Should you exercise during your period?
Some people experience symptoms that may include stomach upset, bloating, fatigue, and headache during their periods. Physical exercise may help to reduce these and other symptoms.
Exercise also provides other health benefits, such as improved mood, reduced menstrual cramps, and less fatigue. Although people may need to adjust their usual exercise routine while on their period, staying active can be helpful.
Read more about the benefits of exercise during menstruation, tips for doing so, and any risks.
There are many benefits to exercising during a person’s menstrual period, and using some simple tips can make physical activity enjoyable and comfortable.
Incorporate stretching and yoga
Gentle stretching exercises — such as yoga and tai chi — can reduce tension, improve blood flow, and help a person feel better during their period.
A 2016 study found that people who took regular yoga classes experienced fewer premenstrual (PMS) symptoms and reported less period pain. There were also notable reductions in breast tenderness and abdominal swelling.
Stay hydrated
Dehydration can increase the likelihood a person will experience unpleasant side effects, such as bloating and constipation.
Drinking water may also reduce menstrual pain, which can make exercise more enjoyable. A 2021 study compared people who drank 54–68 ounces (about 8 glasses) of water per day to those who only drank when thirsty. Researchers found that those who drank more water had less severe menstrual pain during the first three days of their periods.
Benefits of exercising during your period
Here are some of the potential benefits a person may experience while exercising during their period:
Improves mood
According to the American College of Obstetricians and Gynecologists, exercise can help reduce feelings of depression. Therefore, exercising may help to improve mood when a person has feelings of sadness, irritability, or anger during their period.
Reduces fatigue
Hormonal changes in the body can increase sensations of fatigue in people during their period. Physical activity can boost energy levels instead of lower them during a period, according to the Office on Women’s Health (OWH).
Reduces menstrual pain
A 2018 study found people who exercised for 30 minutes, 3 days per week, for 8 weeks had less menstrual pain than those who did not. They concluded that exercising during and before a period may reduce symptoms.
Physical activity does not have to be vigorous or for an extended time. Even two 15-minute walks a day can offer benefits. Exercise is also a healthful choice in general. It helps a person maintain their weight and helps to keep their heart and lungs healthy.
Overall, it is best that people listen to their bodies during menstruation. If a person feels very fatigued, they could reduce the intensity of their exercise routine to prevent excessive tiredness.
There is no scientific data to prove people should restrict specific exercises or that they cannot exercise to their fullest ability during their period.
Source: www.medicalnewstoday.com
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