Truth is… cramping, bleeding, and other discomforts make completion of a 30-minute workout nearly impossible. Well, if you’re concerned about how your period will affect your fitness routine, you’re not alone.
For many reasons, lots of women skip their workouts during this time of the month. Exercising during your period might be the very last thing you feel like doing. However, there are a stack of reasons why it’s really a good idea.
Here’s everything you need to know about exercising on your period as well as any considerations to avoid or try.
Myths Vs. Facts
MYTH 1: IT’S NOT SAFE TO EXERCISE DURING YOUR PERIOD.
FACT: Just don’t overdo it, exercising during your period is not only safe, it’s encouraged by experts.
MYTH 2: YOU GAIN WEIGHT JUST BEFORE YOUR PERIOD.
FACT: It’s actually just water retention, which disappears by the time your period starts.
MYTH 3: YOU BURN MORE CALORIES IF YOU EXERCISE WHEN MENSTRUATING.
FACT: Nope. But you do if you exercise in the luteal phase of your cycle, just before your period.
Benefits of Exercising During Menstrual Period
The benefits of exercise shouldn’t stop just because you have your period. In fact, keeping up with a routine can actually help relieve most of the common discomforts experienced during menstruation.
“Both progesterone and estrogen are at their lowest during the entire length of the period phase of the menstrual cycle, which can make people feel tired and less energetic.”
Dr. Christopher Holligsworth, NYC Surgical Associates
Above all, avoiding exercise isn’t going to save your energy or make you feel better. Instead, use this week as an opportunity to try new workouts. Read on to know more about its benefits…
1. Decreases PMS symptoms
Premenstrual syndrome (PMS) refers to physical and emotional symptoms that occur one to two weeks before a menstrual period. Common symptoms include having acne, tender breasts, bloating, feeling tired, irritability, and mood changes. Often these symptoms are present for around six days.
Experiencing fatigue and mood swings before and during your periods may be lessened by doing regular aerobic exercise. When you sweat, water leaves the body, which can also relieve uncomfortable belly bloat.
“The more active you areand more regular you are with your activity, the better your periods end up being—less cramping, less heavy flow.”
Stacy Sims, PhD, exercise physiologist for USA Cycling Women’s Track Endurance Program and co-founder of Osmo Nutrition
2. Elevates endorphins
Endorphins are hormones produced by our pituitary gland. Its main function is to inhibit the communication of pain signals in our system which thereby reduces pain and produces a feeling of euphoria.
Exercising triggers the release of these “mood-enhancing” endorphins, which anecdotal evidence suggests that you may at least take your mind off the pain, elevate your mood and actually make you feel better. A recent study also revealed a correlation between higher levels of physical fitness and fewer PMS symptoms.
“One of the main benefits of exercise during periods is the endorphin release and workout “high.” Also, these endorphins are a natural painkiller, when they are released during exercise, you may feel relieved from discomforts.
Brandon Marcello PhD | Pro, Olympic & collegiate high performance expert
3. Provides more strength and power
One study found that the first two weeks of your menstrual cycle (day one being the first day of your period) may allow you to experience greater gains in strength and power due to low levels of female hormones.
The best workout to do during your period? High-intensity interval training, Sims says. “
When your period starts, estrogen and progesterone levels drop. As a result, carbohydrate and glycogen become accessible. That is to say, this hormone shift makes fuel more accessible to your body, allowing you to push harder and get more out of workouts than you would during other times of the month.
According to the Office on Women’s Health (OWH), hormonal changes in the body can increase sensations of fatigue in women during their period. Rather, being physically active can boost energy levels instead of lower them.
4. Enhances mood
Exercising during periods enhances mood and improves blood circulation throughout the body. It also tends to alleviate cramps, headache, or back pain associated with your period.
In addtion, according to the American College of Obstetricians and Gynecologists, exercise can help to reduce feelings of depression. Thus, exercising may help to lift a person’s mood who’s experiencing sadness, irritability, or anger during their period.
5. Reduces menstrual pain
Dysmenorrhea, also known as painful periods or menstrual cramps, is the pain experienced during menstruation. We know all too well how uncomfortable this time of the month can be. The good news is that exercising may help you decrease these symptoms.
Similarly, a study done by the Journal of Education and Health Promotion found people who exercised 3 days a week for at least 30 minutes for an 8 week time frame had less menstrual pain than those who did not. They have concluded that exercising during and before a period may reduce symptoms.
Additionally, an exercise does not have to be vigorous or for an extended period of time. Even two 15-minute walks a day is sufficient, not only that it helps a person maintain their weight but also keeps the heart and lungs healthy. Exercising is significantly beneficial either a person has her period or not.
