6 Exercise Tips When You’re on Your Period
When you’re suffering from menstrual symptoms like cramps, bloating, and fatigue, working out might be the last thing on your mind. However, squeezing in some activity during your period can do wonders for your physical and mental health. From relieving period pains to boosting your mood, staying active can make that time of the month far more bearable. However, there are a couple of things you should keep in mind when exercising during your period.
Continue reading to discover the benefits of working out on your period and how to make every activity more enjoyable and comfortable.
Benefits of Exercising During Your Period
Working out when you’re on your period may sound like a terrible idea, but there are several advantages to doing so. Here are a few reasons you should stay active throughout your monthly cycle:
1. Reduces menstrual pain
Having less painful period cramps is one of the biggest benefits of a regular fitness routine. Based on a 2019 study, 45 to 60 minutes of exercise thrice a week, regardless of intensity, may dramatically reduce period discomfort.
Exercise relieves cramps because it helps release beta-endorphins into the blood. Beta-endorphins are proteins with morphine-like properties, aiding in pain management.
2. Alleviates other menstrual symptoms
Exercise may provide much-needed relief if your monthly cycle involves symptoms like abdominal bloating, breast tenderness, and nausea.
Moderate exercises like walking and yoga stimulate blood circulation and lower your body’s inflammatory response. Physical activity also reduces levels of aldosterone, a hormone that causes your body to retain water.
3. Improves mood
When estrogen levels drop after ovulation, you might feel depressed, anxious, and irritable. Fortunately, exercise can help boost your mood by releasing neurotransmitters like endorphins and dopamine. These chemicals contribute to your well-being by reducing pain, stress, and anxiety.
6 Tips for Working Out During Your Period
A 2022 review of clinical trials found that aerobic exercises performed at moderate intensity can reduce anxiety, depression, fatigue, cravings, and mood swings.
Here are six tips to make period workouts a whole lot easier because that monthly visit should never keep you from your fitness goals:
1. Include stretching and low-intensity exercise in your routine.
Gentle stretching exercises such as Pilates, tai chi, and yoga are good for relieving period cramps, improving mood, and increasing energy.
According to a 2016 study, women who participated in regular yoga classes had fewer premenstrual symptoms, period discomfort, and abdominal swelling. Some yoga poses like Child’s Pose, Cat-Cow, and Reclining Twist can help relieve menstrual pain, bloating, and fatigue.
2. Go for light cardio like walking or slow-paced jogging.
Substitute intense running over extended periods for a relaxing stroll or a low-incline hike. Running during your period can put a lot of strain on your body. Walking at a slow to moderate pace, on the other hand, reduces stress while increasing levels of mood-boosting hormones like serotonin.
Opt for a walk outdoors as this offers greater mental and physical health benefits. Soaking up some sun while walking may help lift your mood, lose the weight you gained during ovulation, and improve your sleep. It can also build your stamina, lower your blood sugar, and reduce your risk of chronic illnesses.
3. Swap high-intensity workouts for restorative activities.
While there is no need to skip exercise during your period, you may want to adjust your routine based on how you feel. As a general rule, don’t push yourself too hard if your body is telling you it needs to rest.
High-intensity exercises like long-distance running, kickboxing, and CrossFit can help you grow stronger and develop more lean muscle. However, exerting too much during your period can negatively affect your cycle. Strenuous workouts may create more stress in your body, deplete your energy, and lead to hormonal imbalances.
If you want to stay on track with your fitness goals, schedule these activities during the first half of your cycle and forgo them during your monthly flow for restorative forms of exercise like mindfulness meditation, tai chi, and yoga.
4. Stay hydrated.
Drinking less water will not reduce water retention. In reality, women need to drink more water during their period to flush out toxins and compensate for blood loss.
Drink at least two liters of water each day, and more when exercising, to stay hydrated and healthy during your workout. Stick with water, and cut down on coffee, soda, and beer to minimize bloating.
5. Be prepared with the right period products.
If it’s that time of the month, pack your gym bag with your favorite period products, such as tampons, pads, a menstrual cup, or period underwear. Choose items that will make you feel most comfortable and protected throughout your workout.
If you have painful period symptoms like cramps and breast tenderness, taking a pain reliever may help you have a more enjoyable session.
6. Be kind to yourself: rest and unwind.
While exercising during your period offers many benefits, it’s perfectly fine to wind down and relax when you’re simply not in the mood for a workout.
Swapping your trip to the gym for a relaxing bath, a nap, or a good night’s sleep helps improve your metabolism, regulate blood sugar levels, and reduce food cravings. Staying at home and curling up with a good book may be just what your body needs to recharge.
Listen to Your Body and Do What’s Best for You
The key to working out even on your period is to do something you enjoy. No matter where you are in your monthly cycle, it’s vital that you listen to your body and not push yourself to meet unrealistic fitness goals.
