Energy crashes and cramps go hand in hand during periods. When all you want is a cozy blanket and a cup of hot chocolate, hitting the gym feels like the last thing on your mind. But here’s the catch: exercise on your period can actually help. The correct movement can ease menstrual cramps, lift your mood, and boost your energy levels. But should you push it or take it slow? Let’s understand through this guide.
The Misconception About Working Out in Periods
Can we exercise during periods? For many women, this statement feels more like a shock than a question. This is because the pain and fatigue around this phase are so extreme that any kind of movement seems impossible. But choosing the right workouts can ease discomfort, uplift mood, and support your body.
What are the Benefits of Exercising in Your Periods?
Contrary to popular belief, working out during periods has multiple benefits. In fact, no scientific evidence either proves that exercise during your periods can worsen pain or cause injury. Let’s discuss the benefits:
- Cramp Relief without Pills: Light physical activity during that month increases blood flow, relaxes the uterine muscles, and naturally eases menstrual cramps.
- Reduces PMS Symptoms: Premenstrual Syndrome (PMS) occurs during the last week of the luteal phase (1 or 2 weeks before menstruation). During this time, we experience a variety of PMS symptoms, such as mood swings, irritability, bloating, cravings, stress, sadness, anger, tender breasts, and more. Exercise in the menstrual cycle releases endorphins, which are hormones that improve mood. Consistent workouts can also fix your irregular menstrual cycles, too.
- Increases Energy: It is expected to feel low during periods as our estrogen and progesterone levels are at their lowest. Gentle movement this time improves blood circulation and oxygen and stabilizes hormone levels. It keeps fatigue at bay and helps you feel refreshed without the need for caffeine.
- Goodbye, Bloating: Physical activity helps your body manage fluid retention and reduces that uncomfortable, sluggish feeling.
- Supports Better Sleep: Hormonal fluctuations during your cycle can disturb sleep quality. Engaging in light physical activity helps regulate stress hormones, promoting deeper and more restful sleep.
Which are the Best Exercises to do on Your Period?
Not all workouts feel right during your period, but choosing the right ones can make a huge difference. It is important to choose the right movements that support your body without adding extra strain.
- Walking: A simple, low-impact activity that boosts circulation, reduces menstrual cramps, and eases PMS symptoms without overwhelming your body.
- Yoga and Stretching: Gentle yoga poses and stretches relax the uterine muscles, ease menstrual pain, and reduce stress levels. You can focus on deep breathing and positions like Child’s Pose or Supine Twist.
- Pilates: This form of exercise in periods helps strengthen the core without excessive pressure and improves posture and flexibility.
- Strength Training: Light strength training is beneficial, especially during the follicular phase when estrogen levels begin to rise. This workout also helps with muscle recovery and endurance.
- Swimming: This is a low-intensity workout in which the water’s support eases pressure on the abdomen and reduces bloating and discomfort.
Tips for Exercising on Your Period
If you are convinced about your question on can we do exercise during periods, here are a few suggestions to take note of:
- Listen to Your Body: Some months, you may feel energetic, while other months, even a short walk, can feel exhausting. Adjust your workout intensity based on how you feel.
- Stay Hydrated: Menstrual pain and bloating can worsen with dehydration. Drink plenty of water before, during, and after your workout.
- Wear the Right Clothes: Choose breathable, moisture-wicking clothes to stay comfortable. A well-fitted sports bra and the proper period protection (pads, tampons, menstrual cups, or period-proof underwear) will help you move freely for exercise during menstruation.
- Warm Up and Cool Down: Gentle stretching before and after your workout prevents muscle stiffness and helps relax the body.
- Prioritise Recovery: Your energy levels fluctuate during your cycle, so do not push yourself too hard. Focus on light workouts and get enough rest when needed.
- Eat Right Food: Eat nutrient-rich foods to replenish lost iron and maintain energy levels. Stick to eating lean proteins, leafy greens, and healthy carbs.
What are Exercises to Avoid in Your Periods?
The following are a few workouts that must be avoided during menstruation:
- High-intensity workouts or intense cardio can aggravate fatigue and discomfort.
- Heavy weightlifting may increase menstrual cramps and lower back pain.
- Inverted Yoga Poses like headstands and shoulder stands can disrupt blood flow.
- Excessive core workouts like crunches and intense abdominal exercises may add pressure to an already sensitive area.
What are the Dangers of Overexcerising During Periods?
Know that pushing yourself too hard with period exercises can leave you feeling completely drained. The goal is to feel better, not trigger more pain, cramps, nausea, or headaches. Your body is already working overtime, so give it a balance of movement and rest.
The Bottom Line
The above guide helps you get started with workouts during periods but remember that one size does not fit all. What works for someone else may not suit your body. Before pushing your limits, consult your gynecologist and inform your trainer to find what works best for you.
FAQ’s
1.Is it compulsory to work out during periods?
No, it is not mandatory. Listen to your body. Light exercises can help with cramps and fatigue if you feel up for it. But if you need rest, that is okay too.
2.Can exercise during periods help with mood swings?
Yes. Physical activity releases endorphins. These chemicals help improve mood and reduce stress, irritability, and fatigue often associated with PMS.
3.Which is the best workout during periods?
Low-impact exercises like walking, yoga, stretching, and light strength training are ideal. These help with circulation, cramps, and energy levels without putting too much strain on the body.
4.What days should I work out on my period?
There is no fixed rule. If you feel energetic, you can work out on any day. Some women prefer lighter workouts in the first few days and gradually increase intensity as their energy levels rise.
5.Does exercise reduce period flow?
Not necessarily. Exercise can improve circulation and reduce bloating, but it does not significantly impact menstrual flow. However, excessive high-intensity workouts might cause irregularities over time.
6.What is the best time to exercise during the menstrual cycle?
The best time depends on how you feel. Energy levels tend to be lower in the first few days due to reduced estrogen and progesterone levels, so light workouts like yoga or walking are ideal. As you move into the follicular phase (after your period ends), energy levels rise. So, this is a perfect time for strength training and higher-intensity workouts.