I am an absolute fitness enthusiast. I love working out as it helps me to be fit physically as well as mentally. But when I'm on my period, that's the only time I think about it again. I question myself should I exercise today or not. Do I feel okay today? If the answer is yes, then I go for it and if it's no, then I won't hesitate to take a break that day. So, whether to work out or not during one's periods depends on the person itself.
But, before we get into some simple workout tips to follow on your periods, let's look at the advantages of working out during that time of the month.
Exercising During Your Periods Has Many Advantages:
Someone who is generally healthy and has no underlying medical concerns can work out throughout their period, according to science. "As a woman gets older, she can notice changes in her menstrual cycle and period flow. As a result, it's only natural for a woman's capacity to deteriorate as she ages. If there is no medical problem, the lady must decide for herself how amazing she feels on that specific day." says Nidhi Chauhan, a consultant gynecologist at Mumbai's Saifee Hospital.
Exercises can help everyone live a healthier lifestyle. When it comes to maintaining hormonal balance and having a healthy period, it can be very beneficial. During menstruation, a woman's body undergoes numerous physical and hormonal changes that can be managed with period exercise.
Some people believe that exercising during their periods can assist with mood swings, anxiety, bloating, exhaustion, nausea, cramps, migraines, gas production, and other concerns. I also feel the same. After finishing a workout I feel so refreshed and it helps me feel happy about myself. Working out has been shown to increase the release of endorphins, or "feel-good hormones," which help in the reduction of physical and emotional stress.
While some techniques and exercises can be helpful during your period, certain positions should be avoided.
Exercises which can be done during Periods:
Many women are hesitant to exercise during their periods and question themselves, "Can we exercise during periods?"
As per Science, Yes, women can work out during their periods.
For some women, the first few days of their periods might be difficult. The majority of the time, these are linked to severe bleeding and menstrual pains. The key to your solution is you need to listen to your body. You can try a low-impact version of a workout during the first few days of your cycle. Here are some workouts that you can do throughout your periods.
1. You can go for a Walk
As everyone knows, walking is one of the best exercises in the world of fitness. During these times, a brisk walk may be the best type of exercise. It assists in the removal of body stiffness. So, slip on your favorite comfortable sneakers and go for a nice walk or a stroll around the neighborhood. This period-time activity will improve your mood while also reducing bloating, which is a typical problem during periods. Gentle body movements, such as arm and neck rotation while walking, might assist in relaxing your muscles.
2. You can perform low-volume strength training
As we all know how great strength training workouts are to build muscles in our bodies. If you don't want to go for a walk or don't have the access to the gym, some mild weight lifting can be also done at home as these exercises are so beneficial for gaining muscle flexibility as well as strength. You can make it low impact by doing body-weight exercises or dumbbells having less weight.
3. Dancing can be an option
Dancing is a brilliant activity that has the capability to uplift your mood while burning calories. So, enrolling in a Zumba class can help you achieve your goal. You can also play some party music at your home to dance to it. You just need to be a little bit careful so that you don't put so much pressure on your body.
4. You can try Pilates
Pilates is one of the most popular and beautiful forms of exercise. It helps you feel relaxed and keeps you calm and healthy. You can customize your workout to target particular muscle groups or full body which is going to help you in a long run. Pilate might even help to lessen the severity of your cramps and mood swings.
5. You can try to do some Stretching
Simple stretches performed at home can be more effective than simply rolling around in bed. If you're having trouble relaxing your body muscles with other activities, consider stretching and taking deep breaths. Try to hold a certain position for a while as it helps in reducing muscle stiffness.
6. Yoga can be a great option too
Yoga is one of the most simple and soothing period time activities that you may do. It aids in the reduction of anxiety and mood swings caused by hormone imbalance at this time.
Warrior Pose, Triangle Pose, Pigeon Pose, and other period yoga poses can assist to enhance blood circulation throughout the body. Yoga has been shown to help with muscle relaxation as well as period symptoms such as bloating and cramping. You can start with simple postures like the butterfly, child's pose, and bridge as a starter.
Exercise Tips for Women During Their Periods:
- Exercises that are more energy demanding should be avoided.
- Exercising for a long duration should be avoided.
- Inversion positions are not advised in yoga.
- When you're working out, stay hydrated.
Conclusion:
While exercising might give you the benefits associated, going over the top can have an equal, if not greater, negative impact.
Excessive exercise can cause you to miss your period entirely. If this occurs, you should seek medical advice and reduce your strenuous activity routine. A healthy menstrual cycle is an indication of excellent health.
Pay attention to your body's needs and perform low-impact exercises to achieve better results.
Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace the medical treatment provided by a healthcare professional. Because each person's needs are different, the reader should check with their doctor to see if the information is appropriate for them.
