Getting your periods can be a mess, especially if you having painful menstrual cramps during the monthly menstrual cycle. All you want to just lay down on your bed with a hot water bag. During this time, our physical activity is low, but exercise is exactly what you should be doing. There are many myths about exercise during periods, but exercise has proven beneficial to alleviate different symptoms associated with your cycle. Here are some common symptoms-
- Abdominal cramps
- Stomach upset – diarrhea, nausea, and vomiting
- Mood swings
Research suggests various physical and hormonal changes in the female’s body caused these symptoms. Proper exercise can balance these physical and hormonal changes and enhance the production of endorphins (feel-good hormones) and reduce irritability, pain, thus improving your mood.
Best exercises to do during periods
The first few days of periods can be challenging due to abdominal cramps and heavy bleeding. Exercise can be a savior for you in these difficult days. Here are a few simple workouts to keep you healthy and happy-
A simple, light walk is the best exercise you can do during your periods. This low-intensity aerobic exercise helps your lungs work properly later in your cycle. So, lace up your favorite sneakers and hit the road for a stroll or a brisk walk around. These will also help you to uplift your mood and will you able to burn some calories. These light movements of your body will increase the secretion of endorphin.
Yes, running! In the later days of your periods or when you have mild symptoms, you can go running. Go for a slow run and take some breaks in between if you feel uncomfortable. Running can reduce your pain and irritability instantly. Remember to keep yourself well hydrated.
Yoga can relax your cranky and irritable mood just by stretching and breathing exercises. Many yoga poses help to increase your blood circulation and provide ease to your noxious complaints. It is scientifically proven and tested that yoga helps to relax your body and relieve your period symptoms such as cramps and bloating.
Pilates is the most trending type of workout nowadays. It helps to relax your body and keep you calm and healthy. Pilate moves are target specific muscle groups, so you can tailor out your workout as you need. Pilate builds a core strength that can reduce the severity of your cramps.
5: Light lifting
If you are unable to go for a walk or gym, then at least you can do light weight lifting at your home. Try light lifting and power-based moves that will result in increasing muscle flexibility and strength.
Simple stretches at home can be beneficial than just rolling on your bed. If you are having more discomfort to do other exercises, then try to do stretching and take deep breaths to relax your body muscles.
Dancing is a fun activity that can uplift your mood and burn extra calories too. So, enroll yourself in a Zumba class if you are up for it.
It is a foreign concept for many girls, but swimming is one of the most relaxing and gentle exercises you can do even you are on your periods. You won’t bleed out if your flow is light because of the counter-pressure of water. For better protection, you can use tampons. Many doctors suggest that females will bleed less when they are in cold water because of the cold clamping of blood vessels down for a bit.
Exercises to avoid during periods
Exercises during your periods shouldn’t put additional stress on your body as this can interfere with your periods. So, there are certain things that you should avoid during your periods –
- Avoid strenuous exercises.
- Avoid exercises for a prolonged time.
- Inversion poses with yoga is not recommended.
- Don’t force your body to exercise. Listen to your body.
Doing regular exercise is extremely beneficial for your health as well as your mind. There is no scientific reason to skip out your daily workout during your periods unless you have severe symptoms. Many doctors will suggest that exercise can be helpful to your body during this time. So, listen to your body and do light exercises to relax your body and mind.
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