Modern medicine does not give a woman specific recommendations about the lifestyle during menstruation. Many experts positively evaluate physical exercises during menstruation, but there is also an opposite point of view.
Doctors explain the resolution of active physical activity for this category of patients by the fact that some exercises alleviate the condition of the lady, reduce the severity of the pain syndrome and reduce her emotional irritability. At the same time, it is recommended to adhere to certain rules that will not allow a woman to harm her body.
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The basis of safe classes is proper preparation for them
Sports doctors claim that regular sports contribute to the normalization of the work of most organs and systems, and it is difficult to disagree with this. Physical exercise increases blood flow in the vessels, which increases the saturation of body tissues with oxygen and useful substances, and also contributes to an accelerated metabolism at the cellular level.
Active loads on the body reduce the impact of the release of female sex hormones during menstruation. Do not forget that physical education contributes to the production of endorphins or “hormones of happiness”, which will help a woman in a good mood to survive the period of menstruation.
There are a few simple rules that any lady should follow during this period when playing sports:
| rule | Recommendations |
| Any physical exercise cannot be done through force | If the general health does not allow a woman to actively engage in sports, then it is better to postpone physical activity for the period after menstruation. |
| Need to start small | The first exercises should tell the patient whether her weakened body is able to endure a complex set of habitual exercises. In order not to harm themselves, many women are advised at this time to limit themselves to light jogging or relaxing exercises from. |
| Ladies should not forget about a suitable sports uniform | It is advisable to perform physical exercises during menstruation in a dark-colored tracksuit and loose fit. Any tight shorts or T-shirts will squeeze the chest and stomach during physical education, which will only increase the pain in the ladies. |
| During this period, when playing sports, women will definitely need personal hygiene products. | It is best to consult a doctor about their choice, since the pharmacy chain offers a large number and, however, not all of them are suitable for fitness or the gym. Today, there are alternative options - or. Perhaps they will be the best option for training. |
If you follow these simple tips, any lady will be able to maintain her usual physical activity during menstrual bleeding without any damage to her health. Sports should bring joy, and not cause unnecessary problems for girls.
If a woman decides not to stop active physical activities for this period, she will still have to adhere to certain restrictions. Experts advise starting any set of exercises with a light warm-up or stretching.
Menstruation can also lead to a decrease in the supply of oxygen to the tissues. This usually causes mild muscle spasm and muscle pain. Preparing for loads will help ladies avoid most of the discomfort.
- With relaxation exercises. The woman should sit down and join her legs. After 5 - 10 seconds of calm breathing, it is recommended to lie on your back, keeping the lower limbs in the same position. After taking 3-4 breaths and exhalations, you can stand on your elbows and knees, bowing your head low. This pose will help relieve tension in the abdominals and reduce pain in the uterus.
- It is recommended that after 10 minutes of warm-up, move on to walking or running on a special treadmill. This unit allows you to choose the appropriate load for the patient. You can continue brisk walking or jogging for up to 30 minutes, while you should control your condition. Pain in the abdomen may indicate that the lady has exceeded the threshold of permissible load. This exercise will help increase blood flow through the vessels and reduce oxygen starvation of tissues.
- The pool and menstruation seem to be completely incompatible things, but with the current level of hygiene, swimming is one of the best physical activities during menstruation. If it's time to choose which exercises to do during menstruation, many experts will advise her to go to the pool. Swimming perfectly relaxes the muscles of the body, including the abdominals, which helps to reduce pain stimuli.
- Quite controversial are exercises with weight lifting during menstruation. Many trainers recommend that their wards not reduce loads during this period, they only advise limiting the stomach and small pelvis from excessive exposure. Hormones during this period dramatically increase the muscle strength of a woman, and therefore the usual weights will seem lighter to her. Do not drastically change the load on the body.
- And, of course, you need to maximize your daily fluid intake. This applies not only to the gym or fitness club. During menstruation, dehydration occurs, which leads to thickening of the blood. Physical activity further causes congestion in the vessels, which can cause various neurological problems in a woman. Water and juices will help ladies reduce pain, reduce fatigue and improve mood.
These simple recommendations will help young ladies not to stop active sports even during menstruation. If a woman uses physical exercises during menstruation to lose weight, she will not have to interrupt the prescribed complex. The strength of physical activity in their constancy and uniformity.
Watch the video about exercise during menstruation:
Yoga during menstruation: pros and cons
Many doctors agree that to reduce pain during menstruation, it is best to use ancient Indian gymnastics. Yoga allows patients to reduce abdominal pain, reduce irritability, restore healthy sleep and appetite during this period.
Experts advise ladies not to postpone the start of such classes for the period of menstruation, but to prepare for this moment all month, allocating 30 minutes for exercises every day. Although a special set of exercises is described that will help patients directly during menstruation.
Yoga trainers have no doubts, is it possible to do exercises during menstruation? First of all, they will advise her breathing exercises. These actions will help her reduce abdominal pain and prepare the body for further activities.
The patient should lie on her back, the abdominal muscles at this moment should hold a load of up to 3 kilograms in weight. Breathing should be calm and measured: 3 seconds inhale, 5 seconds break, 3 seconds exhale.
After 10 minutes of such exercises, the patient is recommended to assume the well-known lotus position. This position of the body allows you to remove excessive stress from the pelvic organs and uterus. It is very important for a woman to completely relax in this position, which can be facilitated by special music. There are enough discs with melodies for meditation on sale.
To continue physical activities during menstruation, yoga provides ladies with a fairly large selection of specific exercises to their liking. These actions include “Cobra Pose”, “Child Pose”, “Fetal Pose”, etc.
Doctors recommend that women, when using yoga for relief, pay attention to the positions with their legs raised up. Such postures contribute to the outflow of blood from the organs of the abdominal cavity and small pelvis, which greatly facilitates the patient's condition. But it should be borne in mind that the patient can be in a position with legs raised up for no more than 20 minutes.
At the end of gymnastic exercises, some experts advise ladies to use a warm heating pad for the stomach. Of course, heat reduces pain, but at the same time contributes to increased bleeding. In this case, the most reasonable solution would be the absence of any unnecessary physical impact on the pelvic organs.
What exercises are prohibited during menstruation
Quite often, young girls turn to antenatal clinic doctors to find out what exercises can be done during menstruation without harm to health. Most experts will answer that aerobics, shaping, Pilates and certain types of martial arts are completely allowed for women during this period.
It is absolutely safe for patients to do stretching, yoga and body flex during this period of time. Such exercises do not have a special effect on the tone of the uterus and do not increase monthly bleeding.
But there are physical activities that are contraindicated for ladies during menstrual bleeding. These include:
- Any exercise that works the abdominal muscles. These can be body twists, twists, and the like.
- Completely should be excluded from the exercises during this period of pulling up, lifting weights from the floor and sharp jumps. At the same time, lifting dumbbells while sitting, without load on the stomach, is completely allowed.
- Aerobics is possible during menstruation only in a gentle mode. High motor loads, jumping are not recommended, the use of a hoop is absolutely contraindicated.
Of course, a woman should stop any physical exercises if physical education causes a deterioration in her condition. This may be increased bleeding, very severe abdominal pain, just general weakness, dizziness and other pathological symptoms from the central nervous system.
It should be remembered that active sports can cause. Many well-known athletes complained about the disorder of this function, up to the complete cessation of menstruation. Similar phenomena are associated with hormonal disorders with increased physical exertion.
Any lady involved in physical education should regularly visit a gynecologist. Only a doctor can give correct advice about the possibility of exercise during menstruation.
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