Exercise & Sports
Safe exercise modifications during menstruation
Period Hiking Three-Layer Protection System
Three-Layer Protection System
- Base layer: Quick-dry antibacterial underwear (Knix brand recommended)
- Insulation layer: Graphene heating waist support (6-hour constant temperature)
- Outer layer: Hiking pants with hidden pockets (built-in sanitary product compartment)
Equipment List
- Breathable quick-dry underwear
- Loose comfortable hiking pants
- Non-slip hiking shoes
- Hiking poles to reduce abdominal pressure
Precautions During Hiking
- 1Choose low-medium intensity routes, avoid high altitude or extreme weather
- 2Rest 5 minutes every 30 minutes, replenish with warm drinks
- 3Monitor body signals closely, stop immediately if discomfort occurs
- 4Maintain appropriate distance with teammates, look out for each other
Pool Hygiene Risk Prevention
Water Temperature Check
Water temp >28℃ (low temp causes cramps)
Chlorine Concentration
0.5-1.0ppm (too high damages mucosa)
Hygiene Standards
Choose regulated pools, avoid crowded venues
Recommended Products
- Menstrual cup preferred over tampons (better waterproof)
- Waterproof tampons (with good waterproof performance)
- Cranberry concentrate capsules (prevent UTI)
Hygiene Protocol
- 1Thoroughly shower before swimming
- 2Swim during mid-late period when flow is lighter
- 3Rinse immediately after swimming and change to clean underwear
- 4Avoid soaking in public hot tubs
Period Yoga Pose Library
Cat-Cow Pose
Marjaryasana-BitilasanaBenefits: Dynamically activates pelvis, relieves back pressure
Key Points:
- 1Hands and knees on ground, maintain neutral spine
- 2Inhale: sink belly, lift head up (Cow)
- 3Exhale: arch spine, look toward belly (Cat)
Child's Pose
BalasanaBenefits: Relieves back pressure, relaxes body and mind
Key Points:
- 1Kneel, sit back on heels
- 2Lean forward, forehead to ground
- 3Arms at sides or extended forward
Reclined Bound Angle Pose
Supta Baddha KonasanaBenefits: Improves circulation, relieves pelvic congestion
Key Points:
- 1Lie down, soles of feet together
- 2Knees fall to sides
- 3Arms at sides, breathe deeply
Legs Up the Wall
Viparita KaraniBenefits: Promotes blood return, relieves leg fatigue
Key Points:
- 1Sit by wall, legs straight up wall
- 2Body at 90-degree angle to wall
- 3Arms relaxed, close eyes and rest
Poses to Avoid During Period
Exercise Safety Guidelines
Exercise Intensity Control
- • Avoid intense exercise, choose low-medium intensity activities
- • Adjust exercise plan according to body condition
- • Stop immediately if severe discomfort occurs
Hydration & Nutrition
- • Hydrate well before/after exercise, choose warm drinks
- • Carry energy foods like nuts, bananas
- • Avoid exercising on empty stomach, prevent hypoglycemia
Related Tools
Pain Tracker
Track pain changes before/after exercise, analyze impact of different activities on symptoms
Pain Tracker >Symptom Assessment
Assess exercise suitability and get personalized intensity recommendations
Symptom Assessment >Pain Impact Calculator
Assess period pain impact on exercise capacity, create scientific workout plans
Impact Calculator >Related Articles
Medical Guide to Dysmenorrhea
Understand dysmenorrhea causes and scientific basis of exercise therapy, safe exercise management
Dysmenorrhea Medical Guide >When to Seek Medical Care
Identify warning signs during exercise requiring medical care, emergency strategies
Medical Guide >Medication Guide for Period Pain
Safe medication guide before/after exercise, fast pain relief during workouts
Medication Guide >Scenario Solutions
Office Environment Health Management
Menstrual health management strategies after exercise and arriving at office
Office Relief Solutions >Commute Scenario Management
Menstrual health management and emergency handling during commute after exercise
Commute Scenarios >Disclaimer
The content of this report is for informational and educational purposes only and cannot replace professional medical diagnosis and treatment advice. Please consult a licensed physician before taking any health management measures, especially regarding medication use and assessment of severe pain.