We all have that one time of the month where we just feel like we can’t do anything right. Our bodies feel heavy, our moods are swings, and we’re just generally feeling uncomfortable. For some of us, this also means dealing with the pain of cramps. Well, should you exercise on those days?
I would say why not? We don’t stop eating, going out, or getting out of bed during menses! Then isn’t gyming equally an integral part of your daily routine? It’s actually the myths formed around periods and exercising that have got you to doubt this integration. However, the physical and mental advantages of exercise do not end just because you get your period. Maintaining a regimen might really help alleviate some of the usual problems associated with menstruation.
I personally feel mild exercising has more than one benefit if the routine is not broken just because it’s THAT TIME OF THE MONTH! Those first few days of your menstrual cycle may be the most painful, especially if you bleed a lot at this time. That is why moderate motions and exercises should be at the top of your list of activities. Like a famous OB-GYN once said, “ The best exercise during your period is the one you feel like doing.” This section is about how exercising keeps the menses days less painful than most.
- Reduced Premenstrual syndrome symptoms
Did you know that exercising can actually help ease some of the symptoms of premenstrual syndrome (PMS)? That’s right, getting active can help reduce bloating, crankiness, and even the pain of cramps. If you feel weariness and mood fluctuations in the days leading up to and during your period, regular cardiovascular activity may help. - A natural endorphin high.
When you are working out during your period, your body is releasing natural endorphin. Endorphins are hormones that help to block pain signals from the brain. They are synthesized in your brain and serve as messengers throughout your body. Endorphins are created to aid with pain relief and stress reduction. - Physical Prowess.
And if that’s not enough to convince you to hit the gym, remember that exercise also comes with a host of other benefits, including increased physical prowess. Due to low levels of female hormones, a research says that, the first two days of your monthly cycle (day one being the first day of your period) may allow you to enjoy significant improvements in strength and power. - Brightened mood
So next time you’re feeling down about your period, put on your workout clothes and head to the gym. You may just find that you feel better than you thought you would. Dr. Lindsey Mathews, the physical conditioning instructor, CEO, and Founder of Birthfit, believes that exercising during menses will improve your mood and promote circulation. Exercise can also help with cramps, headaches, and back discomfort connected with your period. - Zeal to deal with uncomfortable periods
Commonly known as dysmenorrhea, painful periods are very inconvenient. The good news is that workouts like mild walking can help you minimize these symptoms. Women who exercise frequently generally have less menstruation discomfort. Make exercise a weekly habit to help avoid cramping.
It is quite safe to do practically anything when menstruation. The menstrual period is not a disease! In fact, activity, such as gym training, might be beneficial if you are experiencing pain and cramps. The sole caveat is if you have a high blood flow and have been identified as anemic, which is easily treatable. Many women, however, disregard safety precautions and continue to exercise (mainly cardio). Lift low weights for the first three days if you are strength training. Return to your regular training program after that. It may be a good idea to limit your activity intensity during your period as opposed to your regular intense and tiring drill. That said, here are some for exercise while on your cycle.
- Mild-Cardio: Maintain a lower intensity or decrease the amount of cardiovascular or aerobic activities you do. Consider gentle aerobics, walking, or short bursts of aerobic activity.
- Power-based workouts: Because enhanced strength is possible during this time, including low-volume strength training and power-based workouts is a great approach.
- Pilates: Pilates is a total-body workout that releases higher endorphins and improves blood flow to muscles. This will help boost your metabolism and alleviate any sluggishness you may have during your period.
- Yoga: Menstrual cramps can be eased with yoga. When you’re experiencing period fog, it might be beneficial to establish a tranquil spot in your mind. Slow and restorative yoga may be a nice method to keep your practice going and your body moving.
And while you acknowledge the exercises that will help you ease your pain during periods, beware of the exercises that are advised to be avoided by physicians. Although most yoga positions are safe to practice during your period, inverted poses (these include balancing on your head) should be avoided. Shoulder stands, isometric exercises, and the plough stance, in particular, is discouraged during this period. Also, during these few days, avoid strong aerobic or endurance exercise, as well as skills and accuracy training.
Carrying period products with you when you exercise is a smart idea in case your period starts sooner than planned. Hormonal variations may be to blame. Take a bath, replace your underpants, and replace the sanitary napkin or tampon. If your training clothes are sweaty or soiled, change into clean ones. Even if you are nearing the end of your period, greater activity, changing postures, or stretching during exercise may result in spotting. This is common and is generally treated with pantyliners or period preparations.
You must have heard some elderly lady say, “I would advise you to avoid going to the gym for at least the first two days of your period. Your immunity will undoubtedly deteriorate, making you feel feeble.” Now, they are not 100% wrong. Exercise will undoubtedly make you weary and may aggravate the ache in your stomach and thighs! But functional exercise during this phase is excellent since it impacts hormone levels. Endorphins generated during exercise function as natural pain relievers, but make sure not to push yourself if you have a heavy flow and severe cramps. The fact is that only you can tell if your body has reached its prime. If your abdomen tells you it’s ENOUGH, stops!
