Exercising on your period.
Most of us women would prefer to just curl up in bed and not do anything for a few days while we have our periods. But unfortunately this isn’t a realistic option and exercising while on your period might seem like the last thing you want to do, but it can really help you relieve menstrual symptoms.
For many reasons, women skip their workouts during this time of the month. These symptoms can include:
pain
cramps
bloating
depression
mood swings
irritability
fatigue
nausea
But there’s really no reason to skip out on exercise just because you have your period. In fact, there is evidence that exercise can be helpful during this time. The physical and mental benefits of exercise don’t stop just because you have your period. Through exercise, you can increase the production of endorphins (“feel-good hormones”) and reduce anxiety, depression, pain, thus improving your mood.
With that said, avoiding exercise isn’t going to save energy or make you feel better. Instead of stopping all activity during your period, use this week as an opportunity to try some new workouts.
Here are five benefits of exercising during your period.
Decrease PMS symptoms
If you experience fatigue and mood swings in the days leading up to your period and during your cycle, regular aerobic exercise may reduce these symptoms.
Endorphins
Because exercise gives you a natural endorphin high, it can elevate your mood and make you feel better. Also, since endorphins are a natural painkiller, when they release during exercise, you may feel relief from uncomfortable periods.
Enhance your mood
Exercise tends to relieve cramps, headache, or back pain associated with your period which during this time will enhance your mood and increase circulation.
Fight painful periods
If you experience painful periods, also called dysmenorrhea, you know all too well how uncomfortable this time of the month can be. The good news is that simple exercises such as light walking may help you decrease and relieve some of the pain from these symptoms.
Strength and power
Experts suggest that you do strength training because your estrogen levels are lowest at this point in your cycle. It is said that the first two weeks of your menstrual cycle (day one being the first day of your period) may allow you to experience greater benefits in strength and power due to lower levels of female hormones.
The best exercises to do on your period
The first few days of your period may be the most uncomfortable, especially if you tend to bleed a lot during this time. That’s why a focus on gentle movements and exercises should top your list of activities, the best exercise during your period is the one you feel like doing. That said, you still want to vary your workouts during this week. It may be a good time to reduce your exercise intensity.
With that in mind, here are a few ideas for exercise while on your period.
Low-volume strength training and power-based activities
Due to the potential for greater benefits in strength and power during this time, including low-volume strength training and power-based activities is a good idea.
Light walking or other light cardio
Consider light cardio, walking, or shorter bouts of aerobic exercise, keep your cardiovascular or aerobic exercise at a lower intensity or back off on the amount you do. There’s research supporting the idea that your lungs work better later in your cycle, so consider keeping that type of training for the end of your period.
Yoga and Pilates
The days leading up to your period is a great time to engage in activities like Yoga and Pilates. These can help relax your body and potentially help reduce symptoms like cramping, breast tenderness, and muscular fatigue and soreness.
Exercises to avoid on your period
Many women will be able to continue with their normal exercise routine with just some minor adjustments. Some activities may be more appropriate for you to participate in during your period, but there are also some exercises you may feel like you want to avoid.
You don’t need to stop training, just means to cut back a little bit. You want to reduce volume and training stress on your body during this time. It is normal during this time for exercises that are normally moderately difficult to feel much more difficult, so don’t stress, just cut back the intensity on your training style during these few days.
Lastly, if you feel unusually fatigued, nauseous, or there is an increase in pain or discomfort, stop what you are doing and rest. If these symptoms continue — stop completely. This is not a time to subscribe to the idea of “no pain, no gain”. Listen to your body.
The bottom line
Regular exercise is beneficial for your body and your mind. There’s no scientific reason you should skip out on your workouts during your period. In fact, there’s evidence that exercise can be helpful during this time.
If you’re not experiencing any discomfort from your period, feel free to continue with your regular exercise routine. Just be mindful of the adjustments your body makes during this time. If you find that your body isn’t performing like it usually does, give yourself a break and ease up on the intensity.
The bottom line is this: Continue with exercise, but back off on the intensity, especially if you’re feeling fatigued. Vary your workouts, take extra time to recover.
