The thought of exercising during your period may seem daunting. If you’re struggling with painful cramps, you might just want to lay down on your bed in your comfiest clothes with a hot water bag.
However, exercising during your periods can have many benefits that can ease your symptoms and improve your well-being in general.
What are the benefits of exercising during periods
- Heightened mood - Exercise causes your body to release feel-good endorphins which can improve your mood. They also act as natural painkillers.
- Less pain - Along with the help from endorphins, light exercises such as walking and stretching can help decrease painful symptoms.
- Decreased PMS symptoms - Regular exercise can also lower the effects of other PMS symptoms like fatigue and mood swings on the days leading up to your period.
- Increased strength - The dip in estrogen and progesterone during the first week of your cycle is associated with increases in strength and power levels.
- Overall wellness - If you exercise regularly throughout the month, there’s no need to stop your progress when your periods start. You can continue to reap the good benefits of exercising that you’ve been experiencing throughout. Remember to adjust the intensity of your workouts during your periods to avoid fatigue.
Best Exercises during Periods
The exercises that can benefit you the most when you’re menstruating depend on your overall fitness levels and the activities you’re accustomed to doing. A basic guideline would be to carry on with the types of exercise you enjoy the most and do regularly, at a slightly lower intensity.
We don’t recommend starting a new form of exercise during your periods.
Here are some forms of exercise you can consider to get the benefits of a good workout session while on your period.
Light Cardio
Aerobic or cardio exercises performed at a lower intensity are good for your heart health in general. These also help to relieve symptoms like bloating and cramps before and during your period. Walking, jogging and cycling are some of the most preferred forms of light cardio.
Yoga
Stretching the body in general helps to relieve tight or sore muscles. Certain yoga poses can help reduce period cramps, depressive symptoms, and bloating, and can help elevate one’s mood.
For example, backbend poses like camel pose/ustrasana and bow pose/dhanurasana help alleviate abdominal pain while stretching your spine.
For the lower body, butterfly pose/baddha konasana helps to open up the lower back, hips, and inner thighs. It also stimulates the reproductive system, especially the ovaries.
Garland pose/malasana helps stretch the inner thighs, ankles, and back and can help relieve pain and stimulate your flow.
Also read - Yoga for irregular periods
Resistance Training
If strength training by lifting weights or doing bodyweight exercises is something you enjoy doing regularly, then you don’t need to stop these types of workouts when on your period.
Strength training helps to build muscle and improve your body composition.
You may want to tone down the intensity and focus on the mind-muscle connection and technique if you notice a drop in your strength.
Recreational Exercise
Activities like swimming, going for a hike or riding your bicycle around the town also count as a light form of physical activity. If you enjoy dancing, you can groove to your favourite song. These give similar benefits to light aerobic exercises, combined with the fun of going outdoors and exploring your surroundings.
Exercises for irregular periods
If you’re having irregular periods, it’s recommended to seek the guidance of a gynaecologist or healthcare practitioner.
In terms of exercise, practicing yoga has been linked to treating different menstrual issues like pain, bloating, and fatigue. While certain poses are associated with treating irregular periods, we recommend practicing yoga with the help of a licensed practitioner to truly reap the benefits of the lifestyle as holding poses in isolation may not bring about clear results.
The regularity of your period also has to do with having a healthy body weight. Being both underweight and overweight have different consequences on how often you get your period.
Also read - Can we do kapalbhati in periods?
Exercises to avoid during Periods
There are certain forms of exercise you might want to avoid during your periods, depending on how you feel. In general, it’s recommended not to train at a high intensity as this can contribute to your fatigue and can increase the chances for irregular periods in the future. Avoid rigorous forms of exercise and listen to your body for signals that you’re doing too much.
Conclusion
Whether you play a sport, or hit the gym, its not necessary to leave your practice altogether. Just make sure to lower the intensity of your training so that your body can recover well.
Exercising has immense benefits on the body and there’s a form of exercise out there for everyone to enjoy.
Following a consistent exercise plan can do wonders for your health in general. So find a way to stay active that you enjoy and notice how your workouts lower your cramps, uplift your mood, and enhance your overall period experience.
Can I do stretching exercises during periods?
Yes! Stretching helps your tired and sore muscles relax, improving your range of motion and flexibility. When stretching during your periods, don’t exert yourself beyond a comfortable level. Do what feels good to you.
Can I do jumping exercises during periods?
If you’re used to doing jumping exercises, you can do them during periods as well. Make sure to stay at a light intensity in which you’re not out of breath. Avoid wearing pads while jumping a lot as they may shift and cause leakage. Use a tampon or a menstrual cup.
Can I do ab and pelvic exercises during periods?
Yes. You can do exercises to strengthen your abdominal and pelvic muscles when menstruating. You might have to find variations of some exercises according to your flow. Don’t exert your muscles too hard as your body needs to recover during this time.
Can I exercise on the first day of periods?
Yes. Make sure to wear or carry your choice of menstrual hygiene products if you feel your periods are about to start.
Does excessive exercise cause delay in periods?
Yes, intense exercise can cause a delay in your periods. This is especially common among athletes, or other women who often train at a high intensity.
Talk to your gynaecologist if your periods are irregular so they can help you get regular periods while working out at your preferred intensity.
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