Are you contemplating shelving your running shoes indefinitely at the mere thought of exercising during menstruation? If you're worried about the impact of your period on your fitness regimen, you're in good company.
Numerous individuals forego their workout sessions during this monthly phase for various reasons. However, there's truly no justification for abstaining from physical activity solely due to menstruation.
Benefits of exercising on your period
The physical and psychological advantages of physical activity persist even during menstruation. Indeed, maintaining a regular exercise routine can potentially alleviate some of the typical discomforts associated with menstruation.
As per Dr. Christopher Holligsworth, the menstrual phase is a nuanced period hormonally. "Progesterone and estrogen levels hit their nadir throughout the duration of the menstrual cycle's period phase, contributing to feelings of fatigue and reduced vitality," he elucidated.
However, refraining from exercise won't conserve energy or enhance well-being. Rather than halting all physical activity during menstruation, view this time as an opportunity to explore different workout regimens. Here are five perks of engaging in exercise during your period.
Decrease PMS symptoms
Should you find yourself grappling with weariness and fluctuations in mood in the days preceding your period and throughout its duration, engaging in consistent aerobic workouts could potentially alleviate these symptoms.
Tap into your endorphins
As exercise triggers a natural surge of endorphins, it has the capacity to lift your spirits and genuinely improve your mood. Brandon Marcello, PhD, contends that among the primary advantages of exercising during menstruation is the release of endorphins and the resulting "high" from the workout. Additionally, he suggests that since endorphins act as natural pain relievers, their release during exercise could provide relief from menstrual discomfort.
Experience more strength and power
According to research findings, during the initial fortnight of your menstrual cycle (day one marking the onset of your period), you might witness more substantial improvements in strength and power owing to diminished levels of female hormones.
Enhance your mood
Strength and conditioning coach and founder and CEO of BIRTHFIT, Dr. Lindsey Mathews, said exercising at this time will enhance your mood and increase circulation. Exercise also tends to alleviate cramps, headache, or back pain associated with your period.
Combat painful periods
If you experience painful periods, also called dysmenorrhea, you know all too well how uncomfortable this time of the month can be. The good news is that exercises such as light walking may help you decrease these symptoms.
The best exercises to do on your period
The initial days of your menstrual cycle can often be the most uncomfortable, particularly if you experience heavy bleeding. This underscores the significance of prioritizing gentle movements and exercises during this period.
John Thoppil, an OB-GYN, emphasized that the optimal exercise during menstruation is the one that resonates with you. However, he highlighted the necessity of diversifying your workout routines during this phase. Additionally, he noted that reducing exercise intensity might be beneficial during your period. Bearing this in mind, here are some suggestions for physical activity while menstruating.
Light walking or other light cardio
Keep your cardiovascular or aerobic exercise at a lower intensity or back off on the amount you do. Consider light cardio, walking, or shorter bouts of aerobic exercise. There’s researchTrusted Source supporting the idea that your lungs work better later in your cycle, so consider keeping that type of training for the end of your period.
Low-volume strength training and power-based activities
Due to the potential for an increase in strength during this time, including low-volume strength training and power-based activities is a smart move. In fact, Matthews said this is a great time to do longer flow sessions that involve a mix of strictly strength work and cardio.
Yoga and Pilates
The period spanning two to three days before your menstruation begins offers an excellent opportunity to participate in activities such as yoga. Such practices can aid in the relaxation of your body and potentially alleviate symptoms like cramps, breast tenderness, as well as muscle fatigue and soreness.
In the absence of any discomfort associated with your menstrual cycle, you're encouraged to maintain your usual exercise regimen. However, it's crucial to be attentive to the adaptations your body undergoes during this time. If you notice any deviations from your typical performance, it's advisable to give yourself some leeway and dial down the intensity accordingly.
Exercises to avoid on your period
Just as certain activities might be more suitable for participation during your menstrual period, there are also exercises you might consider avoiding. Nevertheless, many women can maintain their regular exercise regimen with minor adjustments.
According to Marcello, in general, it's advisable to reduce the stress and volume of training during this phase. "This doesn't imply stopping training altogether - on the contrary, it simply suggests scaling back a bit," he clarified.
If you're feeling unusually fatigued, it might be prudent to scale down intense cardiovascular or endurance-focused workouts. Marcello noted that during this time, many women report a heightened rate of perceived exertion, making moderately challenging exercises feel significantly more difficult. He also recommended abstaining from skill and precision training during these few days.
The bottom line
Consistent physical activity is advantageous for both your physical well-being and mental health. There's no scientific rationale to forgo your exercise routine during menstruation. On the contrary, there's evidence suggesting that exercise can be beneficial during this period.
The crux of the matter is this: Persist with your exercise regimen, but dial down the intensity, particularly if you're experiencing fatigue. Diversify your workouts, allocate additional time for recuperation, and respect your current capabilities.
