The Benefits of Working Out During Menstruation

The Benefits of Working Out During Menstruation.

Going to the gym may be the last thing on your list of things to do at that time of month when you’re experiencing symptoms like bloating, exhaustion, and cramps.

Exercising during your period can be beneficial for relieving cramps, boosting mood, and improving overall well-being. However, some exercises might be more comfortable and effective than others during this time.

Some Benefits of Working Out During Menstruation.

when it may not seem pleasant at first, working out when you’re menstruating has some very significant advantages. Here are a few justifications for thinking about exercising during your monthly flow.

Your Period Cramps May Go Away

Less uncomfortable menstrual cramps are one of the major potential benefits of maintaining a regular exercise regimen. According to a 2019 review, three times a week for 45 to 60 minutes, any level of intensity exercise—including yoga and brisk walking—significantly decreased the severity of menstrual cramps.

Beta-endorphins, which are released into your bloodstream when you exercise, help block pain, even the kind you could feel around that time of the month.

Your Other Menstrual Symptoms May Also Subside

Exercise may provide much-needed relief if symptoms such as weariness, depression, and bloating are part of your monthly cycle.

Engaging in physical activity enhances blood circulation, lowers aldosterone levels (a hormone responsible for telling your body to hold onto water and salt), and boosts the synthesis of anti-inflammatory substances. This combination works well to reduce the discomfort and bloating associated with the menstrual cycle.

According to a 2018 study involving 65 women, symptoms like bloating, nausea, and enlarged breasts were significantly reduced in participants who followed an 8-week program that included three 20-minute activity sessions per week as opposed to a control group that did not exercise.

Your Mood Could Improve

You may have feelings of sadness, anger, anxiety, or depression as your estrogen levels fall (both after ovulation and at the end of your period).

Fortunately, exercise has the potential to improve mood by encouraging pleasant thoughts and the release of feel-good neurotransmitters like dopamine and endorphins. This can be beneficial before and during your menstrual cycle.

Exercise is beneficial for reducing psychological symptoms of premenstrual syndrome (PMS), such as anxiety and anger, according to a 2020 evaluation of 17 studies. The collection of symptoms that most people have one to two weeks prior to their period is known medically as PMS.

According to studies, being active can also help you feel more balanced during your menstrual cycle.

Your Flow Might be Lighter

Regular exercise helps support hormonal balance and helps you maintain a healthy body weight, both of which are critical for controlling your flow.

A 2021 study found that 128 women who did not exercise throughout their menstrual cycles experienced higher flows, longer periods, and more exhaustion and cramps than those who exercised during their cycle.

Exercises to Do:

Walking: A brisk walk can help increase blood flow and alleviate cramps without putting too much strain on your body.

Yoga: Gentle yoga poses can help stretch and relax your muscles, easing menstrual discomfort. Focus on poses that target the abdomen and lower back.

Pilates: Pilates can strengthen your core muscles and improve flexibility, which can be beneficial during your period.

Swimming: Swimming is a low-impact exercise that can help relieve cramps and reduce bloating. Plus, being in water can be soothing.

Cycling: Cycling is a great way to get your heart pumping without putting too much stress on your joints. Just be mindful of your energy levels and adjust the intensity as needed.

Light Cardio: Activities like light jogging, dancing, or using a stationary bike at a moderate pace can help improve circulation and boost your mood.

Strength Training: Light resistance training focusing on major muscle groups can help alleviate menstrual symptoms and improve overall strength.

Exercises to Avoid:

High-Intensity Interval Training (HIIT): HIIT workouts can be intense and may exacerbate menstrual symptoms such as cramps and fatigue.

Heavy Lifting: While strength training is generally fine, heavy lifting can strain your body and increase discomfort during your period.

Intense Abdominal Workouts: Avoid intense abdominal exercises like crunches or sit-ups, as they can put pressure on your abdomen and worsen cramps.

Extreme Endurance Activities: Activities like marathon running or intense competitive sports may be too demanding on your body during menstruation.

Inversions and Upside-Down Poses: Inversions in yoga or exercises that require being upside down may increase blood flow to the pelvic area and could potentially worsen menstrual flow or discomfort for some individuals.

Remember to listen to your body and adjust your workout intensity and activities based on how you’re feeling. If you experience severe pain or discomfort, it’s best to rest and consult with a healthcare professional.

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