Training on Period: Easy Tips for Rocking Your Workouts
Training on period could be irritating especially when you are dealing with symptoms such as cramps, bloating, and fatigue. However, including some exercise in your routine during your period is beneficial, offering both physical and mental relief.
Overview
The menstrual cycle “Period” is a natural and inevitable part of a woman’s life, and while the idea of working out during your period might initially seem challenging, embracing physical activity during this time can bring about many benefits. These include reduced menstrual cramps, improved mood, and heightened energy levels.
In this in-depth guide, we will explore effective ways to work out during your period, tailoring your fitness routine to accommodate the fluctuations in energy and comfort levels that accompany this monthly cycle.
Understanding Your Body
Every woman’s menstrual cycle is unique, and it’s essential to recognize and respect these individual differences. Paying attention to your body’s signals is key to adjusting your workout routine accordingly. During menstruation, your body undergoes various hormonal changes that can affect your energy levels and stamina.
In the initial days, you might experience lower energy levels, so opting for gentler exercises like yoga or brisk walking can be more comfortable. As your period progresses, you may find that engaging in more intensive workouts becomes achievable. It’s all about understanding your body and embracing a workout routine that suits your needs.
Benefits of Working Out on Your Period
Contrary to common beliefs, working out during your period can offer a range of benefits. From alleviating menstrual cramps to boosting mood and reducing stress, regular exercise can enhance your physical and mental well-being.
1– Fight Your Period Pains
Consistently maintaining a fitness routine brings notable benefits, particularly in alleviating menstrual cramps. Exercise increases the production of substances called beta-endorphins in your blood, endorphins are natural painkillers that provide effective pain relief, especially during the menstrual period like the pain of cramps and headaches.
In a 2019 review, it was revealed that committing to 45 to 60 minutes of exercise, spanning various intensity levels including yoga and brisk walking, at least three times weekly, markedly alleviated the intensity of menstrual cramps.
2– Improve Your Mood
Exercise gives you a natural endorphin high, which can enhance your mood and make you feel better.
As Estrogen levels decline after ovulation and towards the end of your period, you might encounter feelings of sadness, anger, anxiety, or depression.
Fortunately, engaging in physical activity proves to be a mood booster, releasing release feel-good hormones called endorphins, which promote positive thoughts, and provide valuable support both before and during your menstrual cycle.”
3– Reduce PMS Symptoms
Scientific evidence suggests that including regular physical activity into your routine can offer significant benefits in the days before and during your menstrual cycle. Before your period, you may encounter various symptoms associated with premenstrual syndrome (PMS), which vary among individuals. These symptoms may involve physical discomforts like bloating and breast tenderness, as well as psychological symptoms such as mood swings or irritability.
Embracing moderate exercise like walking, yoga, or dancing during this time of the month can help to reduce these pains.
4– Lighter flow
Regular exercise contributes to the maintenance of a healthy body weight and supports optimal hormonal balance, both crucial factors in regulating your flow.
The Best exercises to do on your period
The first day or two of menstruation might not be the most suitable time for exercising, often due to a heavier flow. During this period, you may find it more convenient to engage in home-based workouts. If the early days of your menstrual cycle are hard, consider taking it easy and adjusting your exercise routine as necessary.
Here are a few ideas for workouts to keep you healthy and happy on your period:
Walking
Walking is a beneficial exercise during the menstrual cycle. It helps alleviate cramps, boosts mood through endorphin release, improves circulation, regulates hormones, increases energy levels, and reduces stress. This low-intensity aerobic exercise provides a gentle yet effective way to stay active and support overall well-being during menstruation.
Light Weightlifting
If you can’t go for a walk or visit the gym, you can still engage in light weightlifting at home. Try light lifting and power-based exercises to enhance muscle flexibility and strength.
Running
Running? Yes, running!
During the latter days of your menstrual cycle or when experiencing mild symptoms, consider going for a gentle run. Take breaks if you feel discomfort, as running has the potential to promptly alleviate pain and irritability.
Dancing
Dance is a beneficial supporter during menstruation, easing physical discomfort and boosting emotional well-being. Rhythmic movements relieve cramps and enhance blood circulation while releasing endorphins reduces stress. Engaging in dance classes builds a supportive community, offering a positive distraction and joy of expression.
Yoga and Pilates
The two to three days before your period is a great time to start participating in activities such as yoga. Participation in yoga during this period can effectively ease tension in your body and may potentially reduce symptoms like cramping, breast tenderness, as well as muscular fatigue, and soreness.
In the absence of any menstrual discomfort, feel free to maintain your regular exercise routine. However, it is important to be mindful of the subtle adjustments your body undergoes during this time. If you notice a decline in your usual performance, offer yourself some flexibility and consider moderating the intensity of your workout.
