Are you looking for some tips on how to exercise during perform period? When your red days come, they can be a mess, especially if you experience painful menstrual cramps during your cycle. Oftentimes, you just want to lay down on your bed and do nothing. At this point, your physical activity is also low. Other women, or maybe you, may also experience mild to severe abdominal cramps, headaches, bloating, fatigue, irritability, and mood swings—all normal.
Per studies, numerous hormonal and physical changes in a woman’s body prompt these symptoms. Exercising is the way to balance them and boost the production of endorphins or feel-good hormones. While this may seem like a counterintuitive thing to do, this can help relieve menstrual symptoms. However, there are still limitations to take note of.
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Why exercising during period helps.
Exercising does not always mean intensifying your menstrual pain. A well-routined workout can surely allay period pain. Below are some benefits.
- Allows you to experience a release of endorphin that results in a mood boost
- Reduces stress due to cycle
- It helps decrease premenstrual syndrome (PMS) symptoms and fight period pains.
- Enables you to gain more power and strength
- Reduces fatigue
To keep your exercise more relaxing and easy, you can schedule it when you feel more comfortable and able. You can also wear clothes like workout outfits, loose ones to reduce abdominal pressure, and comfortable period underwear.
Exercise ideas to consider
1. Walking
Known as one of the basic and best exercises to try, walking is a gentle, low-intensity aerobic and feel-good exercise that can help uplift your mood and help your lungs work better later in your cycle. This is also especially helpful when you feel abdominal discomfort and sluggishness.
What’s good is you can take all the time you need and adjust your pacing to match your comfort level. Start lacing up your favorite shoes and hit the road for a brisk walk or stroll. This way, you can also boost endorphin secretion.
2. Stretching
If you want to relax your muscles, ease your cramps and period pain, and do moderate, low-impact movements, stretching is the way to go! While period can press you down, stretching will help your body feel more flexible, decreasing soreness and stiffness of your back and legs. You may try exercises like standing triceps, hamstring, and torso.
3. Light weightlifting
If you cannot go to the gym or try walking, you may opt for light weightlifting at home. Try power-based moves and lifting light weights. Doing this helps increase your strength and muscle flexibility during your period.
4. Yoga
Practicing yoga has long-term advantages in easing anxiety, period pain, and headaches. Such exercise works holistically by improving blood and air circulation and rejuvenating your organs. Yoga exercises may also prevent reproductive system diseases.
Some ideal low-intensity and highly restorative exercises you can try are Malasana, Apan Vayu Mudra, Dhanurasana, and Bhujangasana.
5. Pilates
Pilates is an exercise system that uses special apparatus designed to improve flexibility, strength, and posture. Targeting specific muscle groups helps relax your body and keep you calm. Pilates builds up core strength that can decrease the severity of cramps.
What’s great about it is that you and your coach can customize your workout depending on your need.
6. Dancing
No doubt, dancing can surely uplift your mood as you groove to the rhythm. Aside from this, dancing can help you reduce stress and fatigue, fight period-induced body stiffness, and burn extra calories, too. You may consider watching video tutorials to learn some moves or enroll in a Zumba class if you feel like doing it!
7. Swimming
Let’s admit it—dipping your body in water while you’re on your period may be uncomfortable, but trust us, swimming is one of the most relaxing and gentle exercises you can try that’ll help you ease out both your physical and mental menstrual symptoms.
You don’t have to worry about your menstrual flow because of water’s counterpressure. Many doctors say bleeding may be less likely to occur, especially in cold water, because of blood vessels’ cold clamping.
Exercises to avoid during your period
Remember that exercising during your period should not cause additional discomfort and stress that can interfere with your normal menstrual cycle. There are also activities to avoid while you’re on your period.
These are the following:
- Strenuous, prolonged exercises force you to do abrupt and tiresome movements. Examples include lifting heavy weights, jumping rope, and intense cycling.
- Inversion yoga poses
- Heavy household work includes cleaning bathrooms, windows, and walls, moving heavy furniture, and mowing the lawn.
Final Thoughts on the How to Exercise During a Period
Regular exercise is advantageous not just physically but also psychologically. Some scientific evidence shows that it can help alleviate menstrual discomfort and pain.
Start tailoring what exercise routines will work for you, but ensure you reduce their intensity, especially if you feel fatigued or uncomfortable.
To keep yourself more relaxed while on your period, pair exercising with healthier, more natural, and nourishing routines like eating healthier meals, having a natural skincare routine, and getting enough sleep.
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