Menstrual cramps can make getting your periods a difficult and painful experience. While many women may feel like laying in bed with a hot water bag during their monthly cycle, exercise can actually be beneficial. Despite common myths, exercising during your period can help alleviate various symptoms associated with your menstrual cycle.
Exercise helps increase blood flow and oxygen to the muscles, which can help reduce cramping and discomfort. This increased blood flow also helps reduce bloating and water retention, which are common symptoms during menstruation.
Let us see what kind of exercises one should do during her period days:
Walking
Walking is a simple and effective way to exercise during your menstrual cycle. This low-intensity aerobic exercise is beneficial in many ways, including helping your lungs function better later in your cycle. In addition, it’s a great way to improve your overall physical and mental health.
Moreover, walking during your period helps increase blood flow to the pelvic region, which can reduce cramps and help you feel more comfortable. It can also improve digestion, reduce bloating, and relieve constipation. Walking can even help regulate your menstrual cycle, making your periods more regular and less painful in the long run.
Yoga
Yoga is a great way to ease your menstrual symptoms by practicing stretching and breathing exercises. It can help improve blood circulation and alleviate unpleasant complaints such as cramps and bloating. The relaxation achieved through yoga can also help ease irritability and mood swings during this time. Scientific studies have confirmed yoga’s benefits in relieving period pain and discomfort. The cobra, cat-to-cow, and fish poses are safe poses that one must try during their period day.
Pilates
Pilates is a popular form of exercise that can help you stay calm and healthy. It targets specific muscles in your body, so you can customize your workout. For example, Pilates can help build core strength, which may reduce the severity of menstrual cramps.
Light lifting
Light lifting is a great exercise option during your period, especially if you cannot leave your home or visit the gym. You can use light weights to make simple power-based moves that will help you increase muscle strength and flexibility. This will help you burn calories and alleviate menstrual cramps and bloating.
You can do simple weight-lifting exercises like bicep curls, tricep extensions, shoulder presses, and lunges. These exercises work on different muscle groups and increase blood flow to the pelvic area, which can relieve menstrual cramps. Start with light weights and gradually increase the weight as you progress. If you find light lifting to be tough, you can buy a treadmill and walk or run on it regularly. This would also help.
Stretching
Stretching is a simple and effective way to relieve period pain and discomfort. You can release tension and improve blood flow to the affected areas by stretching your muscles. This can help reduce cramping, bloating, and other common symptoms of menstruation. You can do various stretches at home, including basic yoga poses, gentle twists, and hip openers. You can also try deep breathing exercises to further relax your body and ease discomfort.
Swimming
Swimming can be a great exercise during your period, even though it may be unfamiliar to some. The gentle, low-impact nature of swimming can be relaxing and soothing for your body. Swimming with a light flow is also possible, as the water pressure can help reduce bleeding. Using a tampon can provide added protection if needed. Additionally, some doctors suggest that cold water can help reduce bleeding, as it causes blood vessels to constrict temporarily. Overall, swimming can be a refreshing and beneficial way to exercise during your period.
Although it may seem counterintuitive, exercising during your period can actually help alleviate symptoms such as cramps, bloating, and mood swings. Whether it’s a light walk, yoga, Pilates, light lifting, stretching, or even swimming, many options are available to stay active during this time. Always listen to your body and choose exercises that work best for you. By incorporating exercise into your menstrual cycle routine, you may feel better physically and mentally.
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