Swimming
For many girls, the idea might be unfamiliar, but swimming proves to be one of the most soothing and mild forms of exercise, even during menstruation. If your menstrual flow is light, the water’s counter-pressure prevents excessive bleeding. To enhance protection, use tampons. Some medical professionals propose that being in cold water may lead to reduced bleeding, thanks to the temporary constriction of blood vessels caused by the cold.
Don’t force your body to exercise!
Remember to listen to your body and avoid Strenuous or prolonged exercise, and inversion poses with yoga are not recommended.
Hygiene with Period workouts
Maintaining proper hygiene during menstruation, especially when engaging in physical activity, is crucial. Consider the following fundamental guidelines. Firstly, opt for menstrual products that provide comfort. If you’re anxious about potential leaks while exercising during your period, you may choose to use tampons. However, if you’re not accustomed to using tampons, it’s not the ideal time to experiment, as improper insertion can lead to discomfort or distraction.
Alternative menstrual products such as pads, menstrual cups, and discs can be equally effective or even superior to tampons for some individuals. You can also combine these products to prevent staining on your underwear. Use whichever method suits you best.
During Exercising:
Choose breathable and comfortable workout clothes to enhance overall comfort during your period. Consider wearing moisture-wicking fabrics to manage sweat and prevent potential skin irritation.
After Exercising:
After your workout take a shower, change your underwear, use a fresh pad or tampon, and change into fresh clothing.
Extra Tips!
Don’t Forget Your Mind-Body Connection
Incorporate mindfulness activities, such as meditation or deep breathing exercises, to manage stress and improve your mental well-being. A mindful approach to exercise can enhance your mind-body connection, helping you navigate the challenges of your menstrual cycle more effectively.
Stay Hydrated
Staying hydrated is crucial, especially during your period when your body expends more energy, as it helps to relieve bloating and reduce water retention.
Make a conscious effort to drink plenty of water before, during, and after your workout to stay hydrated and support your body’s natural functions.
Take Care of Your Nutrition during a period
Paying attention to your nutrition is the key. Consuming a well-balanced diet rich in iron, magnesium, and vitamins can help combat fatigue and support your body through the menstrual cycle.
Remember, take it easy on yourself, while exercising during your period is beneficial, it’s perfectly fine to rest when you’re not up for a workout. Relaxing with a bath or enjoying tea and a book can be just what your body needs to recharge.
What you need to know…
Embracing a workout routine during your period is not only possible but can also be a valuable tool for enhancing both physical and mental well-being.
By understanding your body’s needs, choosing the right exercises, and making thoughtful adjustments to your routine, you can maintain an active lifestyle throughout your menstrual cycle.
Remember, the key is to prioritize your comfort and choose activities that make you feel good, allowing you to embrace the full potential of your body even during menstruation. In doing so, you’ll not only conquer the challenges of your period but also empower yourself through a holistic and supportive approach to fitness.
Frequently Asked Questions (FAQs)
Q: Can I engage in high-intensity workouts during my period?
A: While high-intensity workouts are possible, it’s advisable to start with gentler exercises and gauge your comfort levels.
Q: Are there specific exercises to avoid during a period?
A: Generally, exercises that involve intense core work or extreme flexibility might be uncomfortable, so listen to your body and make modifications as needed.
Q: How can I alleviate menstrual cramps during a workout?
A: Gentle stretching, yoga poses like a child’s pose, and applying heat to the lower abdomen can help alleviate cramps during exercise.
Q: Is it safe to swim during a period?
A: Yes, using a tampon or menstrual cup is a safe and effective way to swim during your period.
Q: Can regular exercise help with menstrual symptoms?
A: Yes, regular exercise has been shown to reduce menstrual symptoms such as cramps, bloating, and mood swings.
Q: Should I consult a healthcare professional before starting a workout routine during my period?
A: If you have any concerns or underlying health conditions, it’s advisable to consult with a healthcare professional before starting a new workout routine.
Q: How can I stay motivated to work out during my period?
A: Listen to your body, choose enjoyable activities, and consider working out with a friend for added motivation.
Q: Are there specific exercises for each menstrual phase?
A: Yes, adapting your workout to your menstrual cycle’s different phases can be beneficial. We provide specific recommendations in the guide.
References
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004142.pub4/full
- https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-973052
- https://www.mdpi.com/1660-4601/17/5/1618
- https://www.researchsquare.com/article/rs-1815604/v1
- https://www.tandfonline.com/doi/abs/10.1080/02640414.2019.1597826
- https://go.gale.com/ps/i.do?id=GALE%7CA752011578&sid=googleScholar&v=2.1&it=r&linkaccess=abs&issn=08847355&p=AONE&sw=w&userGroupName=anon%7Ec2f568ba&aty=open-web-entry
- https://go.gale.com/ps/i.do?id=GALE%7CA206958858&sid=googleScholar&v=2.1&it=r&linkaccess=abs&issn=15269140&p=HRCA&sw=w&userGroupName=anon%7E2529be8e&aty=open-web-entry
