While on your period, exercising may seem like the last thing you want to do. But did you know some of the symptoms associated with periods can actually be relieved through exercise? Exercise during periods reduced menstrual cycle symptoms for several women.
In addition to improving your body's physical condition, exercise can also enhance blood flow in your pelvic area, which helps alleviate period pain. Furthermore, it releases endorphins, which can improve the quality of your sleep as well as your mood.
Exercising relieves fatigue, headaches, and malaise, in addition to helping beat cramps in the lower abdomen. Taking part in aerobic exercise helps regulate blood flow and prevent clots. Workout during periods can also help eliminate excess water retention and bloating during the premenstrual phase. In addition to encouraging the steady release of feel-good hormones, also referred to as endorphins, exercise can also heighten self-esteem.
Can We Do Exercise During Periods?
The benefits of exercise are apparent. Movement is super beneficial during your period, even if you don't feel like it. You will feel more at ease if you exercise.
You usually get more uncomfortable during the first few days of your period because bleeding is heavier. Therefore, try gentle movements and exercises during this time and vary your workout throughout the week.
Exercises during periods can elevate your mood. Boosting your endorphin levels will make you more energetic, easing the general feeling of fatigue associated with periods. Before ovulation (in the first 2 weeks of your cycle), estrogen levels are at their highest, so you gain more muscle mass. Increasing your endorphin levels is also a great way to alleviate painful cramps, aches, and soreness. In a nutshell, YES, you can do exercise during periods.
Best Exercises to Try During Period
Many women exercise while on their periods and go about their daily routine with no problems. Others may experience pain, dizziness, nausea, and other symptoms of discomfort. However, you should not be restricted from exercise or other activities during your period.
1. Aerobics
Try more straightforward aerobic exercises, like running on a treadmill, if you have trouble performing at your usual intensity. Take it easy and consider a shorter workout if you're jogging, cycling, swimming, etc. In case you play any sports, you should continue playing during periods.
2. Yoga
Stress and tension can be relieved by breathing and relaxation exercises. It is possible to soothe painful muscles with yoga postures explicitly created for the abdomen. It can be beneficial to your mental and physical well-being during your period. Practising yoga regularly can help to relieve anxiety, anger, and depression and ease menstrual mood swings.
3. Lifting Weight
Try lifting weights during your menstrual cycle if you have trouble moving much. While you are at rest, you can burn calories. Make sure you work out all your muscles. Lift lighter weights and do fewer sets.
4. Pilates
During periods, Pilates can help target specific muscle groups. Exercise for period cramps, such as Pilates, can help alleviate pain if you have lower back cramps.
5. Cardio
Exercises such as walking, running, and using an elliptical trainer will raise your endorphin levels and help you feel better during your period. Exercise to reduce period pain releases endorphins in the body, which ease the cramps. But, if you're just starting out, avoid creating a new exercise program on the day you have the worst cramps.
6. Dance
Getting moving to music can significantly affect how you feel in the long run. Dancing in your own home is a great way to liven up a dull day. Consistent, free-flowing movements increase the flexibility of your joints and can help you fight off menstrual stiffness.
7. Walking
The benefits of walking are numerous. Cardiovascular disorders and general health can be improved simply by walking for 30 minutes a day, and a group of participants who practised aerobic exercise found that their PMS symptoms improved. It is possible to feel tired and unmotivated during menstruation due to low estrogen and progesterone levels and experience inflammation. When your period symptoms are at their worst, you might find that a low-key activity like walking is best.
8. Strength training
Strength training is an excellent exercise to do during your period. The intense cardio at the beginning of your cycle could be too much; therefore, strengthening your core muscles is a significant benefit of press-ups, lunges, etc. You should pick a lighter weight for your activity if you're used to doing intense strength training.
