Exercising During Your Period is Necessary!
The mental and physical benefits of exercise don’t stop just because you’re on your period. In fact, sticking with your exercise routine during your period can actually help ease some complaints that come with menstruation.
During your period, it is very likely you feel low on energy and even more likely that you don’t really like doing any physical activity. But do you know that exercising during your period can help release menstrual cramps, help with PMS (premenstrual syndrome), and even combat mood swings? It can also be the solution to a menstrual block or just what you need to naturally regulate irregular menstruation.
If you’re among those that stop visiting the gym because you’re menstruating, here is something to think about: A female athlete named Kiran Gandhi made headlines for running the London marathon during her period without a tampon and she crossed the finish line with blood-soaked tights. According to her, she did it for young girls and women who lack access to feminine care products. So if this woman can run 26.2 miles bleeding freely, then we can probably handle just 30 minutes of light exercise during menstruation. Continue reading and I will show you everything you need to know about exercising on your period.
Benefits of exercising on your period
Enhances blood circulation and reduces cramps
The pain perception is reduced by the endorphins released during exercise. Exercise is also known to reduce stress and anxiety rates. are you aware that stress increases menstrual cramps? Exercising will naturally release your stress levels, which can then decrease your menstrual cramps. It will also improve your circulation, which helps to decrease cramps.
Boost your mood and combat PMS
PMS and mood swings hit us differently as individuals. It can range from debilitating anxiety to minor depression. Some people may not experience any mood changes, others might experience an inexplicable feeling of being down a few days before or during the first days of their period.
In any case, it’s normal to experience this shift in mood due to hormones. Since it’s a natural occurrence, don’t let it put you off. Rather get some endomorphins flowing by exercising. Endomorphins are chemicals released when you exercise, these endomorphins interact with the receptor in your brain that reduces your perception of pain.
Naturally regulates irregular periods
Physical activity can assist your menstrual cycle get back on track if you have irregular periods or your period is overdue. Be especially active the days before you expect your period and pair it with a healthy diet. Some fruits and herbs function as emmenagogues and help kick start a late or irregular period. Try eating some pineapples, parsley and, papaya. Combine these diets with regular exercise the days before your period.
Exercise boost fatigues and headaches
The best thing to do is move when you feel particularly low in energy but can't sleep either. You really should do it when you don't feel like working out.
It will be difficult for the first 10 minutes, but once you get moving it will boost blood circulation and activate your heart muscles. This will lead to greater concentrations of energy and assist you to overcome the fatigue. Scientists have shown that when you’re feeling down is the best time to exercise to feel more energized and awake.
The best exercise to do on your period
Experts suggest that during your period you should do the exercise you can tolerate. For most women, the first few days of their periods may be a problem time to exercise due to heavy flow. If your periods are like this, go easy on yourself on these days and modify your exercise to accommodate this. With that being said, here are a few suggestions on what exercises are best when you’re on your period:
Walking: This is a simple practice that you can integrate into your day and does not generally involve any unique facilities, dress or place. Even better, it doesn't really take that long and during that moment you can adjust the intensity to suit your discomfort level.
Light cardio or aerobic exercise: It's not supposed to be a stressful exercise. Here the main term is "light." This can be a shorter amount of time on the cycle or in the pool, but much less time than any other day you would normally spend.
Strength training: If your strength exercise involves carrying weights, you should decrease the weight you normally use at these time, no really heavy-duty lifting, something light will do.
Gentle stretch and balancing: Yoga is good for muscle relaxation and reduced cramps and pain. However, do only upright positions. Pilates is useful for muscle stretching and cramp reduction and the menstrual pain that comes with it. Tai Chi is great for tension and stress reduction.
Exercise on your period: things to avoid
Exercise should not put extra stress on your body during your period, cause extra pain or interfere with your cycle's normal process. You want to use exercise as a beneficial instrument during your period and you should prevent doing certain stuff. They're the following:
- Strenuous activity or exercise for a prolonged period of time when you are menstruating could damage your body. This doesn't imply stopping what you usually do but cutting back a few. A research released in the Journal of Physiotherapy & Physical Rehabilitation found that exercise-induced inflammation is caused by 60 minutes of moderate to severe exercise by females during menstruation.
- Inversion-type pose with yoga is not recommended. In this sort of pose, there are two philosophies. Some people who practice yoga feel that during menstruation there is a spiritual reason why inversion poses should be prevented. They feel that these positions go against the normal energy flow during menstruation, and could stop or disturb the flow and subsequently lead to other reproductive issues. The second is a physiological one. The physiological reason for avoiding this kind of yoga position is that during these positions the uterus is pulled towards the head. This can trigger stretching of the broad ligaments that support this organ and trigger a partial collapse of the veins that carry blood supply away from the uterus. This can lead to congestion of the vascular and enhanced bleeding. This is because the arteries supplying the uterus keep pumping blood into the region.
- Finally, if you feel exceptionally tired, nauseous, or an increase in pain or discomfort, stop and rest. If these symptoms persist — totally stop. This is not a moment to subscribe to the "no pain, no profit" concept. Hear your body.
There's nothing that should stop you if you feel like working out during your period. Use physical activity to combat issues of the period such as PMS, menstrual cramps or fatigue. The main aim is to simply get moving in a way that releases endorphins and increases your well-being.