- Benefits of Working Out During Your Period
- Types of Exercise
- Tips for Working Out During Your Period
- Precautionary Measures
It’s a question that many women ask themselves when that time of the month comes around – should I hit the gym or just take it easy?
Benefits of Working Out During Your Period
Working out during your period can be beneficial for your overall health and wellbeing. Exercise can help alleviate cramps and muscle aches, reduce stress, improve your mood, and help you manage any other PMS-related symptoms. It can also help regulate your menstrual cycle and make it easier to get back into a normal routine after your period. Let’s look at some of the other benefits of exercising during your period.
Women’s bodies are filled with hormones that can have a significant impact on their mood. As women approach and move through their menstrual cycle, it is not uncommon to experience occasional feelings of depression, sadness and reduced motivation. Exercise during your period however, has been found to help reduce these feelings of low mood by increasing the production of endorphins – commonly referred to as the happy hormone. The release of endorphins can lead to improved confidence and a sense of happiness as well as increased alertness. The intensity of the exercise will also contribute to the positive mindset; light exercise like walking or biking will benefit from higher duration but exercising in short bursts (like HIIT classes) will better release dopamine-which targets motivation and pleasure levels in women. Women who increase activity levels during their cycle may find that there are significant mental health rewards for doing so.
One of the key benefits of working out during your period is reduced stress. According to research, physical activity helps decrease your risk for depression and anxiety by releasing endorphins, which are natural hormones that create a feeling of happiness. Exercise also acts as a distraction from any uncomfortable menstrual cramps you may be experiencing and can help improve overall sleep quality. Furthermore, the American College of Obstetricians and Gynecologists recommends that women try to stay active during their menstrual cycle to help combat some of the symptoms associated with premenstrual syndrome (PMS), such as mood changes, bloating, irritability, anxiety and depression. Regular exercise can also help increase self-confidence and improve concentration levels while on your period.
Exercising during your period provides many health benefits, including increased endorphins. Endorphins are neurotransmitters that are released in the brain during physical activity and typically cause a feeling of pleasure and happiness. Studies have shown that endorphin levels increase after just five minutes of moderate physical activity, such as brisk walking or a gym workout. During your menstrual cycle, the release of endorphins can help reduce feelings of sadness or depression sometimes associated with premenstrual syndrome (PMS).
In addition to making you feel happier, endorphins can also help reduce cramps and other forms of physical discomfort associated with periods. By keeping yourself distracted while exercising, you may find some relief from menstrual cramps. Exercise will also help reduce bloating and promote long-term improved physical health since it can reduce inflammation caused by hormonal imbalances in the body.
Overall, regular exercise will not only improve your overall physical fitness levels but also help you manage your menstruation-related symptoms. By increasing the production of endorphins, regular exercise will make you feel physically and mentally energized and able to tackle anything!
Types of Exercise
Working out during your period can be beneficial for your overall health and wellbeing. There are different types of exercise that you can do during your period to help with cramps and other PMS symptoms. These include aerobic exercise, strength training, yoga, and low-impact exercise. Let’s take a look at each one in detail and the benefits they can bring while on your period.
Light cardio is a type of exercise that is typically low impact and designed to increase your heart rate. This type of exercise stimulates circulation without placing excessive stress on the joints and muscles. Examples include walking, jogging, cycling and swimming. Light cardio can help increase energy levels, reduce cramping and ease premenstrual symptoms during your period. It’s also a great way to release endorphins, which can ease irritability or feelings of depression associated with PMS (premenstrual syndrome).
Light cardio can be done every day or integrated into an overall fitness plan that includes more strenuous activities like resistance training or high-intensity interval training (HIIT). If you’re starting a new exercise program, it’s important to check with your doctor before you begin — especially if you have any medical conditions that need to be considered when developing an exercise plan.
Strength training is an important type of exercise to include in your workout routine, especially during your period. Strength training can help relieve cramps that accompany menstruation and prevent further cramping from occurring. It can also increase abdominal strength, improve posture and reduce stress and depression levels which many women experience during their cycle.
When engaging in strength training, it is important to focus on the quality of movements rather than quantity of repetitions – aim for no more than 12-15 reps per set with a 30-second rest between sets. Also be sure to follow a proper warm up routine that includes stretching before you begin your exercise routine so that you are not working in cold and tight muscles that can increase your risk of injury. Typical strength training exercises include anaerobic exercises such as bodyweight exercises (squats, push ups, lunges), free weight and machine exercises (bench press, rows), balancing movements (Standing balance) and core stability movements (planks).
It is important not to overdo things when it comes to strength training while on your period – take adequate rest days between sessions and if you do find yourself experiencing discomfort or pain while exercising then stop immediately.
Yoga is a low-impact way to get your body moving, help circulation and promote flexibility. With its emphasis on deep, relaxed breathing and individualized poses, it can be beneficial for a variety of women’s health issues. During your period, yoga poses like the pigeon or the sphinx can help relieve menstrual cramps by stretching the hips while deep breathing helps relax tense muscles and lower stress levels. In addition to relieving physical symptoms of menstruation, yoga postures involving inversions, such as shoulder stands and hand stands, may be helpful in decreasing heavy menstrual flow. However, these types of poses should be avoided for women with medical conditions or those who are pregnant or breastfeeding. If you are brand new to yoga and wanting to give it a try during your period, find an instructor that is knowledgeable about teaching premenstrual women and their specific needs when it comes to their practice.
