Exercising during periods is a topic that often raises questions and concerns among women. While some may prefer to rest during this time, moderate exercise can help alleviate menstrual symptoms and improve mood. Here's a comprehensive guide to exercising during periods, including safe exercises, benefits, and precautions to take.
Is It Safe To Exercise During Periods?
Yes, it is safe to exercise during periods in most cases. However, the intensity and type of exercise may vary depending on individual comfort levels and symptoms. Some women may find that gentle exercises help relieve abdominal cramps and improve mood, while others may prefer to take a break from intense workouts.
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Evidence has suggested that a broad range of physical and hormonal changes that occur in the body are the reasons behind these symptoms. A proper exercise regimen can balance these changes, improve the secretion of endorphins (feel-good hormones), mitigate irritability, and pain, and thus improve mood.
Also Read: The Best Foods To Eat During Your Cycle
Safe Exercises During Menstruation
Yoga: Mild yoga poses can help stretch and relax the muscles, relieving cramps and reducing stress.
Walking: A brisk walk can help improve blood flow and reduce bloating and fatigue.
Cycling: Light cycling can improve mood and reduce menstrual pain.
Swimming: Swimming is a low-impact exercise regimen that can help relieve cramps and ease stress.
Pilates: Pilates exercises are best known to strengthen the core muscles and optimise posture, which can be beneficial during periods.
Health Benefits Of Exercising During Periods
Pain Relief: Exercise releases endorphins, natural pain relievers that can help reduce menstrual cramps.
Mood Enhancement: Physical activity can help enhance mood and lessen feelings of depression and anxiety that are common during periods.
Improved Blood Circulation: Exercise can help improve blood flow, reducing bloating and improving overall comfort.
Stress Reduction: Regular exercise is one of the best ways to reduce stress levels, this may be highly beneficial during periods.
Also Read: Tampons: How To Use? Are They Hygienic and Odour Free? Details Inside
Precautions to Take When Exercising During Periods
Stay Hydrated: Drink ample amounts of fluids, before, during, and after exercise is essential to maintain hydration.
Listen to Your Body: It is always essential to pay attention to how you feel during exercise and adjust the intensity or type of exercise accordingly.
Proper Hygiene: When exercising during periods, wear appropriate hygiene products, such as tampons or menstrual cups.
Rest if Necessary: If you're feeling too tired or uncomfortable, it's okay to take a break and resume exercise when you feel better.
Exercises to Avoid During Periods
It is important to remember that exercises during periods should not put additional burden or stress on the system, as this can interfere with your cycle. So, there are a few things you should be avoiding during the menstrual cycle:
Avoid strenuous exercises.
Avoid exercises for an extended duration.
Yoga with an inversion pose is not recommended.
Don’t force or strain your body to exercise. Listen to your body.
Conclusion:
Exercising during periods can be safe and beneficial for many women. It can help relieve menstrual symptoms, improve mood, and promote overall health. However, it's essential to listen to your body and modify your exercise regimen based on your health conditions. If you have any concerns or medical conditions, it's best to consult with a healthcare professional before starting a new exercise regimen.
References:
The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls
Zeinab Samadi, Farzaneh Taghian, and Mahboubeh Valiani1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748549/
Effectiveness of Exercise in Menstruation Symptoms in Late Adolescents (17-20 Years of Age), Nikita Mathur
https://ijshr.com/IJSHR_Vol.5_Issue.2_April2020/IJSHR002.pdf
