- Benefits of Working Out During Periods
- Tips for Working Out During Periods
- Risks of Working Out During Periods
If you’re wondering whether it’s safe or beneficial to work out during your period, you’re not alone. Many women feel uncertain about exercise during this time of the month, but there is no need to worry. Read on to learn more about the benefits of working out during periods.
Benefits of Working Out During Periods
Working out during your period can have a great number of benefits for your physical and mental health. It can help to relieve symptoms such as cramps, bloating and fatigue, as well as boost energy levels. Exercise can also help to improve your mood and reduce depression and anxiety. Exercise can also help to reduce PMS symptoms, so we will explore these benefits of working out during your period in more detail.
For many women, exercising during periods is beneficial in improving their overall mood. Women have reported feeling more energized and having improved mental clarity after a good workout as it increases the level of endorphins in the brain. Not only does it help boost a woman’s energy levels and make her feel more alert, Exercise helps relax the body and mind, and relieves stress-inducing hormones such as cortisol. Studies suggest that physical activity can be an effective in alleviating symptoms of premenstrual syndrome (PMS). Additionally, exercising during periods may reduce other PMS symptoms such as bloating, cramps, water retention, fatigue and irritability. Being physically active may also help increase self-confidence and provide you with a better mindset overall.
Periods can cause physical discomfort and pain due to cramps, backache and headaches. Research indicates that physical activity can reduce the symptoms of premenstrual syndrome (PMS). Regular exercise can help release endorphins, the hormones that make you feel good and also help reduce your cramps. When you perform light to moderate exercise during periods, it helps stretch your abdominal muscles as well as your back muscles, promoting better circulation for improved support. This reduces the stress on your body and lowers inflammation by releasing prostaglandins hormones which in turn reduces the pain and cramps associated with PMS.
Exercise during your period can help to improve your mood, energy levels and overall well-being. Physical activity can also improve sleep during this time of the month. Many women experience sleeping problems due to their hormones changing during menstruation. Exercise helps you to tire out the body enough so that it requires more rest when needed, leading to improved sleeping patterns which promotes a better mood and energy in the day. Additionally, regular physical activity strengthens the muscles which keeps them relaxed even when not being used. This results in stronger and more effective rest.
Tips for Working Out During Periods
Regular exercise is an important part of a healthy lifestyle, and is beneficial for overall health and wellbeing. However, working out during periods can be difficult, as the body is already under stress due to hormonal changes. There are some tips that can be followed to make working out during periods more comfortable and effective. Let’s explore them further.
Choose low-impact exercises
Low-impact physical activity is generally viewed as the safest form of exercise to do during periods. Examples of low-impact exercises include walking, swimming, and some forms of yoga, among others. Low-impact exercises can give your body a much-needed break from intensive workouts while still providing a great workout that won’t put too much pressure on your muscles or joints. By choosing low-impact activities, you can help reduce the pain and discomfort that can come with periods in addition to lowering the risk of injury or aggravating PMS symptoms. Additionally, performing low-intensity exercises allows you to participate in physical activities without taxing your energy levels and helps keep your energy up during periods so that you don’t feel exhausted later in the day. This can help make even mundane tasks and daily activities seem manageable when dealing with premenstrual syndrome (PMS) fatigue.
Listen to your body
At all times, it is important to listen to your body and know what it’s telling you. During your period, in particular, you should be attuned to how you feel as your hormones are likely affecting you differently than usual. Listen to how your muscles feel and don’t push yourself too hard if there is any pain. Make sure that your breathing pattern remains steady so that none of the exercises becomes complex or too extreme for you – slowing down when the going gets tough can help prevent any potential injuries or muscle cramps. Keeping yourself hydrated throughout the workout while ensuring that you have had a balanced meal before starting are also key steps towards having an effective and successful session.
Wear comfortable clothing
During periods, it is important to wear comfortable clothing to allow unrestricted movement. Look for workout pants with a modest rise and breathable fabrics, such as cotton or moisture-wicking materials. Choose tops that are loose-fitting and stretchy and make sure your underwear is designed to keep moisture away from your skin. Also, consider wearing a lighter sports bra than usual to avoid discomfort and tightness around your boobs. When possible, opt for colors and styles that fit in with the dress code of the gym so that you can be comfortable without feeling self-conscious.
Risks of Working Out During Periods
Working out during periods can be a good way to reduce menstrual cramps and release endorphins that can help with mood swings. However, there are some risks associated with working out during your period that you should be aware of. Exercising during periods can increase the risk of dehydration and lead to other issues. We will explore these risks in more detail in this heading.
