Some girls have symptoms during their period like upset stomach, bloating, tiredness, and headaches. Exercise can help ease these symptoms, so we should include workouts in our daily routine whether we’re on our period or not.
Now let's talk about the benefits and tips for exercising during your period :-
Benefits of exercising during menstruation :-
1:- Mood improvement
According to the American College of Obstetricians and Gynecologists, exercise helps reduce depression feelings. It works by improving mood and lowering sadness and anger during your period.
2:- Less fatigue
According to the Women's Health Office, hormonal changes during your period increase tiredness. Physical activity supports energy levels and reduces fatigue instead of making it worse during this time.
3: Reduce menstrual pain and symptoms
- Studies showed that girls who exercised 3 days a week for at least 30 minutes for 8 weeks felt better and had less period pain. So doing sports during and after your period might ease symptoms.
- The physical activity doesn’t have to be intense or long. Walking 15 minutes a day is enough. Exercise is good and has a positive effect on overall health, so we recommend sports both during your period and on regular days.
Tips for working out during your period :-
1: Focus on stretching exercises
These exercises (yoga, Tai chi, and Pilates) help stretch muscles which lowers tension during your period. Swimming also helps reduce period pain because it makes you feel weightless in the water.
2: Stay hydrated
Dehydration raises the chance of side effects like bloating and constipation during your period. So keep your body hydrated as it helps bowel movement and reduces discomfort while exercising. We advise keeping water nearby and drinking every 15 minutes at least during your workout.
3: Use painkillers that don’t need a prescription
At the start of the period, girls get back pain and cramps that make exercise hard. Taking over-the-counter painkillers like ibuprofen and acetaminophen helps reduce cramps before working out.
4: Make sure you have your own pads during your period
Physical activity helps blood leave the uterus faster. So we suggest wearing special pads to protect you from heavy flow and dark underwear to protect your clothes if there’s any leak. Pack some extra underwear and pants in your bag when exercising during your period.
What you should avoid during your period:
- According to OWH, there are no limits on exercise for girls during their period. But there are some general tips to follow for safe workouts like wearing protective gear and not lifting heavy weights without a trainer. Girls should listen to their bodies. If you feel very tired, you should reduce the workout intensity.
Risks of overdoing exercise:
- Exercising too much can stop your period because of hormonal and physical changes. So it’s best to see a doctor since a regular period means you’re healthy. Pay attention if your period stops.
- Doing exercise during your period might help ease symptoms and pain. It's also good for your overall health. You don't have to stick to specific workouts then. If you feel pain or discomfort, just cut back on the activity.
We recommend checking in with a specialist to get the right plans and workouts for your body. That's what Fitness Garage offers you.
