There are many taboos and myths about menstruation. For example, many women wonder whether or not it is possible to exercise during menstruation.
Can it be done? Does it have any contraindications? Can it play a positive or negative role in your menstrual flow?
Exercise during the cycle
Throughout the menstrual cycle, progesterone and estrogen are at their lowest level, which can make women feel tired and less energetic. However, there are no good reasons to avoid exercising while menstruating.
It will be enough to take simple precautions, such as drinking plenty of water and hydrating as best you can during exercise, taking supplements, and slightly reducing aerobic activity, especially in the first few days.
Sticking to the usual exercise routine can help alleviate some common ailments accompanying the cycle. Let’s look at them in detail.
Decreased PMS symptoms
If you experience fatigue and mood swings in the days leading up to your periods or when they arrive, regular aerobic exercise can reduce these symptoms, which could indicate the presence of PMS.
Improved mood
Exercise leads to a natural increase in endorphins, the substances the brain produces that positively affect mental and physical health. More endorphins, therefore, means being in a better mood, which often tends to be lacking during menstruation.
Decreased pain
Endorphins are also a natural pain reliever, and when released during exercise, they can relieve cramps.
When you suffer from dysmenorrhea, you tend to have a particularly painful menstrual cycle. Practicing gentle exercises and walking helps reduce symptoms.
Exercises to do during your period
The first few days of your period can be the most challenging regarding exercise, especially if you tend to bleed a lot.
It is important to find a good balance between your habits and possibilities, varying your workouts according to your physical performance. For example, you could reduce exercise intensity during those days.
In general, among the recommended physical activity during menstruation:
- Light walking or other light cardio activities, as long as they are in line with your body’s capabilities;
- Yoga and pilates. In addition to helping to relax the body, some yoga and pilates positions reduce pain due to cramps, breast tension, and general muscle soreness;
- Exercises such as push-ups, sit-ups, and weight lifting, perhaps combined with lighter cardio activity.