What are the suitable weight loss exercises for menstruation

The suitable weight loss exercises during menstruation mainly include low-intensity aerobic exercises such as walking, yoga, swimming, jogging, Pilates, etc.

1. Walking

Walking is a low-intensity exercise suitable for menstruation, which helps promote blood circulation, relieve bloating and dysmenorrhea. You can choose a flat road surface and continue walking for 30-40 minutes every day to avoid vigorous walking. Pay attention to wearing comfortable sports shoes during exercise and maintain even breathing. Add warm water promptly after a walk to avoid catching a cold.

2. Yoga

During menstruation, you can choose soothing Hatha yoga or Yin yoga poses, such as baby poses, cat and cow poses, to avoid handstands or abdominal compression movements. Combining abdominal breathing during practice can help relax pelvic floor muscles and reduce back pain. It is recommended to practice under professional guidance, with each practice lasting no more than 45 minutes.

3. Swimming

On days with less menstrual blood, you can choose to swim in a constant temperature swimming pool with a water temperature of 28-30 degrees Celsius. Low intensity swimming such as breaststroke or backstroke can relieve muscle tension, and buoyancy in the water can also reduce joint pressure. It is necessary to use menstrual protective equipment such as sanitary tampons, replace them promptly after swimming, and pay attention to keeping warm.

4. Slow jogging

After the third day of menstruation, you can try jogging for 8-9 minutes per kilometer for 20-30 minutes. Warm up before exercising and choose running shoes with good shock absorption. If dizziness or abdominal pain worsens, it should be stopped immediately. Stretching can relieve leg muscle tension after running.

5. Improved Pilates Core Training

helps improve posture related back pain during menstruation, with a focus on activating pelvic floor muscles. To avoid significant abdominal pressure, using elastic bands can help reduce strength. Repeat each movement 8-10 times, paying attention to core stability and breathing coordination during practice.

During menstruation, exercise intensity should be adjusted according to individual tolerance, avoiding vigorous activities such as jumping and weight-bearing. Add high-speed rail foods such as lean meat and spinach before and after exercise, wear breathable cotton sportswear, and keep the perineum clean. If there is obvious fatigue, headache, or abnormal increase in menstrual blood volume, exercise should be stopped immediately and rest should be taken. Three days after the end of menstruation, the regular training intensity can be gradually restored.