Exercise During Period: What You Should Do and Avoid

Benefits of exercising on your period

Even if you are in the middle of your period, you can still get the mental and physical advantages of working out. Maintaining a regular schedule might assist in alleviating some of the usual difficulties that are associated with menstruation.

According to the research conducted by Dr. Christopher Holligsworth, the period is a difficult time to understand from a hormonal perspective. According to his explanation, “During the full length of the period phase of the menstrual cycle, both progesterone and estrogen are at their lowest, which might cause people to feel weary and less energetic.”

Having said that, avoiding physical activity will not help you save energy or improve your mood in any way. Utilize this week as an opportunity to try out some new forms of exercise rather than giving up all movement while you are experiencing your period. Here are five advantages of staying active while you are on your period.

Reduce the effects of the PMS.

Regular cardiovascular activity may help alleviate symptoms such as exhaustion and mood fluctuations that you may feel in the days leading up to your period as well as while you are actually on your period.

Make use of your body’s endorphins.

Because exercise produces a natural high from endorphins, it has the potential to improve both your state of mind and the way you physically feel. According to Brandon Marcello, Ph.D., one of the primary benefits of exercising when on your period is the production of endorphins and the “high” you get from working out. He also mentioned that because endorphins are a naturally occurring painkiller when they are released during exercise, it is possible for you to feel some alleviation from periods of discomfort.

Strength and power will be increased for you.

Due to lower levels of female hormones during the first two weeks of your menstrual cycle (the first day of your period), one study found that you may be able to experience greater gains in strength and power during this time. Day one of your period is considered day one of your menstrual cycle.

Elevate your state of mind.

Dr. Lindsey Mathews, a strength and conditioning coach as well as the founder and CEO of BIRTHFIT, stated that engaging in physical activity during this time will improve your mood and boost circulation. In addition, regular exercise can help decrease period-related symptoms such as cramping, headaches, and back discomfort.

Combat unpleasant periods

If you suffer from painful periods, commonly known as dysmenorrhea, then you are all too familiar with the discomfort that can come during this time of the month. The good news is that physical activity, even something as simple as a brisk stroll, may help you experience fewer of these symptoms.

The most effective workouts for when you’re on your period

The first few days of your period may be the most uncomfortable for you, particularly if you have a history of experiencing heavy or excessive bleeding around this time. Because of this, you should prioritize activities that center on making mild movements and performing light workouts.

According to John Thoppil, an OB-GYN, the type of exercise that is best for you during your period is the one that you enjoy performing. Having said that, he emphasized how essential it is to change up your training routine throughout this week. In addition to this, he mentioned that you could tone down the intensity of your workouts while you are experiencing your period. Keeping this in mind, the following are some suggestions for ways to stay active when on your period.

Walking or other modest forms of cardiovascular exercise

Reduce the amount of time you spend on cardiovascular or aerobic activity, or reduce the intensity of the workouts you already undertake. Think about doing some modest aerobic activity, like walking, or performing shorter bursts of aerobic exercise. There is evidence that backs up the theory that your lungs operate better later in your cycle, so you should give that kind of training some thought toward the end of your period instead of earlier in the cycle.

Resistance exercise with a low volume and activities focusing on power

It is a good idea to incorporate some low-volume strength training and exercises that focus on power during this time because there is a chance that your strength will increase. According to Matthews, this is an excellent time to perform longer flow sessions that include a combination of pure strength training and cardiovascular exercise.

Yoga and Pilates

Activities such as yoga, which can help relax your body and perhaps minimize symptoms such as cramps, breast tenderness, muscular weariness, and stiffness, are excellent choices for the two to three days coming up to your period.

If you aren’t suffering any pain or discomfort from having your period, you shouldn’t have any problem continuing with your typical workout regimen. Just keep in mind the changes that are taking place within your body at this period. If you notice that your body isn’t performing as well as it typically does, you should take some time off and reduce the level of intensity in your workout.

Exercises to avoid on your period

While there may be some pursuits that are more suited for you to engage in while you’re having your period, there are also some physical activities that you should steer clear of. Despite this, a significant number of women will be able to maintain their regular workout routines with merely a few tweaks here and there.

In general, Marcello recommended that you cut back on the intensity and volume of your workout during this time. “This does not mean that you should cease training; on the contrary, all that this indicates is that you should cut back a little bit,” he said.

If you are feeling abnormally weary, you should probably decrease the amount of hard cardiovascular or endurance-type training that you are doing. According to Marcello, “at this time many women report having a rise in the rate of perceived exertion,” which means that activities that are normally considered to be of moderate difficulty feel like they are of considerably greater difficulty. He said that it would be best to skip any training that required ability or precision during these few days.