When it comes to workouts during periods, females have to think twice whether they should hit the gym or not. If you are a fitness enthusiast, you may see it as a problem or may overcome it as a battle. You often ask yourself, ‘Can I do exercise in periods?’. Many women undergo different levels of pain and cramps during their periods. Stats report that around 23% women between 20 and 29 years suffer menstrual problems. So, exercise during periods is usually considered safe, but you need to be mindful of certain things we have discussed in this blog.
Exercise in Periods – Safe and Beneficial!
During your periods, you may want to skip working out because of the pain you have to go through. But there is no such need to do it. Instead, you can tap into various physical and mental health benefits from exercise:
-
Keeps You in a Good Mood
When your periods end, the estrogen levels dip, and due to this, your mood may fluctuate to being anxious and angry or sad. However, exercise in periods can help boost your mood. It happens as your body releases endorphins and dopamine. As per the American College of Obstetricians and Gynecologists, you can go with exercise in periods that reduce the signs of depression, anger, and anxiety.
-
Alleviates Menstrual Pain
Studies have found that if you workout even for 30 minutes 3 days a week and continue this cycle for 8 weeks, you will observe less menstrual pain. This doesn’t mean that you go overboard with exercise during this period. You can go for a walk for two sessions of 15 minutes a day or do another exercise for period cramps to go away and see the results.
-
May Boost Energy Levels
While you workout during your menstrual phase, you may experience more energy. However, this experience is individual to everyone. Some women may feel low on energy on those days. You can track your menstrual cycle to track your energy levels during your periods, as it can vary on different days. You can track and adjust your routine according to training your body well.
Exercise to Do in Periods
Well, there is not just one best way to exercise in periods, but you can perform a few that are better than others. Here are a few exercises to do in periods:
-
Stretch Your Whole Body
Stretching can be a good exercise for period pain, as it helps release tension in your body muscles and calms your mind. If you don’t feel like dedicating a lot of time, just 10-15 minutes is enough to get relief during periods. Stretching also improves blood flow in your pelvic region and can be a fruitful exercise for period cramps.
-
Go for a Walk
You may have been walking almost every day. If not, 10-15 minutes of light walking can ease your pain during menstruation. If you feel sad or upset, a light walk can be effective in managing your mood swings.
-
Child’s Pose
It is also known as Balasana. It is one of the calming yoga poses to do in periods. Moreover, it also helps make your body completely flexible. If you perform this pose, it also imparts therapeutic benefits, releasing the muscular pain out of your body. This asana stretches your back, neck, and shoulders extensively.
-
Head-to-Knee Forward Bend
This pose is also called Janu Sirasana. It helps strengthen your digestive and reproductive systems. If you experience backache, muscle fatigue, or cramps during periods, do this for effective results.
Exercise for Early Periods
If your periods are irregular, delayed, or missed, you would want to induce them immediately. You can do light exercise for irregular periods, though there are no scientifically supported home remedies or exercise for getting periods immediately. Light workout routines, stretching, or yoga may help relax your muscles, restore hormonal imbalance, and regularise your menstrual cycle.
Summing Up
Have you ever come across the thought, ‘Should we do exercise in periods? If you workout regularly, you must have! There are certain myths around it, but studies have shown that you can exercise in periods. You don’t have to pull yourself back during menstruation. Instead, you can leverage this as your power to overcome pain, sadness or anxiety. Some yoga poses and stretching forms may help relax your muscles. This can improve your hormonal balance and normalise your cycle if you experience irregular or missed periods. In severe cases, you should consult a healthcare provider for effective results.
