For many women, staying active during their menstrual cycle can be challenging due to discomfort, pain, and fluctuating energy levels. However, engaging in period-proof workouts can not only help in maintaining regular fitness routines but also alleviate some of the symptoms associated with menstruation. This article explores what workouts to do on your period and how to stay comfortable while being active during this time.
Understanding the Menstrual Cycle and Exercise
The menstrual cycle can significantly impact a woman's workout routine. Hormonal changes throughout the cycle can affect energy levels, mood, and physical comfort. During menstruation, many women experience cramps, bloating, and fatigue, making high-intensity workouts less appealing or even unfeasible.
Tailoring Workouts to Your Menstrual Cycle
Tailoring your exercise routine to your menstrual cycle can be beneficial. During the initial days of your period, when discomfort and fatigue are often at their peak, it might be helpful to engage in gentler, low-impact exercises. As your cycle progresses and you start feeling more energetic, you can gradually increase the intensity of your workouts.
The Benefits of Exercising During Your Period
Contrary to the idea that one should completely rest during menstruation, engaging in appropriate workouts when on your period can have several benefits. Exercise can help alleviate menstrual cramps, improve mood, and combat menstrual-related fatigue. The key is to choose the right type of exercise that aligns with how you feel.
Recommended Workouts During Menstruation
When considering what workouts to do on your period, focus on exercises that are low-impact and do not exacerbate menstrual discomfort.
Yoga and Stretching
Yoga and stretching can be particularly beneficial during your period. These activities promote relaxation and help in reducing menstrual cramps. Yoga poses like child’s pose, cat-cow, and gentle forward bends can be soothing. Additionally, yoga can help in managing stress and mood swings associated with the menstrual cycle.
Light Cardio
Light cardio exercises such as walking, slow jogging, or cycling can also be advantageous during menstruation. These activities boost blood circulation, which can help reduce cramps and bloating. Keeping the intensity low is key to ensuring comfort and avoiding overexertion.
Swimming
Swimming is another excellent option for staying active during your period. It's a low-impact exercise that doesn't put pressure on the abdominal area, thus reducing the likelihood of aggravating cramps. The buoyancy of water also offers a sense of weightlessness, providing relief from bloating and fatigue.
Adjusting Workout Intensity and Duration
Listening to your body is crucial when exercising during your period. If you usually engage in high-intensity workouts, you may need to reduce the intensity or duration to accommodate how you feel. This might mean shorter workout sessions or substituting high-impact exercises with gentler alternatives.
Importance of Hydration and Nutrition
Staying hydrated and maintaining proper nutrition is particularly important during your period. Dehydration can worsen menstrual symptoms like cramping and fatigue. Similarly, eating a balanced diet rich in iron and vitamins can help replenish nutrients lost during menstruation and provide the necessary energy for workouts.
Dealing with Menstrual Discomfort During Workouts
To make workouts more comfortable during your period, consider wearing supportive and breathable workout gear. Using menstrual products that you find most comfortable, whether it's tampons, pads, or menstrual cups, can also help in staying active without worry.
Creating a Supportive Environment
Creating a supportive workout environment is also beneficial. This may include choosing a comfortable setting for your workouts, whether it’s at home or in a quiet corner of the gym, and possibly reducing the intensity of group fitness classes.
Conclusion
Staying active during your period is not only possible but also beneficial. By choosing the right type of workouts, such as yoga, light cardio, and swimming, and by listening to your body’s needs, you can maintain your fitness routine while ensuring comfort and well-being. Remember, every woman’s experience with her menstrual cycle is unique, and what works for one may not work for another. The key is to find what activities and adjustments work best for you during this time.
