Hold off on rolling your eyes—we understand! It’s completely normal to feel unmotivated to work out during your period. However, we’re not just discussing exercise specifically during this time; we’re highlighting the overall advantages of maintaining a regular fitness routine throughout your menstrual cycle.
While it can be challenging to find motivation when menstruating, it’s perfectly acceptable to prioritize rest. That said, integrating exercise into your routine can ease your transition into physical activity during your period and enhance your overall experience. So, how exactly does working out benefit your menstrual health?
Regular Exercise Alleviates PMS Symptoms
The benefits of physical activity extend to your menstrual cycle. Engaging in regular exercise promotes better blood circulation, which can alleviate period-related issues such as headaches. Additionally, physical activity enhances mood and helps regulate hormonal balance throughout the month, especially during menstruation.
A 2013 study focusing on individuals diagnosed with PMS, who had not previously engaged in regular exercise, found that after eight weeks of 60-minute workouts three times a week, participants reported significantly fewer PMS symptoms, including reduced bloating and milder mood swings.
Another study indicated that most participants who committed to a 12-week yoga program experienced increased energy, improved mood, and less painful periods, thanks to reduced menstrual cramps and bloating.
Gentle Exercise Eases Cramps
During your menstrual cycle, your uterus contracts to shed its lining, leading to cramps that can leave you wanting to stay on the couch with a heating pad. Gentle activities like stretching, yoga, or light walking are typically low-impact and can be quite manageable even during cramping episodes. These exercises enhance blood circulation, which can help alleviate inflammation caused by muscle contractions, thereby reducing painful cramps.
Physical Activity Boosts Endorphin Production
Exercise is one of the most effective ways to stimulate endorphin release in the brain, which helps maintain elevated serotonin levels—known for stabilizing mood. This is especially beneficial during different phases of your cycle, such as ovulation and menstruation, when hormonal fluctuations occur.
Endorphins not only enhance your mood but also diminish pain perception by blocking pain signals in the brain. This makes discomfort from period cramps much more tolerable. Regular exercise throughout your cycle can help you maintain emotional balance and combat the irritability often associated with PMS.
Breaking a Sweat Helps Reduce Bloating
Bloating occurs when your body retains excess water, often influenced by hormonal shifts during your menstrual cycle. Engaging in physical activity that induces sweating can help your body eliminate this extra water through perspiration and improve circulation, ultimately reducing bloating.
Staying hydrated is crucial every day of your cycle, particularly during your period. Everyone’s body has different hydration needs, but if bloating is an issue for you, it may be helpful to limit sugary and salty foods.
Gas buildup can also contribute to bloating, exacerbated by hormonal fluctuations before your period. Exercise can help facilitate the movement of gas through your digestive system, providing relief from this type of bloating.
What Are the Best Exercises to Try During Your Period?
The ideal level of activity varies for each person, and you don’t need to push yourself to run a marathon to reap the benefits of exercise. If you’re inclined to move, lighter activities can still offer significant advantages.
- Yoga can alleviate stress, and poses like “cobra” or “cat” may help ease cramps.
- Light cardio activities such as swimming, biking, or walking are excellent low-intensity options to keep your body active.
- More intense aerobic exercises like running or kickboxing can be invigorating if you’re feeling up to it.
The key to exercising during your period is to maintain a routine that suits your comfort level. It’s perfectly acceptable to reduce the intensity of your workouts leading up to and during your period. Listen to your body; if it signals the need for rest, it’s wise to heed that call!
