Most women would rather curl up in a ball with a pint of ice cream than break a sweat when their period arrives. But working out can actually help relieve menstrual cramps! Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication.
So, in order for your period to feel like a walk in the park, you have to get up and literally take a walk in the park. when you exercise, your body releases endorphins, a hormone that makes you feel good. Those endorphins can counteract the bad hormones that give you cramps (prostaglandins). So, get your body moving with these simple exercises!
The benefits of yoga practice are widely known. The exercise is praised for improving balance and strength, as well as helping to reduce anxiety and depression. But, a Taiwanese study also found that yoga can reduce menstrual cramps and other period-related symptoms, like breast tenderness and cold sweats
Yoga is an amazing alleviator of menstrual cramps because of the focus on breath work, relaxation, and meditation. Breathing brings oxygen-rich blood back to the muscles and helps reduce cramping. The strength and stretching components of certain poses can open tight areas of the body.
Try out these poses: Child’s pose, Bridge, Cat-cows, Cobra, Cat, and Fish.
Follow along to this short 15-min yoga to help relieve your menstrual cramps!
#2: Aerobic Exercises
Aerobic exercise usually refer to higher-paced, higher intensity cardio exercises. If you feel like you’re up for it, aerobic workouts such as running or dancing works best at getting the blood circulating throughout your body, reducing the menstrual cramps. A steady pace workout will also help alleviate some of the moodiness associated with your period.
In fact, the 1st few days of your period is the best time to workout! Due to rising oestrogen levels, you are building muscles faster and easier. Glycogen is also broken down quickly in this part of your cycle. This can enhance your overall athletic performance!
#3: Low Intensity Cardio
If you feel like you’re not up to the vigorous exercises, fret not. Even a low intensity activity such as walking can be beneficial during your period in place of more strenuous activity. Walking your dog or taking a stroll around the block will be enough to get your blood flowing and make the menstrual cramps go away. Swimming is also a great option. It’s a full-body activity that helps soothe muscles while being low impact as well!
Worried about swimming while on your period? Here are some ways you can do so!
While stretching isn’t exactly a workout, when done properly, it can help you break a little sweat as well as relaxing the muscles to reduce the nasty menstrual cramps! Stretching is also known to alleviate stress—something that makes menstrual pain worse!
Watch this video for some simple stretching exercises (1:56 to 3:38 minutes) you can do to help relieve the menstrual cramps!
Regardless of whichever exercise you choose to do, it is most important to first listen to your body and choose the best workout accordingly!
I hope this helped and now that you know what types of exercises to do while on your period, head on over to some tips to take note of while working out on your period!