During their periods, some people may have symptoms such as stomach trouble, bloating, fatigue, and headache. Physical activity may aid in the reduction of these and other symptoms.
Other health benefits of exercise include a better mood, fewer menstrual cramps, and less fatigue. When people may need to modify their regular exercise program while on their period, staying active can be beneficial.
Learn more about the benefits of exercising during menstruation, as well as how to do it safely and effectively.
Guidelines
There are numerous advantages to exercising during a person’s menstrual cycle, and following a few easy guidelines can make it more fun and comfortable.
Incorporate stretching and yoga
Yoga and tai chi are examples of gentle stretching exercises that can help a person relax, enhance blood flow, and feel better during their period.
People who attended frequent yoga lessons had fewer premenstrual (PMS) symptoms and reported less period discomfort, according to a 2016 study. Breast soreness and abdominal edema were also significantly reduced.
Stay hydrated
Dehydration might make it more likely for a person to have unpleasant side effects like bloating and constipation.
Drinking water may also help to alleviate menstruation pain, making exercise more enjoyable. People who drank 54–68 ounces (approximately 8 glasses) of water per day were compared to individuals who only drank when thirsty in a 2021 study. Researchers discovered that those who drank more water during their periods had less acute menstrual discomfort over the first three days.
Try over-the-counter pain relievers
Back discomfort and cramping might make it difficult to exercise when on your period.
Pre-exercise cramping can be reduced by using over-the-counter pain medications including ibuprofen (Advil) and acetaminophen (Tylenol).
After exercising, using ice or a heating pad covered in a cloth can also assist.
Keep period protection with you
A person’s flow can increase as a result of exercise. This occurs because physical exercise can help blood exit the uterus more quickly.
It is important that a person wears a tampon, pad, or menstrual cup suited for a larger flow to prepare for their period.
In the event of leaking, some people may choose to wear black pants. They should also carry a change of underwear or clothes to the gym to change into after their workout.
Benefits
Here are some of the potential benefits of exercising during your period:
It makes you feel better
Exercise, according to the American College of Obstetricians and Gynecologists, can aid in the reduction of depression symptoms. As a result, if a person is experiencing melancholy, irritation, or rage during their period, exercise may help to improve their mood.
Reduces tiredness
During their period, hormonal changes in the body might make people feel more tired. According to the Office on Women’s Health (OWH), physical activity can improve energy levels rather than deplete them during a period.
Reduces menstrual pain
People who exercised for 30 minutes three times per week for eight weeks had less menstrual pain than those who did not, according to a 2018 study. They came to the conclusion that exercising during and before a period can help alleviate symptoms.
Physical activity does not have to be strenuous or last for a long time to be beneficial. Two 15-minute walks every day can be beneficial. In general, exercise is a healthy decision. It aids in the maintenance of a person’s weight as well as the health of their heart and lungs.
When a woman is on her period and when she is not, exercising is a good idea.
Exercising styles to avoid
There are no restrictions on what exercises people can perform while on their periods, according to the OWH.
A person should constantly take precautions to ensure that they are exercising safely. Wearing safety equipment and not lifting overly high weights without a spotter or support are examples of this.
Overall, people should pay attention to their body throughout menstruation. If a person is really tired, they should lessen the intensity of their workout program to avoid being overly tired.
There is no scientific evidence that people should refrain from doing certain exercises or that they cannot exercise to their full potential during their period.
Risks
Excessive exercise might lead a person to miss their period, so it’s important to be aware of this.
Due to hormonal and physiological changes, endurance and high-performance athletes may skip or stop periods. If a person begins to skip periods after beginning an aggressive exercise routine, they should consult their doctor.
A regular menstrual cycle is generally regarded as a sign of healthy health. Missing periods may indicate that a person is overdoing it when it comes to activity.
Conclusion
Exercise during menstruation can aid with symptom relief and is also good for overall health.
People who are on their periods do not need to limit their physical activities unless they are experiencing pain or discomfort, in which case they should slow down.
Sources
- https://www.womenshealth.gov/getting-active/physical-activity-menstrual-cycle
- https://www.acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS
- https://www.medicalnewstoday.com/articles/326364
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7845092/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962262/
