Getting your periods may be a nightmare, especially if you suffer from intense menstrual cramps throughout your monthly menstrual cycle. You just want to lie down on your bed with a hot water bag. Our physical activity is modest at this time, yet exercising is precisely what you should be doing. There are numerous illusions regarding exercising during your period, yet exercise has been shown to help with a variety of symptoms linked with your cycle. Here are a few examples of common symptoms:
- Cramps in the abdomen
- Diarrhea, nausea, and vomiting are symptoms of stomach distress.
- Headache
- Bloating
- Swings in mood
- Irritability
- Fatigue
According to research, these symptoms are produced by a variety of physical and hormonal changes in the female body. Proper exercise can help to balance these physical and hormonal changes by increasing the production of endorphins (feel-good chemicals) and decreasing irritation and discomfort, so enhancing your mood.
Period hygiene when exercising
Period hygiene is vital, even when exercising. Here are some basics. First, pick period goods that you like. If you’re worried about leaks while exercising, use a tampon. If you don’t regularly use tampons, now isn’t the time to start. Incorrect insertion can be distracting or uncomfortable.
For some women, pads, menstrual cups, and discs perform as well as or better than tampons. You may also mix some of these items to prevent stains. Use whatever suits you.
Period products should be carried with you when exercising in case your period starts sooner than planned. Hormonal variations can cause this.
Post-workout:
- Shower.
- Change your socks.
- a new pad or tampon
- If your training clothes are sweaty or soiled, change.
The extra activity, new postures, or stretching during exercise may produce spotting even if your period is almost over. In most cases, panty liners or period products can handle this. However, if you encounter spotting between cycles for unknown causes, see your doctor.
Exercises to do during periods that are effective
Abdominal pains and heavy bleeding during the first few days of a period might make things difficult at this time. Getting some physical activity might be a lifesaver on these stressful days. Simple workouts to keep you healthy and happy are listed below:
Walking
During your period, a modest, light walk is the greatest workout. That aids your lungs later in the cycle. So, lace up your sneakers and go for a stroll or a fast walk. These will also help you feel better and burn some calories. These mild body motions will promote endorphin secretion.
Running
Running! You can run later in your period or when you have minor symptoms. If you’re uncomfortable, go for a gentle run with breaks. Running rapidly relieves pain and irritation. Remember to stay hydrated.
Yoga
Yoga can help you relax via stretching and breathing techniques. Many yoga positions assist to improve blood circulation and relieve unpleasant ailments. Yoga has been clinically proved to help reduce period symptoms including cramping and bloating.
Pilates
Pilates is today’s hottest workout. It keeps you calm and healthy. Pilate techniques target particular muscle regions, allowing you to customize your training. Pilate improves core strength, which helps relieve cramps.
Swimming
Swimming is one of the most calming and pleasant workouts you can perform even if you are on your period. The counter-pressure of water prevents bleed-out. Use tampons for better protection. Many experts believe that cold water helps females bleed less because it temporarily constricts blood vessels.
Lifting only a few pounds
In the event that you are unable to go for a walk or to the gym, you may at the very least practice mild weight lifting at home. Incorporate gentle lifting and power-based movements into your routine to see results in increased muscular flexibility and strength.
Stretching
Simple stretches performed at home, rather than simply rolling on your bed, might be therapeutic. If you are experiencing greater discomfort when performing other activities, you could try stretching and taking deep breaths to relax your body’s muscles.
Dancing
Dancing is a joyful exercise that may improve your mood while also helping you to burn calories. Consider enrolling in a Zumba class if you are interested in learning more about the dance form.
Points to Remember
Remember to remain hydrated when exercising during this time of the month. Keep drinking liquids, whether it’s an additional cup of tea or a water bottle. Menstruating women naturally lose fluids, which can produce light-headedness if they stand or shift positions too rapidly. This is especially true when high flows occur.
It is also advised to do cardiovascular activities that raise our heart rates to at least 65% of our maximal levels. This is the finest technique to treat cramps by boosting circulation without exhausting us. Remember to keep hydrated and take it easy during your workouts.
Reference
Dr. Anjali Agarwal
Dr. Smita Vats