Exercise is the only thing any woman thinks twice to do when they’re on periods, and there are several myths about exercise as well. But in real some light exercise could help you cure the pain, cramps, irritation, depression, mood swings, nausea, fatigue and bloating.
The physical and mental benefits of exercise don’t stop just because the periods are on. In fact, sticking with a routine can actually help ease these common complaints which accompany menstruation.
Endorphin Regular aerobic exercise may improve Fatigue, pain and mood swings. As it gives you a natural endorphin high. Endorphins are a natural painkiller, when they release during exercise, you may feel relief from uncomfortable periods.
Fights Painful Periods If you experience dysmenorrhea/painful periods, you're well aware, of the pain but the good news is light exercises during periods helps to cope with this pain. Consider light cardio, walking, or shorter bouts of aerobic exercise. Your lungs work better later in your cycle, so keep that training for the end of your period.
The exercises You can opt in Periods
Walking: An easy exercise that doesn’t require any special equipment, clothing, or location. This will help you cure your cramps. Do a normal walk that will be fine.
Light cardio or Aerobic exercise: This is not meant to be a stressful workout. The key word here is “light.” Whether you jog, cycle, swim, take it easy and/or consider a shorter workout than normal.
Strength training: If you’re up for it, you can go for gentle strength exercises and lighter weights than you might normally use. Avoid heavy-duty lifting.
Gentle stretching and balancing: Yoga proves to be the best for relaxing the muscles, Pilates can be a good option as well, for stretching muscles and reducing cramps and pain.
Pranayaam: Pranayaam always aces in relaxing the mind and body. Anulom-Vilom, Bhramri, Shithri, sheethkari, udgeeth,and so on relaxes the mood swings. Helps to cure fatigue, and relieves pain & cramps.
Precautions while exercising during periods
Exercising during your period shouldn’t put additional stress on the body, cause pain, or interfere with the normal process of your cycle. There are certain things to avoid while exercising in your off days, this includes:
Be cautious of the intensity: Strenuous or prolonged exercise might not be good for the body when you are menstruating. This doesn’t mean you have to stop your normal training, but be cautious.
Inversion-type yoga poses:- You must avoid aasana like shirshasana, sarvangasana, dhanurasana, halasana, karnapedasana, and bakasana. Overall all the aasana that pull your uterus towards head.
Listen to your body : If you feel unusually fatigued, nauseous, or there is an increase in pain or discomfort, stop and rest. If these symptoms continue, stop completely. Just let your body relax.
Regular exercise is beneficial for your body and your mind. 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. Also don't be alarmed, if you notice that your periods become a bit lighter once you start a regular exercise routine. The same hormonal changes that can stop your periods altogether can exert a weaker effect on your body and lead to a lighter flow
The bottom line is, Continue with exercise, but back off on the intensity, especially if you’re feeling fatigued. Vary your workouts, take extra time to recover, and honor what you’re capable of.
