Most of us would like to stay in bed when we are on our periods, along with a hot water bag, chocolates, and some sleep. Exercise and gym workouts would literally be the last thing on our minds. But experts have discovered that gentle exercise benefits your symptoms and overall health.
Contrary to what you are wondering, studies have found that exercising from at least two weeks before your period helps combat the several issues that menstruators face during their periods, such as PMS, mood swings, bloating, and more. Of course, please consult a gynaecologist in London if you have been advised to rest because of endometriosis, menorrhagia, or other menstrual issues that require period pain treatment. Let us have a look at a few benefits of exercising during periods:
- Reduces Menstrual Cramps and Boosts Blood Circulation
Exercise improves blood circulation, which reduces menstrual cramps and pain. It enhances the proper shedding of the endometrial lining, which enables a free flow of blood. Exercise releases beta-endorphins in the body, which burns the prostaglandin and fades away the pain, anxiety, and stress. So, perform some light exercises when you experience spotting or mild menstrual cramps.
- Regularises the Menstrual Cycle
If you have an irregular menstrual cycle, workouts on your periods bring your cycle on track. Aerobic exercises, physical activity, and a wholesome diet help maintain a regular menstrual cycle, which is essential for good health. Remain active before your periods, and consume parsley, papaya, and pineapple for regular periods. Avoid carbonated drinks, junk food, cigarettes, and alcohol, especially if you suffer from menstrual problems.
- Improves Mood
Cortisol, or the stress hormone, increases during your periods due to constant exertion. So when you exercise during your periods, it reduces the cortisol levels in the blood and boosts your moods, such as agitation, crankiness, and unhappiness. Now, not everyone gets pre-menstrual symptoms, but even they can practice light exercises to trigger endorphins – or other positive hormones in the body. Experts have also found links between physical activity and mental health. Exercise also helps in reducing depressive episodes when on your period.
- Energizes the Body
Menstruators often feel fatigued during their periods, which is why they want to stay in bed. However, exercising during your periods maintains energy throughout the cycle, as it improves blood circulation and enriches the muscles with nutrients and oxygen. Studies have found that exercising regularly during the first two weeks of the menstrual cycle allows you to gain strength despite the low oestrogen levels. If you suffer from dysmenorrhea or heavy and painful periods, try light walking to combat the symptoms.
Though exercising can be strenuous for the first ten minutes, try yoga class, walking, or workouts in the gymnasium. They increase blood circulation and activate the heart muscles, which beat the fatigue and boost your energy levels. On the other hand, rest is equally essential for your body during your periods. Also, complement the exercise with sufficient and quality sleep at night as a treatment for heavy, painful periods.
What Kind of Exercises Should You Perform on Your Periods?
Though the first couples of your period are uncomfortable due to heavy bleeding, you must focus on gentle exercise and movements. It is vital to perform activities that you feel like doing and bring variety in our workouts throughout the day. While exercising, always listen to your body to avoid injury and never overdo your workout sessions – especially if you are not used to exercising otherwise.
- Pilates and Yoga
Yoga relaxes the body and combats soreness, muscle fatigue, breast tenderness, and cramping – so perform gentle exercises a couple of days before your period starts. If you do not experience discomfort during your periods, continue with your regular workout. If your body does not perform well, take a break or reduce the intensity.
- Light Cardio or Walking
Reduce your aerobic or cardiovascular exercises during your periods, such as walking, light cardio, or light aerobic activity.
- Power–Based and Low–Volume Strength Training
Low-strength activities and training involving a combination of cardio and strength work boost strengths during your periods.
Though gentle workouts always boost your energy levels, always listen to your body. If you are looking for a private gynaecology clinic in London, contact us at Well Women Clinic.