Things to Know About Exercising During Your Period

Exercise and healthy diet are the most essential things that can help you stay fit and fine. However, most women always get confused whether they should continue exercising during the most difficult 7 days of the month. Periods come with cramping, bleeding and other related discomforts that can make going to the gym a bit difficult, but there are a lot of exercises that you can do during this time of the month. Yes! You read that right. You can do exercise during your periods and that will help you in a lot of ways.

Getting your periods and working out during your period can sometimes be a mess, especially if you get those painful menstrual cramps. At this time, all you wish to do is just lay down on your couch with a hot water bag. There are numerous myths about exercising during the menstrual cycle, but the fact is that keeping yourself active can alleviate different symptoms associated with menstruation.

 Some of the common symptoms that women face during periods are:

• Abdominal cramps 
• Stomach upset
• Nausea
• Vomiting 
• Mild to severe Headache 
• Bloating of stomach 
• Mood swings
• Tiredness or Fatigue

As per a lot of studies conducted around the world it is found that various physical, as well as hormonal changes in a woman’s body, causes these symptoms. If women continue doing proper exercises during her menstrual cycle, then both the hormonal and physical changes can be balanced. Infact, the benefits of working out during periods is that it can help to enhance the production of a hormone called endorphins (feel-good hormones) and, in turn, can help to reduce pain, improve mood swings and reduce irritability.

Related Article: 10 Easy Fitness Tips for Working Women

What are the exercises a woman can do during her menstrual cycle?

• Let us have a look at the list of exercise during period:
  1. Yoga: Yogasana can help to relax your mood, reduce your pain, increase blood circulation in the body, reduce weight and do much more. There are a lot of yoga poses that can be done during your menstrual cycle.
  2. Strolling or walking: If you are working out during periods to lose more weight, then you should consider a 30 minute walking or strolling session.  Along, with burning calories, this will also help to improve your digestive system and relax your cranky mood swings.
  3. Light cardio or exercises: Some of the best and light exercises that you can easily do during your periods are:  jogging, cycling and swimming. These exercises are not at all stressful and reduce your pain as well as irritability instantly. These exercises are also very good for reducing weight as well as maintaining healthy cardiovascular health.
  4. Dancing: We know that you are not supposed to do breakdance or any such hard form of dance during your periods. Still there are a lot of simple dance forms like zumba or Indian dance forms that are a form of light exercise and can easily help to rejuvenate your mood while reducing your weight, improving your digestion, reducing bloating and doing much more. 
  5. Stretching: There are a lot of simple stretching exercises that you can do at home easily without even going to the gym during your periods. These relaxing stretches can help to relax your muscles, reduce crampings and reduce joint pain.
  6. Strength training: If you are already doing stretch training, then we would suggest you to continue doing some light strength training exercises, instead of heavy duty liftings. This will help to increase your body’s flexibility and muscle strength.

What should a woman avoid during her periods?

It is important to do exercise during periods, but at the same time, you must also keep in mind that you should not put too much stress on your body or interfere with the natural process of your menstrual cycle. There are certain exercises that one can do during normal times, but should try to avoid during periods. Here are a few things that you need to avoid:

• Prolonged or strenuous exercises: Working out strenuously for long hours is not considered good for your body while you are on your periods. However, this doesn’t mean that you need to put a hold on your regular exercise routine. The only thing is that you need to be a little more cautious and can do 30 minutes of moderate exercise. You should also avoid jumping jacks or squats during periods if you feel uncomfortable. Prolonged and vigorous exercise sessions can lead to exercise-induced inflammation during periods. 
• Inversion-type yoga poses: Although there is no scientific evidence, still it is believed that inversion-type yoga poses can pull your uterus towards your head. This, in turn, can make your ligaments broader and compress the veins that carry blood away from your uterus. All these can lead to vascular congestion and increased bleeding.
• Listen to your body first: While doing exercise if you feel tired, nauseous or in pain, then immediately stop doing that activity. This is a natural process where your body is telling you to stop what you are doing so that you can avoid any further complications.

Fact You Should Know About 10 Biggest Fitness Myths of All Time

How to maintain personal hygiene and comfort during periods when exercising?

It is very important to maintain personal hygiene and comfort during the menstrual cycle even while doing exercise and after exercise. Here are some basic tips that one needs to follow during this period:

• You need to choose products that make you feel comfortable. For example: If you aren’t comfortable using sanitary pads and are worried about leakage, then you can always opt for tampons, cups or anything that makes you feel comfortable.
• After you are done with your exercise sessions make sure to take a shower.
• You must change your undergarments after exercising.
• Once done with your workout you must change your sanitary products immediately.
• Change your sweaty clothes and put on fresh clothes, this will make you feel comfortable and fresh.
• Don’t forget to stay hydrated and eat nutritious diet.

Conclusion: We hope this article helped you to clear your doubts related to exercising during periods. Stay healthy, exercise daily and be happy. Happy periods !