Many females are hesitant about doing physical activities during their period. But you can stay active nonetheless. If you want to know how performing exercises during your periods can affect your fitness routine, we’ve got you covered! Certain exercises during periods can help reduce period cramps. However, if you feel fatigued, consider toning down the intensity of the exercise.

What you need to know:

Benefits of exercising during periods
Considerations for exercising during periods
Exercise modifications for periods
When to avoid exercise during periods?

Benefits of exercising during periods

Here are some of the benefits of exercising during periods:

Improves your mood: Exercising during your periods can boost endorphins, resulting in a better mood. Endorphins are often known as natural painkillers, and they can give you relief while you are on your periods.
Reduces fatigue: While you are on your periods, hormonal changes in your body can make you feel fatigued. However, physical activities, yoga postures, and certain exercises during periods can help boost your energy levels instead of lowering them.
Reduces menstrual complications: Women who exercise for at least 30 minutes three days a week face less menstrual pain than those who lead a sedentary lifestyle. As a result, exercises during periods can help you with period cramps. However, it is vital to note that these physical activities and exercises during periods don’t have to be for a long time. Even 15-minute walks twice a day can benefit your health, one instance being enhanced heart and lung function.

Considerations for exercising during periods

Here are some tips you can consider while performing exercises during your menstrual cycle:

Drink more water: If you are dehydrated while you are on your periods, you are more likely to experience unpleasant effects like bloating and constipation. Drinking water and staying hydrated can help reduce menstrual pain.
Try less intense exercises: Consider light cardio, aerobics, or stretching exercises like yoga postures and tai chi. These exercises during periods can aid in reducing tension and enhancing blood flow.

Exercise modifications for periods

Typically, you may undergo irritability, mood swings, or nausea in the first few days of your periods. As a result, it is much better to focus on low-intensity exercises. Here are a few exercises during periods that you can incorporate to feel better:

Low-intensity cardio exercises:

Tone down cardiovascular and aerobic exercises. Go for light cardio, like soft jogging and some aerobic exercises.

Strength training exercises:

If you are up for it, try some gentle strength-training exercises. Use lighter weights than what you would normally use, and avoid heavy weights during the first few days of the cycle.

Yoga and pilates

Practise simple yoga postures while you are on your periods to relax your mind and body. In addition, they can aid in reducing muscle cramps, fatigue and soreness. You can also incorporate easy pilates exercises to stretch your muscles.

When to avoid exercise during periods?

Now that you know the answer to the question, “Can we exercise during periods?”, it is important to address when you should consider avoiding exercise. If you feel unusually tired, or there is an increase in the pain meted out by menstrual cramps, avoid exercising. Get adequate rest and 7-8 hours of quality sleep to alleviate painful cramps.

Maintaining a regular menstrual cycle is healthy. As a result, don’t over-exercise and consider talking to your doctor if you start missing your periods or face any health issues.

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