Can a woman exercise while on her period?

Fitness Exercise during Menstruation for Women

(I) Objectives of Fitness Exercise during Menstruation

Women can engage in appropriate fitness exercise during their menstrual period because it can improve the body's functional status, promote blood circulation, enhance pelvic blood supply, and stimulate alternating contractions and relaxations of the abdominal and pelvic floor muscles. This has a certain massaging effect on the uterus, facilitating menstrual blood discharge. It can also regulate the mental state during menstruation and alleviate discomfort such as lower abdominal heaviness. Additionally, it can help alleviate symptoms of menstrual pain.

(II) Key Considerations for Fitness Exercise during Menstruation

Reduce exercise intensity appropriately: The exercise volume should be reduced, and the duration should not be excessively long, especially for young girls who have recently started their menstrual cycles. Since their menstrual cycles are still unstable, excessive exercise should be avoided. Instead, gradually develop the habit of exercising during the menstrual period. It is advisable to participate in familiar daily activities such as jogging or gymnastics. However, it is important to note that jogging should be done at a controlled pace, which is slightly faster than walking.

Avoid vigorous and high-impact exercises during menstruation: Activities such as high jumps, long jumps, sprints, and football should be avoided. Any exercise that increases abdominal pressure should be avoided, including fast running, jumping, and strength training, as they can cause uterine displacement and excessive menstrual bleeding. For women who enjoy practicing yoga, it is important to avoid twisting or compressing the abdomen and refrain from inverted poses to prevent retrograde menstrual flow and infection.

Avoid swimming during menstruation: Swimming should be avoided during menstruation to prevent the entry of pathogens into the reproductive organs, which can lead to inflammation.

Suspension of fitness exercise for women with menstrual irregularities (excessive or scanty menstrual flow, or irregular cycles) and those suffering from dysmenorrhea or reproductive organ inflammation.

Listen to your body: Even for exercises that are suitable during menstruation, it is essential to assess your own physical condition. If you feel discomfort, it is important to stop exercising.

(III) Selection of Fitness Exercises during Menstruation

Engaging in appropriate fitness exercise during menstruation can help alleviate discomfort associated with the menstrual period. Suitable exercise options include walking, radio exercises, table tennis, Tai Chi, Mulan Boxing, and yoga. Exercises that increase abdominal pressure, such as strength training and jumping exercises, should be avoided.