Periods can be unbearably painful for some women but that should never stop you from working out. Simple, yet effective exercises can not only help you stay fit but will also help in easing down the cramps that you might get during periods. Exercising during periods are highly recommended because it’s very important to make the body move. But always remember to listen to your body and not overdo the workouts.
The point to remember is that you should workout or exercise at a decent speed or pace and not overdo it just because you love to workout a lot. You have to give your body the time it needs to heal up from the bleeding. Listed below are some of the exercises that are highly recommended during periods which works wonders for your body.
• Walking: Going for a walk when you’re on your periods is the simplest and the easiest exercise you can do. The only thing that you have to do when on periods is to keep the body engaged in the gentle activity. You can consider light walking for 30 minutes. Just make sure that you walk at an average pace to allow the movement of your leg to loosen your pelvic muscles and alleviate yours from the pain.
• Leg Lift: Leg lifts are recommended as a very effective exercise during periods because they help in loosening up or easing down of your abdominal, back and pelvic muscles.
• Side lunges: If you compare the side lunges with the normal lunges, you’d feel that these are little on the gentler side. They are easy on knees so won’t hurt more during the periods. Side lunges help in easing down the cramps in the hips, butt, and thighs.
• Plank: Planks are recommended because it helps in strengthening your back and they also ease the tension during the periods. An added advantage of planks is the fact that your butt, hips, abs, chest, and arms are also benefited from it.
• Child Pose: The Child’s pose or balasana is restorative and calming. This exercise lengthens the back which helps in relieving the tension and tightness. The child pose also opens up the hips and improves the digestion which makes it an easy exercise during periods.
FAQ’s
2. What types of exercises are recommended during periods?
Exercises such as walking, light jogging, yoga, stretching, and low-impact aerobics are recommended during periods. These activities help alleviate cramps, reduce bloating, and enhance overall well-being without putting too much strain on the body.
3. How can yoga benefit you during your period?
Yoga can benefit you during your period by promoting relaxation, reducing stress, and alleviating menstrual cramps. Specific poses like the Child’s Pose, Cat-Cow Pose, and Reclining Bound Angle Pose can help relieve lower back pain and abdominal discomfort.
4. What role does stretching play in managing period symptoms?
Stretching helps to release muscle tension, improve blood circulation, and reduce cramps. Gentle stretches targeting the lower back, hips, and abdominal muscles can relieve menstrual pain and increase flexibility and comfort during your period.
5. Can aerobic exercises help reduce period pain?
Yes, low-impact aerobic exercises, such as brisk walking or light cycling, can help reduce period pain by boosting circulation, increasing endorphin levels, and improving mood. These activities help to distract from discomfort and enhance overall energy.
6. Should you do strength training during your period?
Light strength training can be beneficial during your period as it helps build endurance and maintain muscle mass. However, it is advisable to avoid heavy lifting or intense workouts if you experience severe cramps or fatigue.
7. How does exercise affect menstrual flow?
Exercise can positively affect menstrual flow by improving circulation and reducing bloating. While some may notice a slightly heavier flow immediately after exercise, it generally helps regulate the flow and reduce menstrual discomfort over time.
8. What are the benefits of practicing breathing exercises during your period?
Breathing exercises help to calm the nervous system, reduce stress, and manage pain. Techniques like deep belly breathing or alternate nostril breathing can provide relief from cramps, improve oxygen flow, and enhance relaxation.
9. Can exercising during your period help with mood swings?
Yes, exercising during your period can help manage mood swings by releasing endorphins, the body's natural mood enhancers. Physical activity also reduces cortisol levels (the stress hormone), which can help stabilize mood and improve emotional well-being.
10. Are there any exercises to avoid during your period?
It is advisable to avoid high-intensity exercises, heavy lifting, or activities that involve excessive twisting or turning of the abdominal area if you experience severe cramps, fatigue, or heavy flow. Focus on gentle, low-impact exercises that feel comfortable for your body.
