1. High-intensity aerobic exercise

Activities such as sprinting, long jump, rope skipping and trampoline workouts involve high physical exertion and frequent jumping motions and should be avoided. Accelerated blood circulation caused by these exercises may lead to excessively heavy menstrual flow.

2. Movements that raise abdominal pressure

This category includes sit-ups, hula hooping, planks and push-ups. These exercises rely heavily on abdominal muscle contraction, which boosts intra-abdominal pressure, compresses the uterus, obstructs the discharge of menstrual blood and may trigger or worsen menstrual cramps.

3. Postures where the pelvis is positioned higher than the heart

Examples are handstands and glute bridges. Such positions alter blood pressure and may displace endometrial tissue to other parts of the body via blood flow, raising the risk of endometriosis.

4. Straddle sports

Cycling and spinning fall into this group. The uterus and vulva are congested during menstruation; straddling movements compress these sensitive areas and cause local damage. Excessive pelvic congestion from these exercises may also induce pelvic inflammatory conditions.

5. Swimming

The cervical os dilates during menstruation and immunity is lowered. Swimming allows bacteria to enter the uterus through the vagina, causing infectious inflammation such as vaginitis and cervicitis.

General Guidelines

Light, gentle workouts are acceptable during menstruation, including yoga, brisk walking and stretching.

A suitable intensity is indicated if you feel no fatigue or abdominal discomfort after exercise and rest well afterward.

If menstrual bleeding increases, accompanied by abdominal soreness or persistent tiredness, you have overexerted and need to reduce exercise intensity next time.