Exercise and menstruation aren’t typically two things we think about together, right? But, believe it or not, there’s a compelling reason to do so. Working out during your period might not sound like the most appealing idea, but it has some surprising benefits. This article will shed light on these perks, from reducing PMS symptoms to boosting mood and strength. We’ll also dive into the relationship between your menstrual cycle and exercise, recommending some of the best workouts and those to avoid. Remember, ladies, we’re all unique. So, listen to your body, adjust accordingly, and let’s break some sweat!
The Benefits of Working Out on Your Period
Working out while riding the crimson wave has some awesome benefits that are totally worth the effort. For one, exercise releases endorphins that can help reduce the nasty PMS symptoms like cramps, bloating, and mood swings that make periods the worst. And speaking of mood, breaking a sweat is a great way to boost your spirits and energize when you’re feeling drained on your period. The endorphins don’t just make you happier – they act as natural pain relievers too, helping calm the cramping and achiness.
Another benefit is that your strength and power levels actually increase during certain times of your cycle, thanks to changes in your estrogen levels. When estrogen peaks around ovulation, you may find that you have increased endurance and muscle power. Taking advantage of these high-performance days with some challenging strength training is a great idea.
Lastly, working up a sweat helps increase blood circulation, which can limit menstrual pain. The increased blood flow provides relief and combats discomfort. So take advantage and get moving! The discomfort will be so worth it for the boost in mood, energy, strength and overall period relief.
Understanding Your Menstrual Cycle and Exercise
Here’s the thing – your menstrual cycle affects your workouts way more than you may realize. Your hormones are constantly fluctuating throughout your cycle, which directly impacts your strength, stamina and energy levels.
For example, when estrogen is elevated leading up to ovulation, you may feel more powerful and resilient during exercise. But when estrogen and progesterone drop during your period, you may feel drained and need to go easier on yourself.
It’s so important to tune into your body and track where you are in your cycle each month. Pay attention to which days you wake up feeling strong and energetic vs sluggish and tired. Take notes on which workouts feel great when you’re ovulating vs what feels difficult and painful when you’re menstruating.
Based on all this intel, you can adjust your fitness routine accordingly. Do more challenging workouts on your high energy days, and opt for restorative exercises when you need a break. There’s no one-size fits all – it’s about customizing your workouts to sync with your monthly ebb and flow. Honoring your body’s needs will keep you active and comfortable no matter what phase your cycle is in.
Recommended Exercises During Your Period
When it’s that time of the month, adjusting your workouts can make all the difference. Here are some of the best types of exercise to try during your period:
Walking is a great go-to because it’s gentle, gets your body moving, and boosts feel-good endorphins. Whether you do a brisk walk around the neighborhood, take a hike in nature, or walk on the treadmill while watching Netflix, this simple activity offers big benefits.
Light cardio like using the elliptical machine, stationary bike, or swimming laps are also fabulous options. You’ll get your heart pumping without intense impact on your joints and muscles. Try keeping your cardio sessions to about 30 minutes for a manageable sweat sesh when you’re menstruating.
Yoga and Pilates are perfect for reducing stress, loosening tight muscles, and improving flexibility – which all work wonders when you’re dealing with period aches. Focus on gentle stretches, restorative poses, and slower flows during this time of the month.
You can still do some strength training too, just opt for lower volume and weight so you don’t overexert yourself. Power-based moves like squats, lunges, planks, and push-ups are great. Use lighter weights and focus on higher reps, like 3 sets of 15-20 reps. This will boost your strength without causing strain.
The key is choosing the right level of intensity – not too crazy, but not totally sedentary either. Mix up these low-impact yet effective workouts to keep your body moving during your period. You’ll feel so much better!
Exercises to Avoid During Your Period
While staying active on your period is great, there are some workouts that are better to avoid when you’re menstruating:
High-intensity interval training (HIIT) classes can be rough on your body when you’re already feeling delicate and fatigued. All that jumping and quick bursts can exacerbate cramps and discomfort.
Similarly, heavy lifting that strains your core and back can cause pain when your muscles are already tense from PMS. Ditch the heavy barbell work and save it for after your flow ends.
Contact sports like football, hockey, and basketball also come with higher risk of injury when your coordination may be a bit off due to period symptoms. Play it safe and avoid these higher impact activities.
The key is listening to your body – if something doesn’t feel right, don’t force it. There are plenty of other great workouts to choose from that won’t cause additional suffering during your time of the month.
The Need to Vary Workouts and Reduce Intensity
Here’s the deal – you gotta switch up your workouts and reduce the intensity when you’re on your period. Your body needs different types of exercise on different days based on where you’re at in your cycle. What felt awesome yesterday could feel crappy today.
So listen to what your body is asking for each day, and adjust accordingly. Maybe you take a yoga class one day, go for a walk the next, and do a lighter cardio workout after that. Keeping it varied prevents boredom and overexertion.
It’s also key to lower the intensity – your max effort will look different during your period versus other times of the month. Don’t try to PR your weights or sprint a 5K. Pulling back a little prevents pain, fatigue and disappointment.
But don’t make the mistake of skipping workouts altogether – keeping a regular exercise routine with modifications is crucial. You’ll feel so much better sticking to a manageable program versus sitting on the couch all week.
Final Thoughts
To wrap things up, exercising during your period isn’t a taboo—it’s a game-changer. From reducing PMS symptoms and boosting mood to increasing strength, the benefits are hard to ignore. Remember, your period isn’t a hurdle to your fitness journey; it’s a part of it.
Adjusting your workouts according to your cycle can lead to a more balanced and effective fitness regimen. So, ditch the one-size-fits-all approach. Listen to your body—it knows best. Whether it’s yoga, light cardio, or a gentle walk, there’s a workout perfect for every stage of your cycle. Embrace the power of period workouts and keep moving forward!
