How to Stay Active on Your Period

Ladies, let's discuss that time of the month. No, not when you binge-watch your favorite show with a container of ice cream (though that is acceptable too). We are talking about your period. It's natural; it's typical, and guess what? You don’t have to abandon your active lifestyle. Let's have a look at how you can be active and sporty alongside your period.

Exercising and staying active during your period can be the key to a better period. This is because exercising can help:

  • Reduce menstrual cramps: Since regular workouts can release endorphins, they act as a delightful natural painkiller that can help alleviate period pain.
  • Better your mood: Mood swings can be halted! Physical activity can boost serotonin levels, keeping the PMS blues away.
  • Combat fatigue: Running on fumes? A good workout can refuel your energy levels, making you feel more active and lively.

Choosing the Right Workout for Period Cramps

Not all heroes wear capes; some wear yoga pants. When feeling uneasy because of periods, consider these exercises:

1. Yoga During Periods

  • How Yoga Helps: Stretching and relaxing poses help put your muscles at ease and reduce tension, which can help relieve cramps and stress.
  • Workouts to Try: Child's Pose, Reclining Twist, and Cat-Cow Pose.
  • Things to Stay Away From: Avoid intense core workouts and inverted poses like headstands as they may increase discomfort.

2. Cardio During Periods

  • How Cardio Helps: Activities like walking or swimming increase blood flow, which can ease cramps and reduce bloating.
  • Workouts to Try: Brisk walking, swimming, light jogging.
  • Things to Stay Away From: High-intensity interval training (HIIT) may feel too taxing on low-energy days.

3. Strength Training During Periods

  • How Strength Training Helps: Engaging in low-volume strength training can be beneficial during your period.
  • Workouts to Try: Bodyweight exercises, resistance band workouts, lightweight lifting.
  • Things to Stay Away From: Avoid heavy lifting if you're experiencing fatigue or muscle soreness.

4. Zumba/Dance

  • How It Helps: Dance workouts can boost your mood, improve circulation, and keep you energized.
  • Workouts to Try: Low-impact dance workouts, Zumba routines with moderate intensity.
  • Things to Stay Away From: High-impact jumps or excessive twirling if you're feeling bloated or dizzy.

Playing Sports While on Your Period

  • How Sports Help: Engaging in sports keeps the body moving, releases endorphins, and helps alleviate discomfort from period symptoms.
  • Best Sports to Try: Tennis and badminton keep you engaged without excessive strain, and yoga-based sports like pilates can help with flexibility.
  • Things to Stay Away From: High-contact sports or intense endurance activities that could lead to dehydration and increased fatigue. Be sure to take breaks and hydrate frequently.
  • Preparation Tips: Choose comfortable, moisture-wicking workout clothes. Ensure you use period products that provide security and comfort, such as leak-proof period underwear or menstrual cups.

Managing Irregular Periods with Exercise

  • How Exercise Helps: Regular physical activity can aid in regulating hormone levels, leading to more predictable cycles. Exercise also reduces stress, which is a major factor in cycle irregularity.
  • Best Exercises for Regulation: Yoga, Pilates, and moderate-intensity cardio can promote hormonal balance and improve menstrual cycle consistency.
  • Dietary Considerations: A balanced diet rich in omega-3 fatty acids, iron, and magnesium can further support cycle regularity and reduce symptoms like PMS and bloating.

The Right Support

Traditional pads and tampons can be bulky and uncomfortable during physical activity. Period underwear is designed for flexibility and movement, making it ideal for athletes. Here’s why you should choose period underwear

Best for Different Activities: Dancers, gym-goers, and runners benefit from lightweight, breathable period underwear that provides leak-proof protection without discomfort.

  • Durability & Hygiene: Many period underwear brands, like Mahina, offer washable, reusable options that stay fresh and odor-free, making them a sustainable choice.

Pairing your workouts with the right nutrition is also key to keeping your energy levels up. Consider incorporating:

  • Iron-rich foods: Spinach, lentils (aka daal), and nuts to compensate for iron loss.
  • Hydrating foods: Cucumbers, watermelon, and coconut water to stay hydrated.
  • Protein sources: Eggs, tofu, and lean meats to maintain muscle recovery.

Listening to Your Body

While staying active is healthy, it's also important to listen to your body. If you’re in a lot of pain or exhausted, it's completely fine to take a break. Remember that self-care is a part of wellness.

Accept your flow and let nothing keep you back. With the right strategy and products, you can be active, sporty, and unstoppable during your period.


Sources:

  • HEALTH: EXERCISES TO DO AND AVOID WHILE WORKING OUT DURING YOUR PERIOD
  • MEDICAL NEWS TODAY: SHOULD YOU EXERCISE DURING YOUR PERIOD?
  • HEALTHLINE: CAN YOU EXERCISE ON YOUR PERIOD?
  • OASH: PHYSICAL ACTIVITY AND YOUR MENSTRUAL CYCLE
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