Which Exercises Can Be Done During Periods?
Feeling fatigued, irritable, experiencing pain and bleeding? During a woman’s menstrual cycle, changes in hormones can lead to increased feelings of tiredness, irritation, and discomfort. It may be unappealing to exercise while menstruating, but it’s worth knowing that certain period-related symptoms can be alleviated through physical activity. Exercise during periods boosts the circulation of blood to your pelvic region, leading to a reduction in menstrual discomfort.
In fact, exercising during the menstrual cycle triggers the release of endorphins that can uplift your mood, and help in decreasing symptoms associated with periods. Exercise in periods is also beneficial in promoting overall health and well-being.
This article discusses the top exercises that can be done during the period, benefits, and tips to gain the best results from exercises during the menstruation phase.
Benefits of Exercise in Periods
From low-impact exercises such as Yoga and Walking to high-impact exercises like strength training and swimming, exercise in periods can provide a range of physical and mental benefits. From alleviating menstrual cramps and bloating to improving blood circulation and reducing stress, exercise can mitigate period-related pains and elevate mood.
Physical activities also enhance bone density, eliminate fatigue, and nullify the risks of period-related disorders. With better cardiovascular health, muscle strength, and mental happiness, women who exercise during their period experience less discomfort and pain during their menstruation.
Research suggests that women often report feeling mentally tired during their menstrual cycle. Engaging in exercise has numerous health benefits and has been associated with a lower likelihood of developing severe health problems. It is a common remedy for menstrual fatigue.
However, not all regular exercises align with periods. Some exercises may cause more discomfort. Therefore, for optimal exercise benefits, there are only a certain set of exercises that you should incorporate into a daily routine during periods.
Let us discuss the best exercises that can be done during periods to help women improve their overall health during their menstruation:
Best Exercises During Periods
Hormonal changes during menstruation can lead to a lack of motivation and energy, as well as personal symptoms like inflammation, due to decreased levels of estrogen and progesterone. It is important to opt for low-key activities during this time. Engaging in a light walk can boost mood and alleviate sensations of depression, anxiety, and nervousness. Taking a 30-minute walk can enhance energy levels and alleviate PMS symptoms, while also promoting healthier lung function during the later stages of the menstrual cycle.
If you’re having difficulty maintaining your usual level of intensity, opt for simpler aerobic exercises such as using a treadmill. Continue other cardiovascular activities such as jogging, cycling, swimming, or similar activities. Aerobic exercises have numerous benefits for overall fitness, including weight loss, improved cardiovascular health, and strengthening of muscles.
In case you have no inclination towards exercise, performing basic stretches can also be beneficial. Even rolling around in bed and stretching your muscles can prove effective. It is important to ensure that you are breathing properly while doing so.
In case you are unable to go out for a walk or to the gym, you can still engage in light weight lifting exercises at your home. These exercises may include power-based moves and light lifting, which will enhance your muscle flexibility and strength.
The practice of yoga can aid in the relaxation of the body and alleviate the discomfort that comes with the menstrual cycle. By engaging in breathing exercises during the menstrual cycle, blood flow is improved and feelings of nausea can be reduced. Yoga has a calming effect on the nervous system, minimizing stress and tension and promoting an overall sense of well-being.
Planks strengthen the back muscles and help ease the tension in the back during the periods. Along with easing period symptoms, it helps strengthen the hips, chest, butt, abs, and arm muscles. Plank provides equilibrium and balance to the back, front, and side muscles of the body.
Cycling indoors is a gentle cardio workout that can benefit your body during periods. It enhances blood flow throughout your body, providing relief from tension and leaving you feeling refreshed.
#8 Leg Lifts
During menstruation, leg lifts are a highly recommended exercise as they effectively loosen and relax the abdominal, back, and pelvic muscles.
#9 Side Lunges
Side lunges are a more gentle alternative to normal lunges and are easy on the knees, making them a suitable exercise during periods. Side lunges are particularly helpful in relieving cramps in the hips, buttocks, and thighs
#10 Child Pose
The Balasana, also known as the Child’s pose, is a relaxing and restorative yoga pose that helps to alleviate tension and stiffness by stretching the back. This pose can improve digestion and loosen the hips, making it a comfortable exercise to perform even during menstruation.
Tips for Best Results from Exercise in Periods:
Avoid Extremely Strenuous Exercises: When menstruating, it may not be advisable to engage in strenuous or prolonged exercise as it can have negative effects on the body. In case you experience an uncommon level of exhaustion, nausea, or a rise in pain or uneasiness, it is important to take a break and rest.
Stay Hydrated: Staying hydrated while working out is crucial, especially during menstruation, as it can provide relief from symptoms such as back pain and cramping. It is essential to drink ample amounts of water to reap these benefits.
Take a Warm Bath: To alleviate muscle spasms and induce relaxation in the body, it is recommended to take a warm bath post-exercise. Alternating between the application of cool and hot compresses on the abdominal area can also help ease cramps and discomfort.
Get Sufficient Rest: Taking rest and getting sufficient sleep can aid in restoring the body to its normal state.
Use Pain-Relieving Devices: You can use menstrual pain-relieving devices such as Welme’s Period Pain Relief Device. This device is a natural and drug-free option backed by scientifically proven TENS technology that can provide relief from menstrual cramps. It works by using built-in technology to produce endorphins and reduce pain signals to the brain.
Typical symptoms of the period such as cramping, bloating, fatigue, headaches, etc. can hamper your willingness and pleasure in exercising. It might not seem like the ideal time to engage in physical activity. However, multiple research proves the calming effect exercise can have on menstruating women. Utilizing period pain relief devices can further help in alleviating some of the associated symptoms of periods.
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