When experiencing symptoms like cramps, bloating, and fatigue during menstruation, the idea of going to the gym might seem unappealing. However, engaging in exercise during this time could improve both your physical and mental well-being.
From enhancing mood to alleviating cramps, staying active can significantly ease menstrual discomfort. Yet, it's essential to consider certain factors when exercising during your period, such as making activities more enjoyable and recognizing when your body requires rest.
The Benefits of Working Out on Your Period
Initially, it may not sound appealing, but incorporating exercise into your menstrual routine can provide notable advantages. Below are some compelling reasons to contemplate engaging in physical activity during your period.
Your Period Cramps May Go Away
Maintaining a regular fitness regimen may lead to a reduction in the severity of menstrual cramps. According to a 2019 review, engaging in any form of exercise, such as yoga or brisk walking, for 45 to 60 minutes at least three times per week, significantly decreased the intensity of menstrual cramps.
Exercise triggers the release of beta-endorphins in the bloodstream, which are substances known to alleviate pain, including the discomfort often associated with menstruation.
Potential Alleviation of Other Menstrual Symptoms
If you experience fatigue, mood swings, or bloating during your menstrual cycle, exercise could provide relief.
Exercise enhances blood circulation, reduces levels of aldosterone—a hormone responsible for salt and water retention—and boosts the production of anti-inflammatory compounds. This combination effectively mitigates symptoms such as bloating and breast tenderness.
In a 2018 study involving 65 women, those who engaged in an 8-week program comprising three 20-minute workout sessions per week reported significant reductions in symptoms like bloating, nausea, and breast swelling compared to a control group that did not exercise.
Your Mood Could Improve
When estrogen levels decrease—after ovulation and towards the end of your period—you may experience feelings of sadness, anger, anxiety, or depression.
However, engaging in physical activity can uplift your mood by triggering the release of endorphins and neurotransmitters like dopamine, fostering positive thoughts. This positive impact can be beneficial both before and during your period.
A 2020 review of 17 studies found that exercise effectively improves psychological symptoms associated with premenstrual syndrome (PMS), such as anger and anxiety. PMS refers to the combination of symptoms commonly experienced one to two weeks before menstruation.
Research indicates that maintaining an active lifestyle can also help regulate mood during menstruation.
Your Flow Might be Lighter
Consistent exercise supports maintaining a healthy body weight and fostering optimal hormonal equilibrium, crucial for regulating menstrual flow.
A recent small-scale study in 2021 involving 128 women found that those who refrained from exercising during their menstrual cycles experienced longer periods, heavier flows, and heightened fatigue and cramping compared to those who exercised during their period.
Exercises To Do
There isn't a universally superior method for exercising during menstruation, but certain activities have demonstrated positive effects on your cycle.
Here are some exercises to consider during your period.
Resistance Training
Don't hesitate to continue your resistance training regimen during menstruation if you're fond of lifting weights or engaging in body-weight exercises.
Consider incorporating resistance bands into your routine for added variety and challenge. While strength training may not directly alleviate menstrual symptoms, focusing on weight-lifting techniques during the follicular phase, when estrogen levels are at their peak, can enhance muscle mass and tone, contributing to overall strength and fitness. Check out available options for resistance bands to enhance your workouts.
Cardiovascular Exercises
Aerobic or "cardio" workouts are designed to elevate your heart rate. You can incorporate activities such as jogging, dancing, and walking into your routine throughout your menstrual cycle.
Research indicates that aerobic exercises like dancing and walking may reduce the duration and intensity of symptoms such as bloating and cramps, commonly experienced before and during menstruation.
Engaging in brisk walks, hiking, or cycling can also uplift your mood and alleviate symptoms of anxiety and depression often encountered during this phase of your cycle.
Gentle Exercises
Activities such as yoga, stretching, and tai chi—a blend of self-defense techniques and meditation—have proven effective in easing menstrual cramps, diminishing feelings of depression, and enhancing energy levels.
Certain yoga poses are particularly beneficial for alleviating premenstrual syndrome (PMS) symptoms. For instance, Child's pose can alleviate fatigue and bloating, while cobra pose may counteract feelings of depression and low energy.
Exercises To Avoid
During your period, adjust your exercise routine based on how you feel. Avoid pushing yourself excessively; listen to your body's need for rest.
Intense workouts, such as long-distance running, can disrupt your cycle, potentially causing missed or halted periods.
Hormonal fluctuations affect energy levels throughout the menstrual cycle. Keeping an exercise diary helps track energy changes, aiding in the creation of a suitable workout routine.
When energy is low, opt for low-intensity activities like walking or yoga instead of high-intensity workouts.
Ways to Enhance Comfort While Exercising During Your Menstrual Cycle
Opt for the right period products: Whether it's tampons or period underwear, choose the product that makes you feel most comfortable and secure during your workout.
Ease the pain: If period symptoms like cramps are bothering you, consider taking a pain-reliever to make your workout more enjoyable.
Maintain proper hygiene: To alleviate any concerns about odor while working out, ensure you practice good hygiene habits like wearing clean underwear and workout attire, cleansing your genital area after exercising, and regularly changing your tampons or other period products to stay fresh and healthy.
Stay prepared: Keep your gym bag stocked with your preferred period products and pain relievers, and consider including individually wrapped, unscented body wipes for a quick refresh if you have plans after your workout.
Be gentle with yourself: While exercising during your period can be beneficial for alleviating symptoms, it's important to listen to your body. If you're not feeling up to a workout, it's perfectly okay to take a break and indulge in some self-care activities like a soothing bath or enjoying a cup of tea with a good book.
Quick Snapshot
Exercising during menstruation can effectively reduce typical symptoms such as cramps, bloating, and mood swings.
Various forms of exercise are suitable during your period, ranging from gentle options like walking and yoga to more intense activities like jogging. However, it's crucial to tune into your body's signals and adjust your workouts accordingly.
Feeling the need to skip a day of exercise during your period is completely normal. Yet, if your symptoms are significantly impacting your ability to maintain an active and healthy lifestyle, consulting with your healthcare provider can offer insights into potential causes and treatments to enhance your well-being.