It is safe and healthy to exercise while on your period.
The belief that you should avoid exercise while on your period comes from a very old idea about menstruation. Menstruation was once treated as a sickness. Menstruating women stayed home. They rested, stayed out of every ones way and were treated as untouchable. There are still myths attached to periods, and we are using extensive research to bust these taboos.
The idea that one shouldn’t work out during periods might be based on old cultural views. Menstruation is normal. It is not a disability. Your period should not stop you from doing things you do at other times. In fact, regular exercise can help relieve cramps.
Exercise Can Relieve The Symptoms Of Your Period Through A Few Different Ways:
The sweat released during a workout removes water from your body, including the water in your belly that you feel as part of your period bloat.
Exercise promotes the release of endorphins. These “happy hormones” may distract you from the period discomfort you are feeling, while also combating the moodiness sometimes (frequently) associated with your period or with PMSing. The movement will also help combat sensations of fatigue and exhaustion associated with your period, and in general.
Exercise is known to reduce stress and stress is known to sometimes amplify period cramps. So, by using exercise as a means of stress relief, you will be able alleviate some cramping
The increased blood flow can also help ease menstrual cramps
There’s no scientific reason you should skip out on your workouts during your period. In fact, there’s evidence that exercise can be helpful during this time. The bottom line is this: Continue with exercise, but back off on the intensity, especially if you’re feeling fatigued
Pain medication can help if your cramps make it hard to exercise. Athletes often compete during their periods, even Olympians.
What Type Of Exercise Should You Do?
There are benefits to participating in all types of fitness during your period, so the following list is not exclusive. You can reap benefits of exercising during your period for any level of exercise
High Intensity Workouts:
The hormonal changes that occur in your body during menstruation, such as drops in estrogen and progesterone levels, allows certain fuel sources (carbohydrates and glycogen) to be more accessible to you while you have your period. As a result, you may be able to have more endurance & energy for short bursts of high intensity workouts, compared to other weeks where your estrogen is higher and your body relies more heavily on fat breakdown as an energy source. So don’t be afraid to sign up for that new HIIT class at your local gym, especially when on your period!
Hot Yoga:
Your body temperature is naturally cooler than normal during your period, as a result of the drop in hormones. You may find you can tolerate hotter and more climates, as well as take longer to feel fatigued.
Light to Moderate Cardio:
A light jog/run, aerobic exercise, dance routine etc. can be helpful to get your blood flowing and heart raised should help relieve cramping
Light Walk:
Anything to get your body moving can help increase your blood flowing and can help reduce inflammation. You don’t need to endure anything strenuous to reap some benefits of physical activity during your period
None:
You know your body best: if you really don’t feel well and your body is telling you to rest – listen to it. Also, consider consulting your OB/GYN if your symptoms are severe or abnormal!
Experience more strength and power
One study found that the first two weeks of your menstrual cycle (day one being the first day of your period) may allow you to experience greater gains in strength and power due to low levels of female hormones.
