Can I Exercise During My Menstrual Cycle?

Women experience menstruation every month, and intense physical exercise is not recommended during this period. Therefore, many female friends are afraid to engage in strenuous activities during menstruation. However, did you know that moderate exercise during menstruation can actually help alleviate menstrual pain? So, can women exercise during menstruation? What types of exercise are suitable during menstruation? Let's find out together!

Exercise During Menstruation

Exercise helps us improve our physical fitness and overall health. However, the question arises: can we exercise during menstruation? This special period that arrives every month often puzzles women, as even basic exercises can disrupt menstrual cycles. The answer is, moderate exercise during menstruation not only causes no discomforts such as irregular menstruation, abdominal pain, cramping, or backache, but also benefits physical and mental health. The commonly heard advice to avoid exercise during menstruation refers specifically to avoiding intense exercises, as they can inhibit the function of the hypothalamus and pituitary gland, leading to abnormal endocrine system function, further affecting normal menstrual cycles and patterns. Some may even experience changes in uterine position due to this. Moreover, excessive exercise during menstruation can cause uterine prolapse, especially when engaging in weightlifting or strength training. Nevertheless, women with moderate menstrual pain, normal blood flow, and no functional uterine bleeding can still participate in some sports activities. These can effectively improve physical function, promote blood circulation, particularly in the pelvic reproductive organs, and reduce congestion. Additionally, exercise can strengthen abdominal and pelvic floor muscles, facilitating menstrual discharge and alleviating menstrual discomfort.

Maintaining Exercise Habits During Menstruation

Women do not need to abandon their exercise routines during menstruation. Instead, they can simply reduce the intensity and duration of exercise. After menstruation, instead of immediately resuming full workout intensity, it is advisable to engage in gentle recovery exercises, gradually increasing the workout time to 10-30 minutes based on individual fitness levels.

Suitable Exercises During Menstruation

Choosing suitable exercises during menstruation can be tailored according to the stage of the menstrual cycle. It is recommended to start with gentler exercises at the beginning of menstruation and gradually progress to aerobic exercises towards the end of the cycle.