How to Stay Fit During Your Period

Hello Ziddis! Periods have always been voted as the worst days to expect being productive by many people. Periods are challenging days of the month when you don’t feel like even getting out of bed at times, let alone hopping on a treadmill or lifting kilos. While it is normal to feel low on energy and motivation during your periods, there are ways you can stay active and, surprisingly, these ways can help ease your cramps, improve your mood and boost your energy levels too! The key is to listen to your body and understand what it feels like and needs during those days.

Let us understand how our approach towards fitness during your period must be, what exercises are best, what to avoid, and how to adjust your nutrition for comfort and energy.

Working Out During Period

Can you work out during your periods? Yes, most definitely! Should you work out during your periods? Depends on what your body tells you! In most cases, your body benefits from working out during periods. Your hormone levels fluctuate during menstruation, and that can lead to fatigue, mood swings and lower endurance. This does not mean you should skip working out, but it means you must adjust your intensity. Here’s how:

Listen to your body. If you feel drained or have cramps, avoid working out and rest or go for lighter movements.

• You can shorten your session to 20 minutes instead of 1 hour.
• Wear comfy clothes like cute tank tops and comfortable joggers.
• Stay hydrated
• Have healthy, nutritious and warm food.
• Try including flax seeds and pumpkin seeds in your diet.
• Try some relaxing yoga or meditation to ground your mind and deal with mood swings.

Benefits of Exercise During Period

During periods, you often prefer curling up under your blanket and having your comfort food. This is a ritual we all follow. But sometimes light to moderate exercise can be a better option than this. Here’s why:

• Exercise reduces cramps and bloating by increasing blood flow and releasing endorphins, which are your body’s natural painkillers.
• Exercising can boost your mood and help you fight fatigue.
• Working out can help you channel your energy and ease PMS symptoms like irritability and anxiety.
• Skipping workouts during periods can derail your consistency and progress. By only showing up for your workout session, you can stay on track with your fitness goals.

Core Exercises During Period

You might think that ab workouts would be off limits during your periods. But no. They can be done. In fact, some core exercises can relieve lower back and abdominal pain and help with better circulation in the pelvic area. Though it is important to avoid anything too intense.

Some of the best core-friendly exercises during periods are:

• Pelvic tilts- Lie on your back, bend your knees, placing your feet parallel on the ground and gently tilt your pelvis up and down to ease lower back tension.
• Cat-cow stretch- This helps give a good stretch to your spine and relief from cramps.
• Dead bugs- This strengthens your core without strain.
• Bird-dog- This exercise helps engage your abs and back with minimal pressure on the lower abdomen.
• Bridge pose- This helps activate the glutes and core while reducing pelvic tension.

These are basic, low-intensity workouts that you can do even during your periods so that they help you get some relief from cramps and uplift your mood.

Read Also: Things to Know About Exercising During Your Period

Nutrition Tips During Your Period

Fueling your body the right way is more important than ever during periods. Your body is going through a sensitive time, and these foods can make you feel much better:

• Iron-rich foods like leafy greens
• Magnesium-rich foods like nuts and dark chocolate
• Complex carbs like oats, sweet potato or quinoa
• Hydrating foods like watermelon, cucumber
• Warm foods like soups

However, there are certain foods that you should avoid during your menstrual cycle.

• Excessive caffeine
• Salty and processed foods
• Excess sugar

Periods are a time when giving in to our cravings is justified, so instead of cutting them off, you can balance them with healthy food.

Takeaway

Staying fit and active during your periods might not be a walk in the park, but a walk in the park can make it so much easier. It is just about listening to your body and giving it a little stretch. Be gentle with your body and make sure you do not push your limits. Even some yoga, stretching or a leisurely walk can be your bestie during menstruation.

Staying fit during your period isn’t about pushing through pain, but giving your body what it needs.