Benefits of Exercising in Period
Exercise in periods has many benefits. Exercising during your period is not detrimental to your health. The top expected benefits of exercising during your period are as follows:
1. Reduces Cramps
You might notice a free flow of blood after a workout, especially if you have concerns like spotting. Exercise during periods can reduce pain and cramps since it improves blood flow. Exercise speeds up the process of shedding the endometrial lining. This is why exercising during periods can relieve pain so effectively. Exercise helps burn prostaglandin, the chemical released in your body during your period that causes cramps and relieves pain.
2. Helps with PMS
Menstrual symptoms can be a bothersome nuisance every month before the period comes. They can affect the quality of your daily routine and everyday life by resulting in physical discomfort, sleep disorders, mood swings, and emotional disturbances. It is beneficial to practice aerobic exercises such as swimming, walking, jogging, cycling, etc., to reduce these problems.
3. Regularises the Cycle
Exercising during your periods helps you become more aware of your periods and keep your period calendar on track. Aerobic exercises are the best way to achieve this if you have an irregular cycle.
4. Energizes
Periods are a time when you may feel tired and wish to stay in bed all day, but exercising will keep you energized all day long. As a result of exercise, all of your muscles become rich in oxygen and nutrients, making them more capable of releasing energy.
5. Mood booster
The levels of the stress hormone cortisol become higher during periods due to exertion, which makes it more difficult for you to maintain a positive mood. Exercising during periods can reduce cortisol levels and improve your mood.
Tips for Exercising on Your Period
Menstrual pain affects 90 per cent of women, so selecting the right pain relief exercises can help you feel more energetic.
- Due to hormone fluctuations, even if you follow a routine three weeks out of four, your capabilities may differ during your cycle.
- Since yoga and Pilates are gentle on your system, you might find it easier to do them during your period instead of high-intensity exercises.
- Drinking more water during your period is generally recommended to flush away toxins and keep your digestive system as healthy as possible. To stay healthy and hydrated during your workout, drink at least 2 litres of water each day.
- Exercises such as stretches facing down can help alleviate cramping.
Types of Exercise to Avoid
When women are on their period, they may need to make a few changes to their regular exercise routine. However, you should avoid some exercises during this time.
- Intense cardiovascular workout: You feel tired and less energetic during the period because progesterone and estrogen levels are at their lowest. You should avoid severe cardiovascular or endurance training during these few days if you feel exhausted. You should also avoid skill and precision training while you are feeling tired.
- Avoid moves that make your symptoms worse: If you have pelvic pain, avoid doing exercises or movements that make your condition worse. For example, if you are experiencing discomfort from squats, avoid them.
- Inverted yoga poses: Most yoga poses are fine to do during your period, but you should avoid some (such as shoulder stands, headstands, and ploughs).
Summing Up on Exercise in Periods
It is recommended that women exercise during periods because estrogen, progesterone, and other female hormones are lowest during this period. Taking up exercise on the first day of your period and continuing for two weeks afterwards has shown to relieve discomfort and build strength. You can work out indoors or outdoors during your period.
Faqs
Can We Do Skipping During Periods?
Yes, skipping is a good form of exercise during the periods. However, it is important to take care of yourself first. If you experience excessive pain while skipping, it is best to stop.
Can We Do Squats During Periods?
No, squats during periods are not a good idea. You may have heavy bleeding when you are on your period after intense exercise. So, it will be best to avoid squats during periods.
Can Exercise Make Your Period Heavier?
Regular exercise can reduce the pain and frequency of your periods. Hormonal changes may occur as a result of a normal fitness routine. Whereas in some cases, an intense workout can upset the balance of hormones that drive your cycle. Therefore, periods can affect your blood flow.
References
- Joshua R Smith, Kelly R Brown, January 2015; Does menstrual cycle phase affect lung diffusion capacity during exercise? - https://pubmed.ncbi.nlm.nih.gov/25447680/
- C Jeya K Henry, Helen J Lightowler, June 2003; Intra-individual variation in resting metabolic rate during the menstrual cycle - https://pubmed.ncbi.nlm.nih.gov/12828798/
