, gentle run, bike ride or brisk walk for about 30 minutes. [4] X Research Sources
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Swim 30 minutes . Swimming is a gentle, low-impact exercise that can ease back pain and spasms. Remember to use tampons or menstrual cups instead of tampons when swimming. [5] X Research Sources
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Start training with weights on the last days of your period. When your period is coming to an end, you will either feel better or tolerate pain better. This is the right time to exercise. Do your usual weight training or strengthen your legs and arms. You can still continue to get the benefits of exercise up to a week after your period stops. [6] X Research Sources
- If you don’t usually work out with weights, start by using the machine at the gym. You should try working out with a thigh machine, a bucket back, or a shoulder machine.
- Lifting weights while lying on the floor is a suitable exercise for menstruation. Hold dumbbells in hand. Lie on your back on the floor, bend your knees and place your feet together. Start by bending your elbows on the floor and slowly straighten your arms. Do 2 or 3 sets of 8 to 10 repetitions.
- Avoid movements that place the weight on your abdomen or back to avoid discomfort during your period.
Choose the right protection
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Try using a menstrual cup. If used correctly, a menstrual cup is the best choice to use when exercising during your period. This is a reusable cup and has a shelf life of up to 12 hours. [7] X Research Sources
- Menstrual cups are perfect when you’re doing endurance training, cross country running or hiking. However, the menstrual cup can move when you do yoga.
- When using a menstrual cup, you won’t feel any discomfort, but many people find it difficult to get the right position.
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Change tampons before exercising. If you don’t have a menstrual cup, buy a box of tampons. However, not everyone feels comfortable using tampons during exercise. If you can’t exercise with tampons, try another method.
- The “sports” tampon is designed specifically for training. You can try this product if regular tampons do not provide comfort when you are active.
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Use extra tampons every day if your period often overflows. If your period is heavy, you’ll need extra protection. Therefore, you should use extra tampons every day in addition to your menstrual cup or tampon. Change your sanitary pad every day before exercising.
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Use tampons if you can’t use tampons or menstrual cups. However, tampons often create uncomfortable rubbing when you exercise. In addition, tampons also shrink while you exercise, leaving you without the protection you need. Even so, if tampons and menstrual cups don’t work for you, tampons are probably the only option.
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Choose oversized underwear or shorts. Underwear should be made of a breathable material such as cotton. Larger panties are usually more comfortable and more resistant to spills than smaller panties such as tights. [8] X Research Sources
- You can even buy menstrual panties, such as Thinx. Wear this type of underwear or use it instead of a tampon or menstrual cup. [9] X Research Source
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Wear loose, dark clothing. Clothes that are too tight can be uncomfortable, especially if you have constipation, cramping, or bloating. Instead, choose loose clothing. Also, choose dark pants in case your period spills out!
- For example, instead of wearing tight pants, you should wear loose pants when going to the gym.
- Wear a cotton t-shirt or sleeveless top when you can’t stand the heat of your period.
Relieve pain or discomfort
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Exercise when you feel tired. Feeling tired during your period can make you not want to go to the gym, but this is the best time to work out. The right exercise can really boost your energy during your period. [10] X Research Source
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Rest if you feel pain. If you experience cramping, bloating, or other unpleasant symptoms, pause your exercise. You should rest, drink plenty of water and exercise again the next day. [11] X Research Source
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Take a pain reliever before exercising. Even if you don’t have contractions, you can prevent discomfort by taking a nonsteroidal anti-inflammatory drug (NSAID), such as ibuprofen, about an hour before your workout. Here’s how to stop the pain before it shows up. [12] X Research Source
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Place a hot pack on your stomach or back before you exercise. Heat can contribute to pain relief. Disposable hot packs that are glued to your skin will give you a pleasant feeling of warmth during exercise. You can buy this product at a pharmacy or supermarket. [13] X Research Source
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Avoid foods high in fat, sugar or salt. These are foods that can make you bloated and make spasms or back pain worse. Avoiding this food group also helps you achieve your fitness goals sooner. During your period you should avoid: [14] X Research Source
- Pastries such as donuts and muffins.
- Processed snacks like chips and crackers.
- Fried foods like french fries.
- Soda.
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Drink water before, during and after exercise. During your period, your body needs more water than usual. Drinking plenty of water is a way to reduce headaches and bloating that you may experience. Drink about 240ml of water 15 minutes before your workout and continue drinking during your workout. [15] X Research Source
Advice
- If you feel fit, you can do the same exercises you would normally do at other times of the month.
X
This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 16,712 times.
While you may lose motivation to exercise during your periods, exercising can actually reduce symptoms like abdominal pain, cramps, and fatigue. Light exercise in the first days of your period can improve your mood, while intense exercise done in the last days of your period will help you feel stronger. Besides, you should choose the right hygiene products before exercising so that your period does not spill out and bring comfort. Remember, if your stomach is tight or painful, you can always take a day off.
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