Contents:
- Medical Video: 10 min Workout on Period! Best Exercises During That Time of the Month to Help with PMS
- What are the benefits of menstrual exercise?
- The types of exercise that should not be done first during menstruation?
- 1. Severe exercise
- 2. Swim
- 3. Yoga
Medical Video: 10 min Workout on Period! Best Exercises During That Time of the Month to Help with PMS
Although it comes only once a month, menstruation is not the most awaited by most women. Because the stomach cramps and back pain that comes along can make it difficult to move. Not to mention the mood swings that can mess up your day. No wonder most women prefer to shut themselves up in a room until the PMS has passed. But did you know that menstrual exercise can help you relieve symptoms? Certain not all sports will be good during menstruation. Then, what are the sports during menstruation that need to be avoided?
What are the benefits of menstrual exercise?
The more active you exercise during menstruation and the more routine you undergo the exercise, the symptoms of PMS will no longer be torturous. As said Stacy Sims, a physiologist from the USA Cycling Women 's Track Endurance Program, dinspiration from Health. He said that regular exercise during menstruation can control heavy menstrual bleeding, reduce back pain, and stomach cramps due to PMS.
Because, the body will continue to produce endorphins when exercising. Endorphins are chemical compounds released by the brain to help ease the pain experienced by women during menstruation. The strength of endorphins to relieve pain is reported to be almost equivalent to the effect of morphine. In addition, the resulting endorphins will help because it makes you feel more positive and relaxed, so you feel better and not so stressed.
This is evidenced by a study from Iran's Khorasgan Azad University published in Iranian Journal of Nursing and Midwifery Research. The research team looked at 40 female student respondents who had PMS. The first group was asked for 60 minutes of aerobic exercise for 3 times a week in 8 weeks, while the rest were not asked to do anything to relieve their PMS. Apparently, those who regularly exercise during menstruation report that they no longer experience abdominal cramps and severe headaches during menstruation.
Basically all physical activity is good for you to do during menstruation. But the study above shows that aerobic exercise is like jogging, bicycle, running, and walking are the best sports choices during menstruation. So, what exercise should not be done during menstruation?
The types of exercise that should not be done first during menstruation?
1. Severe exercise
During menstruation, you are not advised to exercise which requires too much pressure and muscle work. For example, jumping rope, Muay Thai, basketball, soccer, or lifting weights. This high intensity exercise can increase the risk of injuryin bones, muscles and joints.
Reporting from the Chicago Tribune, Ellen Casey, a professor of sports medicine and rehabilitation at the University of Pennysylvania explained that the release of hormones during menstruation will make the ligaments of muscles and joints become more loose and softened. Soft muscles and being forced to work hard will be more susceptible to injury, especially injury to tearsACL.
Sports statistics show that female athletes are most susceptible to ACL injuries to the knee during menstruation. If you want to do it anyway, avoid movements that are too excessive to avoid injury.
2. Swim
Actually, it's fine to swim during menstruation. But maybe avoid swimming in the days of mens blood flowing. And you should not swim first if you often experience stomach cramps during menstruation. Because the recurrence of cramps in the water will be dangerous for you. Cramps that are very painful and unbearable to cause shortness of breath can increase your risk of drowning.
If the two things above are not your problem, you may swim during menstruation. It's just better to use tampons during swimming than usual paper pads. Tampons are used by inserting them into the vagina and functioning to absorb blood before exiting.
3. Yoga
Basically, almost all yoga movements are safe during menstruation. However, there are several types of movement postures that you need to avoid when you have lots of blood coming out.Some yoga movements that require a "head on foot, feet on the head" posture such as a shoulder stand, a candle stand (headstand), or a plow pose can suppress and trigger a blockage of blood vessels in the uterus so as to increase the volume of blood coming out.
