Ever wondered if it's safe to work out during your period? The answer is YES! For most people, exercise during menstruation is not only safe but can be incredibly beneficial. This guide will dive into the perks of period workouts, suggest activities, and share tips to keep you comfortable and energised throughout your cycle.
The Power of Working Out On Your Period
Ditch the idea that periods mean staying on the couch! Exercising during your cycle can:
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Boost Mood:
Exercise triggers a rush of feel-good chemicals like serotonin and dopamine, lifting your spirits and easing irritability.
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Reduce Stress:
Moving your body is a great way to combat stress, which can be especially helpful during your period.
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Increase Energy:
Though you may feel tired, exercise can boost energy levels by improving blood flow. However, fatigue may be higher in the first few days so adjust intensity as needed.
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Ease Pain:
Physical activity releases endorphins (the body’s natural painkiller) that can help reduce menstrual cramps and discomfort. However, if you have conditions like endometriosis or fibroids, certain movements may feel uncomfortable. It is important to keep checking in with yourself to ensure that you don’t overexert yourself.
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Improve Sleep:
Regular physical activity can lead to better sleep quality, a bonus if your period disrupts your usual patterns.
Period-Friendly Exercises
These activities are gentle on your body while still offering great benefits:
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Low-Impact Cardio:
Walking and cycling are excellent ways to get your heart rate up without putting too much stress on your joints.
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Yoga:
Gentle exercise like restorative yoga can help stretch and relax tight muscles, ease cramps, and promote a sense of calm. Restorative yoga poses are gentle, supported postures held for extended periods to promote deep relaxation and stress relief. Some people prefer to avoid inversions like headstands for comfort, but there’s no scientific evidence that they negatively impact menstrual flow. Consider energy levels before attempting inversions as fatigue is higher during the first few days of your cycle.
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Pilates:
Strengthen your core, pelvic floor, and back muscles with Pilates, which can improve posture and alleviate common menstruation-related back pain.
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Stretching:
Incorporating regular stretches can increase flexibility, reduce muscle tension, and provide relief from discomfort.
Modify or Take It Easy
While most exercises are safe, consider modifying or adjusting intensity for these activities:
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High-Impact Cardio:
If running or jumping feels uncomfortable, try lower-impact alternatives like brisk walking or using the elliptical.
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Heavy Weightlifting:
Strength training is safe, but if you're feeling fatigued, focus on your form or reduce intensity rather than stopping altogether.
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Inversions:
If you're a yogi, you might want to modify or skip inversions like headstands or shoulder stands for comfort reasons. Though they don’t impact menstrual flow, the extra fatigue during this period might make it hard to hold inversions.
Tips for a Comfortable Period Workout
- Dress for Success: Wear breathable fabrics that wick away moisture.
- Hydrate Smartly: Drink plenty of water and try mixing in electrolytes to replenish the body.
- Warm Up & Cool Down: Gentle stretches and light cardio prepare your body for activity and aid in recovery.
- Listen to Your Body: Adjust workout intensity based on energy levels and rest if needed.
- Consider Iron Intake: If you experience heavy periods, ensure adequate iron consumption to prevent fatigue.
- Pain Management: Over-the-counter pain relievers or a warm bath/shower can help ease cramps.
Embrace Your Cycle, Embrace Movement
By listening to your body and choosing activities that make you feel good, you can stay active and reap the benefits of exercise throughout your entire menstrual cycle.
Remember, every person is different. Some feel stronger during their period, while others prefer to take it easy. The key is finding what works best for you and prioritising comfort and well-being. Move with confidence, and let your cycle empower you—not slow you down!
Sources-
OASH- Physical activity and your menstrual cycle
Medical News Today- Should You Exercise During Your Period?
