What kind of exercise is suitable during menstruation? Scientific guide combined with hot topics
Discussions about menstrual exercise have become a hot topic on social media recently. Many women face confusion about exercise choices during their menstrual period, but scientific research and professional advice provide clear guidance. This article will combine the hot content on the Internet in the past 10 days to provide scientific advice on menstrual exercise for female readers.
1. Statistics of hot topics across the entire network (last 10 days)
| Topic keywords | Number of discussions (10,000) | Main platform |
|---|---|---|
| menstrual exercise | 12.5 | Weibo, Xiaohongshu |
| dysmenorrhea relief | 8.2 | Douyin, Bilibili |
| yoga menstruation | 6.7 | Keep、Zhihu |
| Exercise taboos | 5.3 | WeChat public account |
| Hormones and exercise | 4.1 | Douban, Hupu |
2. Menstrual cycle and exercise intensity recommendations
According to the recommendations of gynecologists, exercise during menstruation should follow individual differences and physical conditions. The following are phased exercise recommendations:
| menstrual cycle phases | Recommended sports | Strength recommendation |
|---|---|---|
| Day 1-2 (heavy bleeding) | walking, stretching | low intensity |
| Days 3-5 (bleeding decreases) | Yoga, Pilates | low to medium intensity |
| Day 6-7 (end of menstruation) | swimming, jogging | Gradually return to regular intensity |
3. Top 5 menstrual exercises recommended by popular platforms
Based on the content of each platform, the following types of sports are the most recommended:
| exercise type | Reasons for recommendation | Things to note |
|---|---|---|
| Yin Yoga | Relax pelvic muscles | Avoid inverted poses |
| Go quickly | Promote blood circulation | Control the duration within 30 minutes |
| Tai Chi | Regulate endocrine | Keep warm |
| light strength training | Relieve lower back pain | Reduce abdominal exertion |
| Walk in the water | Reduce edema | use tampons |
4. Precautions for menstrual exercise
1.Avoid high-intensity exercise: Such as HIIT, long-distance running, etc. may aggravate dysmenorrhea
2.Pay attention to replenishing water: It is easy to become dehydrated during menstruation, so you need to drink an appropriate amount of water before and after exercise.
3.Pay attention to body signals: If dizziness or severe abdominal pain occurs, stop immediately
4.Hygiene product selection: It is recommended to use highly absorbent products or menstrual cups when exercising
5. Expert opinions and controversies
The recent controversy has focused on whether abdominal training can be performed during menstruation. The director of the Department of Obstetrics and Gynecology at Peking Union Medical College Hospital said: "Mild core training can improve dysmenorrhea, but strenuous movements such as sit-ups should be avoided." And fitness blogger @yoga小Rabbit advocated: "It is safer to completely suspend all abdominal training."
6. Development of personalized exercise programs
It is recommended that women record the correlation data between menstrual cycle and exercise response. You can refer to the following recording form:
| Date | menstrual status | exercise type | body reaction |
|---|---|---|---|
| Day1 | Heavy amount, mild abdominal pain | Take a 20 minute walk | pain relief |
| Day3 | Medium quantity | Yin yoga 30 minutes | mood improvement |
| Day5 | Small quantity | Jog for 15 minutes | No discomfort |
Through continuous recording, you can find the most suitable menstrual exercise program for you. Remember, menstruation is not a barrier to exercise, but a special period when you need to adjust your exercise regime. Only by listening to your body and choosing exercises that suit you can you gain health and comfort.
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