6. Keeps you cool
Body temperature is normally lower than normal during periods. As a result, this allows the body to store more heat without reaching the highest point set by our central nervous system, which therefore means that during this time, we can tolerate hotter and more humid climates.
Best Exercises To Do During Periods
The first few days of your period may be the most uncomfortable, especially if you tend to bleed a lot. That’s why focusing on exercises with gentle movements should be on top of your list.
Here are a few suggestions:
- Light Walking – An easy exercise which you can integrate to your daily routine. It doesn’t require any special equipment, clothing or location, it doesn’t take that much time to implement and you can also adjust your own speed according to your comfortability.
- Light cardio or aerobic exercise – This means exercising in a lesser period of time than you normally do on a regular day..
- Low-volume strength training and power-based activities – It’s due to the potential for an increase in strength during periods. If you are up to it, you should decrease the weight you might normally use and no heavy-duty lifting at this time in your cycle.
- Gentle stretch and balancing: Yoga can help relax your body and reduce symptoms such as cramping, breast tenderness and muscular fatigue and soreness. Do only upright positions though. In addition, Pilates is good for stretching muscles and reducing cramps. While, Tai Chi is good for reducing tension and stress. Also, some people may find swimming relieve painful periods by helping the body feel weightless in the water.
Don’t Forget To:
• Stay hydrated
Dehydration can increase the likelihood of experiencing abdominal bloating and constipation during periods. Staying hydrated can keep stools moving through the bowel and reduce discomfort during an exercise session. Keeping water on hand and drinking fluids at least every 15 minutes during an exercise session can definitely help.
• Keep period protection with you
Exercise may increase blood flow during periods because physical activity can help blood exit the uterus faster. It is important to be prepared by wearing a tampon or a menstrual pad designed for stronger menstrual flow. Some people may wear dark pants, just in case some blood gets onto their underwear or pants. Dark clothing makes it less noticeable. Packing extra underwear or pants to change into after an exercise session can help.
• Try over-the-counter pain relievers
Back pain and cramping can initially keep someone from exercising while on their period. So, taking over-the-counter pain relievers such as ibuprofen and acetaminophen may help to reduce cramping before a workout session.
Exercises To Avoid During Periods
You want to use exercise during your period as a positive tool but there are certain things that you should avoid doing such as:
- Strenuous exercise or exercise for a prolonged period of time which could harm the body during menstruation. This doesn’t mean to stop what you normally do, but just cut back some.
- Inversion-type poses with yoga are not recommended. As spiritually believed, some women feel that these positions go against the normal flow of energy during periods which could stop or disturb the flow and leading to reproductive problems.
On the other hand, physiologically, inversion yoga poses causes the uterus to be pulled toward its head causing the broad ligaments that support it to stretch and cause a partial collapse of the veins that carry the blood supply away from the uterus. As a result, it can lead to vascular congestion and increased bleeding since the arteries that supply the uterus continue to pump blood into the area. - Lastly, if you feel unusually fatigued, nauseous, or an increase feeling of pain or discomfort, stop what you are doing and rest. If it persists, stop exercising completely. This is not a time to subscribe to the idea of “no pain, no gain”. Always listen to your body.
Dangers of Overexercising
It is important to be aware that excessive exercise can cause a person to miss their period. As an example, high performance athletes may skip periods due to hormonal changes.
If you have indulged in an intense exercise routine and started missing periods, consult your doctor. Having a regular menstrual cycle is usually a sign of good health, but starting to miss periods could signal overexercising.
Perform Intimate Hygiene Especially When Exercising During Periods
After completing your workout routine, make sure to perform the following habits to ensure cleanliness:
- Bathe using soap or another body wash product.
- Change your underwear.
- Use a fresh pad or tampon.
- Change into other clothing if you feel that you got sweaty or leaked in any way.
Conclusion
The bottom line is… continue exercising, but reduce the intensity, especially if you’re feeling fatigued. Vary your workouts, take extra time to recover, and honor what you’re capable of.
People do not need to restrict any particular physical activities when on their periods unless they experience pain or discomfort, which suggests they should slow down.
Author’s Notes
It’s okay to give yourself a break.
If you’re really not feeling it, don’t beat yourself up. It’s all right to take a day or two off. Even just a gentle stroll counts as exercise, and it may help you feel better!
Personally, I continue my workout routine even during periods. To be safe and avoid feeling over fatigued, I skip the gym every 2nd day of my periods which is actually when there’s heavy blood flow. During this time, I feel weak and prefer to just lay down on my bed and stretch.
That being said, skipping your workout routine is not a crime. 🙂
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