If you’re on your period and symptoms like cramps, bloating, and fatigue are getting your energy levels down, it is okay to take the day off, especially if you do not feel like exercising or hitting the gym. However, medically, periods aren’t a reason to skip your workout routine. In fact, if you indulge in some amount of exercise during your periods, it can boost both your physical and mental health.
A review published in the Cochrane Database of Systematic Reviews found that exercising for about 45–60 minutes each time, three times per week or more, regardless of intensity, can help reduce menstrual cramps.
Another study that involved 65 women found that people who indulged in an 8-week exercise program comprising three 20-minute workout sessions per week experienced an alleviation of menstrual symptoms.
Therefore, even if you’re on your period, maintaining consistency with your workout routine is key. This does not mean that you need to go all out; rather, you can indulge in low-to-moderate-intensity exercises. Here are a few exercises you can do while on your period.
Also Read: Not All Women Have Periods; Dr Anjali Kumar Explains The Condition Called Amenorrhea
Walking
Walking is an effective low-impact cardio exercise that is said to do wonders for your heart health. It is also an exercise that you can do on your periods. A review published in the Dovepress suggests indulging in 30 minutes of aerobic exercise, such as walking, 3–5 sessions per week for about 10 weeks can help improve premenstrual symptoms of women in reproductive age.
Yoga
Gentle yoga poses, especially those focusing on stretching and relaxation, can also help ease menstrual discomfort and promote flexibility. A review article published in Frontiers in Pain Research observed reduction in menstrual symptoms in women with dysmenorrhea, a condition characterised by severe and frequent menstrual cramps and pain, who performed yoga.
Pilates
Engaging in Pilates during your period can be beneficial for many women. This type of exercise focuses on building core strength, improving flexibility, and facilitating controlled movements, which can help alleviate some common menstrual symptoms. According to a study published in the Journal Healthcare (Basel), adolescents and young women who indulge in Pilates experienced a reduction in menstrual cramps and other symptoms.
Also Read: How Menstrual Symptoms Change In Your 20s, 30s, And 40s
How To Make Exercising During Your Period More Enjoyable And Comfortable
To make your exercise experience during the period more comfortable and fun, here are a few things you can do:
- Choose low-impact exercises like walking, yoga, Pilates, or swimming, which can help alleviate discomfort without excessive strain.
- Drink plenty of water to stay hydrated, which can help reduce bloating and ease muscle tension.
- Wear breathable and comfortable workout clothes to reduce any discomfort.
- Do not push yourself too hard; just adjust the intensity of your workout based on how you feel.
- Pay attention to your body's signals; if you experience discomfort or fatigue, don't hesitate to take breaks.
- Opt for the right period products, such as tampons or period panties, which can help you stay comfortable and avoid leaks during exercise.
Conclusion
Being on your period does not mean you have to skip your workout routine. Depending on how comfortable you are, you can choose to exercise or not. But the best thing to do is to work out but with low-impact or low intensity exercises. These will keep you consistent with your fitness routine and may also help alleviate some of the menstrual symptoms. However, pay attention to your body’s needs. If you’re fatigued and do not think you can exercise, it is alright to give yourself a break.