Benefits of Exercising During Menstruation

Introduction

During menstruation, when facing symptoms like cramps, bloating, and fatigue, the idea of going to the gym may not be appealing. However, incorporating some exercise during this time can potentially improve both physical and mental well-being. Engaging in physical activity while on the period has benefits such as enhancing mood and alleviating cramps. Nevertheless, it is essential to consider ways to make the exercise more enjoyable and recognize signs indicating when the body requires rest.

What Are the Benefits of Exercising During Menstruation?

The advantages of engaging in physical activity persist even when menstruating. In fact, maintaining a regular exercise routine can contribute to alleviating common discomforts associated with the menstrual cycle. The hormonal complexity of the menstrual phase, noting that both progesterone and estrogen are at their lowest levels. This hormonal state may lead to feelings of fatigue and reduced energy. However, refraining from exercise does not conserve energy or improve well-being. Instead of avoiding physical activity during the period, consider this time as an opportunity to explore new workout routines. Here are five benefits of exercising during menstruation.

• Reduce PMS Symptoms: For individuals facing fatigue and mood swings in the days leading up to their menstrual period and during the cycle, engaging in regular aerobic exercise could alleviate these symptoms.

• Activate Endorphins: Exercise induces a natural release of endorphins, providing a mood boost and an overall sense of well-being. According to doctors, the endorphin release and workout "high" are key benefits of exercising during menstruation. Additionally, since endorphins act as natural painkillers, their release during exercise may offer relief from menstrual discomfort.

• Gain Strength and Power: Research suggests that the initial two weeks of the menstrual cycle, starting from the first day of the period may result in increased gains in strength and power due to lower levels of female hormones.

• Elevate Mood: Doctors emphasize that exercising during this period can uplift mood and enhance circulation. Furthermore, exercise has the potential to alleviate cramps, headaches, and back pain associated with menstruation.

• Alleviate Painful Periods: For those dealing with painful periods (dysmenorrhea), incorporating exercises like light walking may help reduce these discomforting symptoms.

What Are the Optimal Exercises for Menstruation?

The initial days of the menstrual period can be particularly challenging, especially if someone has a heavier flow. Therefore, prioritizing gentle movements and exercises becomes essential during this time. The most suitable exercise during the period is the one women feel inclined to do. It is important to diversify the workouts during this week and suggest considering a reduction in exercise intensity. The following are some exercise ideas for menstruation:

• Light Walking or Other Low-Impact Cardio: Keep cardiovascular or aerobic exercise at a lower intensity, such as light cardio, walking, or shorter bouts of aerobic activity. Research supports the notion that lung function improves later in the menstrual cycle, making it beneficial to reserve such training for the latter part of the period.

• Low-Volume Strength Training and Power-Based Activities: Leveraging the potential for increased strength during this time, incorporate low-volume strength training and power-based activities. According to Matthews, this phase is ideal for longer flow sessions combining strength work and cardio.

• Yoga and Pilates: Engaging in activities like yoga in the two to three days leading up to the period can aid in relaxation, potentially reducing symptoms such as cramping, breast tenderness, and muscular fatigue and soreness.

If someone is not experiencing discomfort from the period, feel free to continue a regular exercise routine. However, remain mindful of the adjustments the body may undergo during this time. If one notices a deviation in the body's usual performance, take a break and ease up on the exercise intensity.

What Are Some Tips on Exercising on Period?

Exercising during menstruation offers various benefits, and adopting simple tips can enhance comfort and enjoyment.

• Include gentle activities like stretching and yoga, which can reduce tension and alleviate menstrual symptoms. A study in 2016 showed that regular yoga classes led to fewer PMS symptoms and decreased period pain.

• Stay adequately hydrated to minimize unpleasant side effects like bloating and constipation. Drinking water has been found to reduce menstrual pain, enhancing the overall exercise experience.

• Consider using over-the-counter pain relievers like Ibuprofen or Acetaminophen to address back pain and cramping before engaging in exercise. Applying ice or a heating pad afterward can also provide relief.

• Have suitable period protection, such as tampons or pads designed for a heavier flow, to manage increased flow during exercise. Wearing dark pants and bringing spare underwear or clothes to the gym can help address any leakage concerns.

What Exercises Should Be Avoided During Menstruation?

While engaging in physical activity during the period is beneficial, consider adjusting the routine based on how one feels. A crucial guideline is to avoid pushing oneself too hard if the body signals a need for rest. Participating in high-intensity workouts, such as frequent long-distance running, when pushing oneself excessively, can have adverse effects on the menstrual cycle. This may lead to missed periods or, in some cases, the cessation of the menstrual period.

Individual differences exist, and energy levels may fluctuate due to hormonal changes during various phases of the menstrual cycle. Maintaining an exercise diary can aid in understanding these energy fluctuations before, during, and after the period. This understanding can assist in creating a customized workout routine that aligns with energy levels at different points in the menstrual cycle.

How to Improve Comfort During Exercise Done During Period?

Exercising while menstruating can be made more comfortable by adopting these practices:

• Choose Suitable Period Products: Explore options like tampons or period underwear for maximum comfort and protection during workouts.

• Consider a Pain Reliever: If discomfort from symptoms like cramps is present, using ibuprofen or a specific product like Midol can enhance the enjoyment of exercise.

• Maintain Proper Hygiene: Prioritize good hygiene by wearing clean underwear and workout clothes, cleansing after exercise, and regularly changing tampons or other period products for freshness and health.

• Stay Prepared: Stock the gym bag with essential period products and pain relievers, including individually wrapped, unscented body wipes for post-exercise freshness.

• Practice Self-Compassion: While beneficial, it is acceptable to prioritize rest when not in the mood for a workout. Activities like a relaxing bath or enjoying tea with a good book can help recharge the body.

Conclusion

In conclusion, exercising during menstruation offers various benefits, including improved mood and relief from common symptoms like cramps. Customizing the workout routine based on comfort and embracing rest when needed ensures a positive and enjoyable exercise experience during this time. Implementing proper hygiene practices and selecting suitable period products further contribute to a comfortable and empowering approach to staying active throughout the menstrual cycle.