Can You do Exercise During Periods? Know Its Benefits and Tips: It is not uncommon for women to be troubled by menstrual cramps and pain every month. If you find yourself falling asleep all day long, skipping work, or curling up on your couch in pain, you’re certainly not alone.
Periods, i.e., menstruation, are painful for every woman. In such a situation, there is doubt in every woman’s mind about whether she should exercise during her period or not.
That is why in today’s article, we have come up with the answer to what kind of exercise should be done during periods. Apart from this, we will also tell the benefits of exercising during the period and some tips related to it.
Can You Exercise on Your Period?
Yes, you can do exercise during periods. It is believed that through some activities, you can reduce pain during periods. Also, exercising during periods can make the body more active than on other days.
Also, it can be beneficial to do light exercise to reduce period cramps. However, not every woman’s condition is the same during her period. In such a situation, if someone has a problem of excessive blood flow, then exercise during the period according to the physical capacity or take medical advice before exercising.
Benefits of exercising during periods
There are many benefits of working out during periods. There is no scientific evidence proving that exercising during periods can be harmful or worsen your condition. Lets know why exercise During periods is beneficial?
1. Beneficial in PMS Symptoms
PMS means premenstrual syndrome starts a week or two before the period. During this, women start feeling the problem of headache, joint pain, irritability, mood changes, depression, swelling in the breast. To reduce these problems, exercising during the period is beneficial.
Research published on the website of NCBI (National Center for Biotechnology Information) mentions that doing aerobic exercise (such as swimming, walking, jogging, cycling, etc.) can reduce the symptoms of PMS. On this basis, it can believe that exercising during the period can help reduce PMS symptoms.
2. Boost endorphins
Endorphins are chemicals produced by the body to relieve stress and pain. They work similarly to a class of drugs called opioids. Opioids relieve pain and can cause feelings of euphoria. The surge of endorphins boosts your Energy, reducing the general feeling of sluggishness that often appears in “periods.” Plus, endorphins are also a natural pain reliever for your body, the increased levels of which can help soothe those annoying cramps, aches, and pains.
3. Reduces Cramps
Exercise during periods can reduce pain and menstrual cramps by improving blood circulation. It also enhances and accelerates the shedding of the endometrial lining. You may notice a free flow of blood after a workout, especially if you have concerns like spotting.
In fact, according to experts, exercise releases beta-endorphins in your body that acts like internal opioids to treat cramps and pain. It is also called human morphine. Thus, analgesia or pain relief is possible by exercising during periods.
In addition, prostaglandins are chemicals released in your body during menstruation that cause cramps. Exercise helps burn off this chemical and relieves pain. It’s essential to monitor your symptoms during workouts and training for at least 30 minutes three times a week.
4. Increase strength or Energy
Some women start feeling weak due to changes in hormones during the menstrual cycle. Exercising can be beneficial to overcome such weaknesses. In this context, experts say that exercising can keep the body energetic. In addition, it also maintains the strength of the muscles. In such a situation, it would not be wrong to say that exercising can maintain stability in the body like other days.
5. Rearrange the menstrual cycle
If you have an irregular menstrual cycle and are often unaware of your dates, exercising during periods can help. Exercising during periods can help regulate your period cycle, plus keep your period calendar on track. Aerobic exercise is recommended to achieve this.
6. Good for mood
About two weeks before the period, at the time of ovulation, the level of a hormone called estrogen starts increasing. At the same time, after ovulation, estrogen rapidly decreases, and the level of progesterone hormone starts to rise, which leads to feeling more tired and lethargic. In such a situation, exercising in the morning can keep the body active and improve the mood.
In addition, experts say that physical activity affects hormones called endorphins in the brain, which may improve mood. Based on these facts, we can assume that exercising during the period is beneficial for improving mood.
Best exercise During period pain
1. Kapalbhati Pranayama
If you are thinking of exercising during periods, then Kapalbhati Pranayama can be a good option. Kapalbhati is a breathing exercise with rapid exhalation. By doing this pranayama regularly, you can get relief from problems in menstruation.
2. Child’s Pose or Balasana
The child’s posture is also considered good for menstruation. Through this, you can feel the stretch in the lower back and hips. It can also help relieve stress, reduce back problems, fatigue, gas and bloating, etc.
3. Downward Dog Pose
You can also find Some relief in periods through Downward Dog Pose. By doing this exercise, a stretch is generated in the shoulders, arms, calves, and chest, strengthening the ankles and the muscles of the shoulders, abdomen, and quadriceps.
4. Cat-Cow Pose
You can also do Cat cow pose during periods. This exercise stretches the abdominal muscles, neck, and back. Also, it can help maintain the flexibility of the spine.
5. Cobra Mudra
The benefits of doing cobra pose, i.e., Bhujangasana, can also be seen during menstruation. Through this, the muscles of the chest and abdomen are stretched. Also, it can help maintain the flexibility of the spine.
6. Plank Pose
The plank pose is easy to do. Its practice during periods can be very beneficial. This pose can strengthen the arms, wrists, and spine.
7. Shavasana Mudra
You can do Shavasana mudra after doing all the exercises to get relief. For doing this, lying in the corpse pose, the arms and legs are comfortably separated, and the whole body is consciously closed and allowed to relax.
Some tips for exercising during periods
It is essential to keep the following things in mind before exercising during periods:
- Avoid heavy weight exercise during periods.
- If you are doing any activity during periods, then keep in mind that before this, consult a specialist.
- There is a fear of heavy flow during exercise, so change the pad before exercising.
- Do not stretch the body too much while exercising.
- During the period, exercise only in the morning on an empty stomach.
- Do not exercise if your period is painful.
- Avoid exercising immediately after having a meal during your period.
- If you want to exercise in the evening, then do it only after 4 hours of eating.
- Try wearing loose-fitting clothes.
- Do not exercise beyond your capacity.
Risks of over-exercising
Exercising can cause your periods to stop, also known as amenorrhea, for several months. Prolonged amenorrhea can lead to other health issues such as osteoporosis and infertility. It is more common in professional athletes and those undergoing intense, GI-gen-level physical training.
Other possible causes of amenorrhea include stress, low body weight, certain medications, and contraception. If you start missing periods, it is vital to talk to your doctor.