Exercising during your period is very beneficial to your body. Not only does it help you stay on track with your workout routine it also reduces cramps. It can also increase the production of endorphins. A feel-good hormone that reduces irritability, depression, and anxiety. However, it is often advisable to do what your body can tolerate during this time. If you usually have a heavy flow, the first two days may not be the best time to go to the gym. However, you can do some light exercises at home. Let’s dive into which exercises are best and which you should avoid.
Exercises that you should engage in
Walking is one of the best exercises because it doesn’t require much energy. You also have the flexibility to decide the speed and time you need.
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Light Aerobics or Cardio
Cardio and aerobics can be intense, so focusing on a dull routine is essential. Avoid pushing yourself since it can aggravate period symptoms.
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Yoga and Pilates
Yoga is the best exercise to do during your period week. It helps relax your muscles, reducing cramps, breast tenderness, bloating and soreness. It can also improve mood swings. Pilates is suitable for stretching muscles. You can also try Tai Chi which reduces stress and tension levels. Health And Fitness: 10 Reasons Why You Should Practice Yoga
Light Strength Training
You can also try some gentle strength training exercises. You can add weights to your routine if you feel your body is up for it. Avoid heavy weights; remember, light exercises are key.
Exercises to Avoid During your Period
Exercising during your period is meant to help you feel better and should not add any stress to your body. Here are exercises you should lay off your routine until you are done with your periods.
Intense Cardiovascular Workout
When you are on your period, it is easy to experience fatigue and low energy levels due to low estrogen and progesterone levels. Avoid doing extensive cardiovascular training as well as skill and precision training.
Although yoga is an excellent exercise, inverted poses like headstands and shoulder stands should be avoided. These poses can cause broad ligaments, which then cause the uterus to stretch. This compresses the veins that carry blood away from the uterus. Vascular congestion can lead to excessive menstrual flow.
Tips to Remember
- Stop exercising and rest if you experience nausea or intense cramps. Listening to your body is very important, especially during your period.
- Don’t forget to drink water to help flush out toxins and keep your digestive system healthy. Water also keeps you hydrated and energetic during your period. Consider drinking 2-3 litres each day.
- Having comfortable period products is key. If you are concerned about leaks, then tampons are the best choice. However, if you are not used to tampons, this may not be the best time to try them. Other period products like pads and cups can also work.
- Remember, even when you are close to the end of your period, movement can cause spotting. Therefore, you should always wear a panty liner or use any other period product to be safe.
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