Exercise/Outdoor Scenarios
Professional period exercise safety guidelines: suitable exercise types during menstruation, outdoor activity precautions, exercise intensity adjustment techniques. Get scientific period exercise recommendations to maintain your fitness routine while safely managing your menstrual cycle.
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
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 Solutions >Commute Scenario Management
Menstrual health management and emergency handling during commute after exercise
Commute Solutions >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 when using medications or making judgments about severe pain.