Risk of dehydration
When working out during your period, it is important to understand the risks of dehydration. Your body naturally produces an antidiuretic hormone (ADH) during menstruation, which limits the amount of fluids that you excrete each day. Coupled with the fact that your body temperature increases and you sweat more while exercising, this can lead to dehydration if not properly managed. It is important to pay attention to signs such as feeling lightheaded or having a rapid heartbeat when exercising during your period, as this could be an indication that you are dehydrated and should take a break. Furthermore, make sure that you stay well hydrated at all times by drinking plenty of water not only before and after working out but also during your workout routine. This will help ensure that your body stays in good health during this potentially demanding time.
Risk of increased cramps
Working out during periods can increase the risk of increased abdominal cramps in some women. While exercise does often help alleviate general menstrual discomfort, high-intensity workouts during menses can increase the chance of worsening cramps and other feelings of pain. Each woman responds differently to working out during her menstrual cycle, but there is a tendency for higher intensity workouts to bring on more abdominal cramping or overall fatigue.
However, moderate-intensity aerobic activities such as cycling or walking may help reduce the impact of unpleasant symptoms due to hormone changes (e.g., fluctuating oestrogen levels). However, it is important to avoid any exercise that causes further strain on your body while you are menstruating as your body needs complete rest at this time. Try mild yoga poses instead to reduce period pain and distress without adding extra stressors on your body, or try shorter than usual workouts with lesser intensities than usual.
Risk of infection
While there is no definitive answer on whether or not it’s a good idea to do a workout while on your period, there are certain risks that one should be aware of when doing so.
One of the primary risks of working out during periods is that it can increase the risk of developing an infection. This is because menstrual blood and sweat mix together, which can create a hospitable environment for bacteria and yeast growth. As a result, these organisms may travel up through the vagina and cause pelvic inflammatory disease (PID), an infection that can lead to infertility. Other possible side effects associated with PID include pain in the lower abdomen, fever, chills, nausea, unusual vaginal discharge and irregular menstrual bleeding.
It’s best practice to wearlong-line sanitary pads during exercise rather than tampons as tampons may increase the risk of infection due to restriction of airflow through wearing. Additionally, one should always remember to change their pads regularly in order to reduce bacterial growth and discomfort throughout movement. Furthermore, showering after exercise is strongly recommended as this will help to eliminate bacteria buildup on the skin and protect against any potential infections or diseases.
Working out during periods can be beneficial for your health and fitness goals, but it is important to listen to your body and do what is best for you. The level of intensity and the type of exercise you choose should be based on how you feel. The amount of rest you need should also be taken into account when determining how often and how long you should work out during your period. Now that we’ve explored the pros and cons of working out during your period, it’s time to come to our conclusion.
Summary of Benefits and Risks
Exercising during menstruation has many benefits and very few risks. Exercise can help counteract menstrual cramps, reduce stress, boost endorphins, and increase energy levels. Additionally, regular exercise can alleviate symptoms of premenstrual syndrome (PMS) such as depression and anxiety.
However, exercise during menstruation should be done responsibly and within limits. It is important to listen to your body and adjust the intensity of your workouts accordingly. Women who are prone to excessive bleeding may want to reduce their physical activity level until their period is over. Moreover, it is advisable for women to get adequate rest in order to avoid physical fatigue and injury during their menstrual cycle. With this awareness of the potential benefits and risks associated with exercising during menstruation, women can make informed decisions about how best to maintain a healthy workout regimen while minimizing the effects of their period.
Whether or not you should workout during your period is a decision that should be made with knowledge and thought. With the right adjustments to exercise intensity, duration, and timing (for meals and snacks) the majority of women can exercise during their periods. For those who have severe menstrual cramps or extreme fatigue, it may be best to scale back a bit on exercising during your period.
During each cycle, two weeks before your period is an ideal time for higher intensity/strength training as well as abdominal exercises such as planks and core exercises. This can help alleviate PMS symptoms and make the onset of your period more manageable. However, if you feel uncomfortable engaging in an intense workout at this point, you can focus more on low intensity exercises such as walking or stretching which may be more comforting for both body and mind.
If one chooses to engage in exercise during their period, it’s important to remember that fuelling the body with nutrient-dense foods like fruits and vegetables, healthy fats like avocado and nuts, protein-rich whole grains like oatmeal quinoa will provide adequate energy levels to properly watch out for one’s health during these times. Additionally be sure to stay hydrated throughout the day as it helps replenish necessary electrolytes while also warding away stress or anxiety associated with working out while on your period.
In conclusion if you are interested in keeping up a fitness regime while on your periods do listen to yourself. Keeping up a fitness routine is beneficial but over straining oneself should be avoided so that one’s hormones remain balanced & results in improved physical health overall!
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