It’s completely normal not to want to work out while on your period. After all, the menstrual cramps, bloating, lower energy levels, and PMS symptoms of menstruation are uncomfortable and make you want to lie around all day with Netflix and a heating pad.
Working out may be the last thing on your mind. However, to not break up your workout routine, you might want to consider heading to the gym anyway.
There is some physical activity that you can do, including those that can help with those cramps, making them less painful. As you’ll find out, working out during that time of the month may not be so bad.
Our experts can tell you more. Just keep reading!
What Happens During Your Period
Your period is the final part of the phases of the menstrual cycle. Unlike during ovulation, this phase of your cycle includes your uterine lining shedding, leading to the blood and other things your body removes. On top of that, your reproductive hormones drop drastically.
The lower progesterone levels and estrogen levels lead to that tired, energy-less feeling you typically have while your period is ongoing. This can lead to a lack of motivation, making it harder to get to the gym and work out.
However, there are many benefits to working out during that time of the month, so you should probably push past that “blah” feeling and put on your exercise clothes. Regular exercise can help you from the first day of your period to the end of your period.
The Benefits of Working Out During That Time of the Month
Believe it or not, there are several benefits to exercising while on your period. From relieving cramps to helping you overcome that lack of energy from hormonal fluctuations, there are plenty of reasons to head to the gym during this time of the month, despite the hormonal changes.
They include:
Improving Your Mood
One of the best exercise benefits during your period is the improvement of your mood. It’s normal to be a bit cranky and tired during this part of the month, and the lower hormone levels can make it tough to concentrate and focus on what you’re doing.
In short, your brain may feel like mush. Thankfully, when you exercise, even a little, it will get your blood flowing and will bring about those mood-boosting endorphins. In short, you’ll notice a difference in your overall mood and ability to get things done — exercise may just be the best for you during this time of the month.
Decreasing PMS
PMS, also known as premenstrual syndrome, occurs before your period. Usually, when your period starts, the symptoms, including mood swings, water retention, and general crankiness, go away.
There are some ways to combat PMS, such as heading to the gym. Working out during this part of the month can help you with those symptoms. Exercise can take care of water retention and get rid of that bloated feeling.
The endorphins that were previously mentioned can also help with mood swings and angry feelings. Combined, exercising during this part of the month can be very helpful.
Alleviating Period Pain
During your period, cramps tend to get the best of you. Additional pains come with “Aunt Flo” as well, including headaches, body aches, and the pain of general bloating due to the water you retain.
Instead of waiting it out, know that once your period is done, you won’t have these aches and pains anymore; why not tackle them headfirst?
Studies have shown that exercising during your period can help with the pain of period cramps, making things more comfortable when you aren’t working out. By helping level out the hormone that leads to water retention and increasing your overall blood flow, most of your period pain symptoms will lessen.
Lessening Your Flow
Speaking of lessening things, your flow can also be affected by exercise. If you typically have a heavy period, you likely don’t want to move much at all during that time of the month. However, exercising, even lightly during your period, can make your flow easier to manage.
When you exercise, your blood starts flowing better throughout your body. You may think that this could actually make your period worse, but it doesn’t. Instead, it makes it better.
The more you move, the stronger your blood flow, and the lower your flow will be. It’s amazing how the human body works.
What Types of Exercises Should You Do?
While exercising during that time of the month is a good idea, there are a few limitations when it comes to how you spend your time in the gym.
Some of the most recommended workouts include:
Light Cardio
There’s nothing wrong with doing some light cardio during your period. If you’re used to pushing yourself harder, your body will appreciate the break, and your workout session will take care of some of your period symptoms.
Suggestions for light cardio include walking (either outdoors or on a treadmill), hitting the exercise bike (or biking outdoors), and using the elliptical machine. Just keep your heart rate within range, and you’ll be fine.
Yoga
Yoga is a great exercise to do while on your period. The stretching exercises can help with the aches and pains, while the meditative part can improve your mood.
Just make sure to avoid hot yoga, where the temperature in the room is elevated during your workout, because that can exacerbate your symptoms. Instead, stick with the flow-filled, relaxing types of yoga. You’ll be glad you did once you realize you feel better after a session.
Weight Lifting
Yes, you can lift weights during your period. Whether you enjoy using the free weights or prefer to use weight machines, both are fine to add to your workout while Aunt Flo is in town.
Take care not to lift anything too heavy or push yourself too hard due to the fatigue that comes with your period. Stick with lifting weights that you know you can handle. This way, you won’t have to forego any part of your workout.
Low-Impact Exercises
In addition to the exercises above, anything that’s low intensity is fine. If you want to add Tai Chi to your routine, this is a good time to do it!
Other options include water aerobics, dance classes, pilates, and more. You can easily stay in shape and enjoy those endorphins while on your period, as long as you keep it low-impact or low-intensity.
Which Exercises Should You Avoid?
When it comes to exercising while Aunt Flo is in town, there are some things that you need to avoid. After all, you don’t want to push your body too hard while dealing with the aches and pains and low energy that comes with your period.
Here are some workouts to avoid:
High-Intensity Workouts
Although you might be used to high-intensity workouts, it’s time to give your body a break. Your period leaves you feeling tired and achy, and the thought of tackling a high-intensityfitness routine that includes intervals, sprints, and heavy weights more than likely sounds unpleasant.
That’s because it is, and your body is telling you to take it easy. Rather than set a new record for how long you can hold a plank or do a large number of squats in a certain period, go easy on yourself.
Distance Running
Distance running is another thing to try to avoid while on your period. Sometimes you can’t help it and have to deal with running that marathon you signed up for while on your period. However, if you can control your distance, stick to those that are lower.
Instead of running that full marathon every morning just for the fun of it, shorten the distance to a 5K. Your body will thank you, and you’ll be much less likely to injure yourself.
Working Out During Your Period
On top of eating a healthy diet and not giving in to those period cravings, exercising while Aunt Flo is in town can help keep your routine intact. All you need to do is take it easy in the gym instead of pushing yourself too hard.
By sticking with low-impact exercises and light cardio, you’ll be able to deal with your period symptoms and possibly even get rid of those mood swings. Your period might even become lighter as well, thanks to better blood flow.
If you have any questions about working out during your period, please contact us.
Sources:
Effects of the menstrual cycle on exercise performance | PMC
Exercises to Do and Avoid While Working Out During Your Period | Health