They may experience cramps, bloating, and fatigue. Going to the gym may be the last thing you want to do when you're in this state. But if you can force yourself to stick to your workout routine, you'll get a nice and unexpected bonus: improved physical and mental well-being.
Even a short warm-up, a 15-minute walk outdoors, or light stretching can initiate this positive effect without requiring you to do a full high-intensity workout.
And this will immediately relieve cramps. It turns out that physical activity during this period will make it much more pleasant. Movement helps blood circulate better in the lower abdomen, which makes the muscles less tense and the pain subsides. This is a natural way to relieve cramps during menstruation. But there are a few things you need to remember to make sure everything happens just like that.
Sometimes you should skip classes during your period. To do this, you need to listen to the signals your body sends you – if you feel sharp, severe pain, especially during movements, dizziness, headache, or nausea, it is better to wait until you feel better.
Benefits of exercising during menstruation
Reducing PMS symptoms: If you experience fatigue and mood swings in the days before and during your period, regular aerobic exercise can reduce these symptoms.
One of the biggest potential benefits of regular exercise is reducing painful menstrual cramps. A 2019 study found that 45-60 minutes of exercise of any intensity level (including yoga and brisk walking) at least three times a week significantly reduced the intensity of menstrual cramps.
Exercise also increases the level of beta-endorphins in the blood. They help block pain, similar to the one you feel during your period. And they are responsible for the feeling of the so-called runner's high, when at a certain stage of the marathon you get a second wind and the feeling of fatigue disappears.
You may feel more strength and energy. One study found that two weeks into your menstrual cycle (day one being the first day of your period) can give you a feeling of a nice boost in strength and energy due to lower levels of female hormones.
Your mood will improve. When estrogen levels drop (after ovulation and again at the end of your period), your mood will take a turn for the worse. This is well-known as PMS, which can lead to feelings of sadness, anger, anxiety, or depression. And it’s been scientifically proven. Fortunately, exercise can improve your mood! This is due to the release of endorphins and dopamine, which elevate your mood. That’s why exercise improves your mood and helps you get rid of anxiety and depression (or at least reduce its level).
The best types of exercise during menstruation
The first few days of your period can be the most uncomfortable, with heavy bleeding and painful cramps. So it's best to choose a low-intensity workout and focus on gentle movements and exercises.
John Toppil, an obstetrician-gynecologist, says the best exercise during your period is the one you feel like doing. However, he stresses the importance of varying your workouts throughout the week.
Light cardio and walking. Instead of intense running or high-intensity interval training, opt for a leisurely walk, light functional training, or dancing.
Yoga and Pilates. The two to three days before your period is a great time to practice yoga, which can help relax your body and potentially reduce cramping, breast tenderness, muscle fatigue, and other symptoms. The breathing exercises in yoga also help relax your nervous system and reduce pain.
Light-duty strength training. If you don't want to give up your favorite strength training routine, there's no reason to skip it during your period. While strength training won't necessarily ease menstrual symptoms, weight training during your follicular phase (from the first day of your period until ovulation, when estrogen levels are highest) can improve your muscle mass and tone. Just be sure to keep the intensity low and cut back on your usual workload.
What exercises should you avoid during your period?
If you feel weak or have a lot of stomach pain, it’s a good idea to avoid high-intensity workouts to avoid aggravating your condition. High-intensity workouts increase your levels of the stress hormone cortisol, which can increase inflammation in your body and make your pain worse. In addition, when you have intense pain, it’s hard to focus on doing the exercises correctly, which increases your risk of injury.
Too frequent high-intensity training, such as long-distance running, can negatively affect the cycle and lead to missed periods or even a complete cessation (amenorrhea). When a person overexerts themselves physically, the body perceives this as stress and begins to conserve energy. In such a situation, the body can temporarily turn off what it can do without, such as the reproductive function. This means that the body needs more rest and enough food.
And don't forget to drink enough water, carefully choose hygiene products that can withstand a lot of discharge, and, if necessary, take painkillers for severe back pain and menstrual cramps.
Джерело: ukr.media