Tips for Working Out During Your Period
Exercise is a great way to stay active during your period. It can help reduce period cramping and improve overall well-being. Working out during your period can also be beneficial for your mental health. However, there are a few things you should keep in mind when working out while on your period. In this article, we’ll be going over some of the tips to help you have a safe and successful workout routine while on your period.
Wear the Right Clothes
When beyond the discomfort of cramps and heavy bleeding, working out during your period can bring additional issues for many women. It is important to wear the right clothes when on your period in order to help reduce discomfort and enable the best workout possible. This includes wearing breathable, lightweight layers that will wick away sweat while at the same time leaving you feeling secure during all movements. Be sure to choose a supportive, non-restrictive sports bra (preferably with moisture control) that has been designed for high-impact activities such as running or HIIT classes. Wearing fitness leggings or shorts with a cotton gusset is especially important if you have heavy menstrual flow as this will provide greater coverage and absorbent protection against further leakage. As with any exercise routine, it’s always best to dress accordingly and remain comfortable throughout your workout so that you can focus on performance instead of worrying about your clothing choices.
Drink Plenty of Water
It is important to drink lots of water while you are working out during your period to keep your body hydrated. Your body’s water needs increase due to the extra fluid loss that comes with your menstrual cycle. Proper hydration supports optimal functioning of the body, including increased energy and performance during exercise. Not only that, but caffeine and many sugary beverages can inhibit the absorption of vital minerals, like calcium and magnesium, so try not to drink too much soda or other high-sugar drinks. Additionally, limit alcohol consumption because it is dehydrating. Start each workout session by drinking a large glass of water and keep fluids handy throughout the session in order to replenish what’s lost through sweating.
Listen to Your Body
It is important to recognize and listen to your body when exercising during your period. When exercising, it’s recommended to work at a moderate intensity level, taking into consideration any symptoms you may be having such as cramps or fatigue. During your period, periods of rest such as yoga or stretching can offer relief from discomfort or pain and still allow you to stay active; you don’t have to completely avoid exercise. Listening to what your body needs and taking breaks when needed are also key components. Low impact activities such as walking, pilates and swimming are great alternatives for working out that still provide the benefits of physical activity without putting extra pressure on the body. Drinking enough water during exercise is also essential no matter the activity you choose. Therefore, ensure that you stay hydrated before and after a workout session; this will improve not only your performance but also help in mitigating any menstrual-related complications.
Exercising during your period can be a great way to relieve cramps and other symptoms associated with your monthly cycle. However, it is important to take certain precautionary measures in order to get the best results from your workout. This section will discuss the precautions that should be taken when working out during your period.
Avoid High-Intensity Exercises
Women should take special care to avoid pushing themselves too hard during their menstrual cycles, as high-intensity exercises are usually not recommended, particularly during the first half of your cycle. This can lead to further fatigue and potential injuries if not done properly. Instead, activities such as walking, yoga, or light jogging can help with energy levels reduced cramps while also improving overall fitness. A good way to make sure you’re not pushing yourself too hard is to keep track of your energy levels throughout the day and monitor your progress over time.
It is also important to take into account diet and water intake when exercising during your period. Eating an adequate amount of protein can help with muscle recovery and building muscle mass, while drinking enough water will help prevent fatigue and dizziness during exercise. It may also be beneficial to supplement with vitamins or minerals known for helping support menstrual health such as iron or magnesium. Finally, be sure to get proper rest between workouts in order for the body to recover properly.
Avoid Contact Sports
For women who are particularly prone to cramps or abdominal pain during their period, it is generally advised to avoid contact sports such as football and wrestling. These types of activities can cause your muscles to tense up, adding more strain and pressure on your abdomen. Additionally, with the added risk of possible contact or collision, playing contact sports during your period presents a higher risk for injury. For safety reasons, it is best to avoid these activities for the duration of your cycle.
For lower-impact physical activities that still allow you to work out and keep active during your menstrual cycle, try lighter forms of exercise such as yoga, Pilates or swimming. All of these options provide excellent exercise benefits without the risk associated with contact sports. Cardiovascular routines such as walking or jogging are also good alternatives if you prefer a more traditional form of workout routine. Whichever activity you choose, make sure that you drink plenty of fluids throughout the workout and listen to your body in order to regulate intensity levels if necessary.
Avoid Extreme Heat or Cold
Although it is perfectly safe to exercise during your menstrual cycle, some exercises should be avoided due to the position of your body and the extreme heat or cold that these can produce. For example, running in hot or sunny climates requires you to be constantly exposed to the elements and increased temperatures. Doing high-intensity exercises, such as Pilates and CrossFit, increase exertion and cause your body temperature to rise. This can be uncomfortable and may increase your risk of heat exhaustion. Similarly, exercising in cold climates exposes you more easily to hypothermia because movement generates heat that can be quickly lost in cold weather. To protect yourself from exposure to extreme temperatures, opt for indoor exercises like yoga or mild walks during your period instead.
In conclusion, exercise can be a great way to manage the physical and emotional symptoms of premenstrual syndrome (PMS). Incorporating healthy activities into your daily routine can aid in relieving cramps and other reactions due to hormonal changes. In addition, regular physical activity can help you clear your mind and promote positive emotions. However, it is important to listen to your body while exercising during your period and choose activities that are gentle on the body. Consider activities such as light walking or swimming that don’t require a lot of effort or strain. Make sure you stay hydrated during your workouts and don’t push yourself too hard. Lastly, remember to rest when needed – taking a break from an intense workout routine is natural for most people during their period and this should be respected.
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