{"id":69133,"date":"2023-07-18T12:26:19","date_gmt":"2023-07-18T06:56:19","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=69133"},"modified":"2025-07-08T15:13:05","modified_gmt":"2025-07-08T09:43:05","slug":"3-effective-exercises-during-periods-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/07\/18\/3-effective-exercises-during-periods-what-you-need-to-know\/","title":{"rendered":"3 Effective Exercises During Periods: What You Need To Know"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Many females are hesitant about doing physical activities during their period. But you can stay active nonetheless.\u00a0 If you want to know how performing exercises during your periods can affect your fitness routine, we&#8217;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.\u00a0\u00a0\u00a0<\/span><\/p>\n<h2><strong id=\"Benefits-of-exercising-during-periods\">Benefits of exercising during periods<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the benefits of exercising during periods:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Improves your mood: <\/b><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Reduces fatigue: <\/b><span style=\"font-weight: 400;\">While you are on your periods, hormonal changes in your body can make you feel fatigued. However, physical activities, <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/05\/12\/which-yoga-postures-and-mudras-can-help-you-cool-down-during-summers\/\">yoga postures<\/a><\/strong>, and certain exercises during periods can help boost your energy levels instead of lowering them.\u00a0\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Reduces menstrual complications: <\/b><span style=\"font-weight: 400;\">Women who exercise for at<\/span><span style=\"font-weight: 400;\"> least 30 minutes three<\/span><span style=\"font-weight: 400;\"> 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\u2019t have to be for a long time. <\/span><span style=\"font-weight: 400;\">Even 15-minute walks<\/span><span style=\"font-weight: 400;\"> twice a day can benefit your health, one instance being enhanced heart and lung function.\u00a0<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Considerations-for-exercising-during-periods\">Considerations for exercising during periods<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69218 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/07\/Image-2-800-x-533.jpg\" alt=\"Considerations for exercising during periods_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Here are some tips you can consider while performing exercises during your menstrual cycle:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Drink more water: <\/b><span style=\"font-weight: 400;\">If you are dehydrated while you are on your periods, you are more likely to experience unpleasant effects like bloating and constipation. <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/05\/10\/the-importance-of-staying-hydrated-in-hot-climates\/\">Drinking water and staying hydrated<\/a><\/strong> can help reduce menstrual pain.<\/span><\/li>\n<li aria-level=\"1\"><b>Try less intense exercises: <\/b><span style=\"font-weight: 400;\">Consider light cardio, aerobics, or stretching exercises like yoga postures and tai chi. These exercises during periods can aid in <\/span><span style=\"font-weight: 400;\">reducing tension and enhancing blood flow<\/span><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Exercise-modifications-for-periods\">Exercise modifications for periods<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69219 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/07\/Image-1-800-x-533.jpg\" alt=\" low intensity exercises_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Low-intensity cardio exercises:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tone down cardiovascular and <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/01\/06\/fun-aerobics-workout-to-burn-calories-effectively-by-shalini-bhargava\/\">aerobic exercises<\/a><\/strong>. Go for light cardio, like soft jogging and some aerobic exercises.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Strength training exercises:<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Yoga and Pilates\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/01\/03\/day-2-easy-pilates-workout-to-strengthen-your-muscles\/\">easy pilates exercises to stretch your muscles<\/a><\/strong>.\u00a0\u00a0<\/span><\/p>\n<h2><strong id=\"When-to-avoid-exercise-during-periods?\">When to avoid exercise during periods?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the answer to the question, \u201cCan we exercise during periods?\u201d, 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining a regular menstrual cycle is healthy. As a result, don\u2019t over-exercise and consider talking to your doctor if you start missing your periods or face any health issues.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercising during menstruation can help reduce fatigue, improve mood, and alleviate menstrual symptoms. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D<\/span>rink more water and engage in less intense workouts during this time.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Consider low-intensity cardio, strength training, as well as yoga and Pilates.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. 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But you can stay&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":69216,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6,3446],"tags":[3852,3851],"class_list":["post-69133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-fitness","category-womens-wellness","tag-can-we-do-exercise-during-periods","tag-exercises-during-periods"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Types Of Exercises During Periods For A Healthier Lifestyle<\/title>\n<meta name=\"description\" content=\"Exercises during periods can provide numerous benefits and help manage menstrual symptoms. 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