Some women experience menstrual symptoms like bloating, stomach upset, fatigue, and headaches. It may seem difficult to work out when you have your period, but exercise actually helps alleviate the symptoms.
Let’s take a closer look at its benefits:
1. Improves mood
The American College of Obstetricians and Gynecologists states that exercise reduces feelings of depression and improves mood when sad, irritable or angry, especially during your period.
2. Reduces fatigue
The body goes through hormonal changes during your period and this can increase sensations of fatigue. Physical activity increases energy levels instead of lowering them.
3. Reduces pain
Studies show that women who exercised for half an hour thrice a week for 8 weeks before their period had less menstrual pain than those who did not.
You don’t need to do any vigorous physical activity to experience the benefits of exercise during your period. Even two sets of 15-minute walks each day can already be enough.
To help make exercising enjoyable and comfortable during your period, here are some tips to follow:
1. Start with stretching.
Gentle stretching exercises can improve blood flow, reduce tension and help you feel better during your period. One study in 2016 found that women who attended regular yoga classes experienced fewer PMS symptoms and experienced less pain and discomfort during their period.
2. Stay properly hydrated.
Some of the unpleasant side effects of menstruation such as bloating and constipation can be made worse when a woman is dehydrated. Drinking water may reduce menstrual pain, especially during the first three days.
3. Consider taking OTC medications.
Cramping and back pain may deter you from exercising during your period so it could be a good idea to take OTC meds like Advil and Tylenol. You can also apply a cloth-covered heating pad after exercising to soothe any soreness or discomfort.
4. Bring period protection.
If you workout in a gym such as Max Fitness, you should bring extra pads, tampons or menstrual cups as exercise can make you feel like the flow is increasing. It’s also a good idea to wear dark pants and bring a change of clothes just in case there’s leaking.
Are There Exercises to Avoid During Your Period?
There are really no restrictions on what exercises you can do during your period. But to be on the safe side, you might want to refrain from lifting excessively heavy weights. Overall, it is best to listen to your body. If you feel very fatigued, you can lower the intensity of your exercise routine.
As a side note, it is essential to know that excessive exercise may cause you to miss your period. High performance and endurance athletes sometimes skip periods due to the hormonal changes in their body. If this happens to you, you may want to talk to your doctor about it. Regular periods are a sign of good health so if yours isn’t, you should get yourself checked.
Check out this video which shares some exercises you can do during your period: