For many women, menstruation is accompanied by discomfort, mood swings, and fatigue.

The idea of working out during your period might seem daunting, but research suggests that exercise can actually help alleviate some of the symptoms associated with this time of the month. In this article, we will discuss the dos and don’ts of working out on your period, helping you navigate this topic with ease.

The Dos of Working Out on Your Period

1. Listen to your body: Pay attention to how you feel during your period. If you’re experiencing mild symptoms and feel up to it, exercise can potentially provide relief.

However, if you’re feeling extremely fatigued or in pain, it’s important to rest and prioritize your well-being over exercise.

2. Gentle exercises: Opt for low-intensity activities such as walking, yoga, or swimming. These exercises can help improve blood flow, reduce muscle tension, and boost your mood.

Engaging in gentle exercises also allows your body to recover without putting excessive strain on it.

3. Warm-up and cool-down: Regardless of whether you’re on your period or not, it’s crucial to warm up before any workout and cool down afterward. This helps prevent injuries and minimizes discomfort during exercise.

Spend a few minutes stretching and easing into your workout routine.

4. Stay hydrated: Drinking plenty of water is always important, but it becomes even more crucial during your period. Proper hydration can help reduce bloating and cramping, allowing you to work out more comfortably.

Don’t forget to bring a water bottle and take sips throughout your workout.

5. Wear comfortable clothing: Opt for breathable and loose-fitting workout clothing during your period. This can help with airflow and prevent any additional discomfort.

Additionally, consider wearing moisture-wicking underwear and exercise bottoms to help you stay dry and fresh during your workout.

6. Listen to your energy levels: Your energy levels might vary during your period. Some days you may feel more energetic, while others you might feel depleted.

Adjust your workout intensity accordingly and give yourself permission to take it easy when needed.

The Don’ts of Working Out on Your Period

1. High-impact exercises: Avoid high-impact exercises like running or intense cardio workouts as they can exacerbate cramps and discomfort.

Instead, choose low-impact alternatives that offer similar cardiovascular benefits without putting extra strain on your body.

2. Pushing beyond your limits: It’s important to challenge yourself during workouts, but pushing yourself too hard on your period can lead to increased fatigue and potential injuries.

Listen to your body and know when it’s time to dial it back a notch.

3. Neglecting proper nutrition: Eating a balanced diet is critical during your period as it helps replenish lost nutrients and supports overall well-being.

Ensure you’re getting enough iron and magnesium-rich foods, as they play a significant role in reducing menstrual symptoms. Prioritize nutrient-dense meals and snacks before and after your workouts.

4. Ignoring signs of excessive bleeding: While some light bleeding during exercise may be normal, excessive or prolonged bleeding should not be overlooked.

If you experience heavy bleeding, consult your healthcare provider to rule out any underlying conditions that may require medical attention.

5. Comparing yourself to others: It’s essential to remember that everyone’s body and menstrual experience are unique. Avoid comparing your fitness abilities or energy levels to those around you.

Tune in with your own needs and honor what feels right for your body during this time of the month.

The Benefits of Exercising on Your Period

Regular exercise during your period can offer numerous benefits:.

1. Reduces menstrual symptoms: Exercise releases endorphins, which are natural painkillers and mood boosters. It can help reduce cramps, bloating, and even headaches associated with menstruation.

2. Improves mood and reduces PMS: Physical activity triggers the release of endorphins, dopamine, and serotonin, which can improve your mood and reduce premenstrual syndrome (PMS) symptoms such as irritability and sadness.

3. Boosts energy levels: While it may seem counterintuitive, exercise can actually increase your energy levels during your period. It stimulates blood circulation, increases oxygen flow, and enhances overall endurance.

4. Enhances sleep quality: Regular exercise helps regulate hormone levels and promotes better sleep. Getting enough restful sleep is crucial during your period as it aids in resetting energy levels and reducing fatigue.

5. Supports hormonal balance: Engaging in physical activity during your period can help regulate hormonal fluctuations. It promotes a healthier hormonal balance, leading to reduced mood swings and improved overall well-being.

Conclusion

Working out on your period can be beneficial both physically and mentally if done in a mindful and responsible manner. Listening to your body, opting for gentle exercises, and prioritizing self-care are key during this time.

Remember, it’s normal to have fluctuations in energy levels and to take it easy when needed. Incorporating regular exercise into your menstrual routine can help alleviate symptoms, boost your mood, and promote overall well-being.