Exercise in Periods: Benefits, Best Practices, and Precautions

• Written by Mudit Handa

  Reviewed by Akhil Pillai

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Heavy flow, irritation, painful cramps in the lower abdomen, acute back pain, thigh pain, nausea, vomiting, and headaches are everyday experiences for women during their menstrual cycles. Often, women feel apprehensive about engaging in routine activities during their periods, fearing that specific movements might worsen the pain. 

For instance, a common question they ask themselves is:

“Is it okay to exercise during periods?”

However, there’s no need to worry. This article aims to address all your concerns regarding the impact of exercise or working out on period pain and the ideal way to exercise for period pain.

Can We Exercise During Periods?

Light to moderate exercise during your period is generally advisable and can offer several benefits. Physical activity can help alleviate common menstrual symptoms such as cramps, bloating, and mood swings by releasing endorphins, which are natural pain relievers and mood elevators.

What are the Benefits of Light Exercising During Your Period?

Engaging in moderate exercise during your period has health benefits that can’t be ignored. These include:

• Reduces Menstrual Cramps: Exercise enhances blood flow and eases muscle tension, potentially alleviating cramping.
• Boosts Mood: Endorphins released during physical activity serve as natural mood enhancers, helping to decrease irritability and mood swings.
• Alleviates Bloating: Staying active can help minimise water retention and bloating.
• Maintains Energy Levels: Although fatigue is common, light exercise may boost energy and lessen sluggishness.

While fatigue is a common complaint during menstruation, engaging in light to moderate exercise can help maintain energy levels. Exerting energy when you feel tired might seem counterintuitive, but consistent physical activity can improve cardiovascular health and boost stamina.

Which Exercise is Best During Periods?

When exercising during your period, choose activities that support your body's rhythms and ease menstrual discomfort. Opt for gentle movements over intense workouts to promote relaxation, flexibility, and well-being.

Here are some highly recommended exercises and activities to consider during your menstrual cycle:

Light Aerobic Activities 

Light aerobic exercises can boost circulation, improve mood, and reduce bloating without overexerting your body. Focus on a comfortable pace that feels good and allows you to maintain a conversation.

• Walking: A brisk walk outdoors or on a treadmill can be incredibly refreshing and help with energy levels.
• Light Jogging: If you're accustomed to running, a gentle jog can maintain your fitness without putting undue stress on your body.
• Cycling: On a stationary bike or outdoors, cycling at a relaxed pace offers a good cardiovascular workout with less impact.

Yoga and Pilates

Yoga and Pilates, which focus on mindful movement, breathwork, and gentle stretching, can ease menstrual discomfort.

• Yoga: Often considered one of the best exercises during periods, yoga helps with flexibility, strengthens core muscles, and promotes relaxation. Specific poses (asanas) can help alleviate cramps and back pain. Restorative yoga and gentle Hatha yoga are particularly recommended.
• Pilates: Like yoga, Pilates focuses on core strength, flexibility, and controlled movements. It can help improve posture and reduce muscular aches often associated with periods.

During periods, yoga and pilates can be powerful tools for reducing tension and discomfort.

Stretching

Gentle stretching is crucial for alleviating muscle soreness and improving overall comfort during your period. It can also help release tension in the lower back, abdomen, and hips..

• Focus on slow, deliberate stretches that target areas of discomfort.
• Hold each stretch for 20-30 seconds, breathing deeply into the stretch.
• Listen to your body and avoid any movements that cause sharp pain.

In addition to the exercises explained above, remember to stay hydrated, get adequate rest, and pay attention to your body's signals. The goal is to move in a way that supports your well-being, rather than pushing through discomfort.

What Precautions Should I Take While Working Out During My Period?

Here are some key precautions to keep in mind while doing workout during period:

• Stay Hydrated: Drink plenty of water before, during, and after exercise.
• Never Ignore Comfort: Wear comfortable clothing and choose activities that don't exacerbate discomfort.
• Listen to Your Body: If you feel excessive pain, fatigue, or discomfort, it's okay to rest or opt for a gentler activity.
• Avoid Overexertion: Pushing yourself too hard when your body is already under stress might increase fatigue or discomfort.

Continuing a modified exercise routine during their period is safe and beneficial for most women. However, individual experiences vary, and consulting with a healthcare professional is always recommended if you have concerns or experience severe symptoms.

In addition to regular exercise and a healthy lifestyle, you must preplan your health expenditures for future events such as maternity. Therefore, it is essential to have comprehensive health coverage in the form of a health insurance plan.

Preplan Your Motherhood with a Smart Maternity Insurance Cover

Maternity brings unavoidable expenses that can put additional strain on your savings. Hence, you must preplan this event by buying a maternity insurance plan that covers all medical costs related to maternity right from the first day. While buying maternity coverage, you must seek benefits such as pre- and post-hospitalisation expenses and newborn cover.

Disclaimer: It is essential to verify the policy details and coverage with the official policy documents. Also, kindly consult a professional medical expert to verify the details of your health concerns.