For a lot of women who lead an active lifestyle, red days are not a crowd favorite. Many things can stop you from working out, such as cramps or body pain, a cranky mood, perhaps even superstitions, or all of the above.
The good news is that working out during your period is more healthful rather than harmful. In fact, exercise can help you deal with that time of the month better! Experts highlight the benefits of physical activity & working out during your period:
- Helps alleviate symptoms of PMS and dysmenorrhea
- Improves your mood since the body releases endorphins when you work out, helping you deal with stress and pain
- Boosts your energy levels
Remember These 6 Tips When Working Out During Your Period
Check out these strategies that can help you make the most out of your sweat session:
- Choose your workouts carefully. Periods can be very uncomfortable, especially if a lot of blood is released by the body. Stick with gentle workouts and avoid strenuous routines. By doing so, you help lessen tension in the body, enhance blood flow, and feel better overall. Consider practicing tai chi, yoga, light walking, light cardio or aerobic exercises, or low-volume strength training.
- Drink water. Whether you are on your period or not, it is important to drink lots of water when you exercise to prevent dehydration and constipation.
- Wear comfortable clothes and heavy-flow products. Increased physical activity may speed up release of blood from your uterus. This is why some women feel a heavy flow when they work out. So use sanitary napkins, tampons, or menstrual cups that are ideal for heavy-flow days. Wear dark-colored bottoms or leggings, too in case of leaking incidents, and pack spare clothes or underwear.
- Avoid over exercising and significantly reducing calorie intake. When this happens, your body has less energy to utilize and needs to distribute limited resources to systems that need it the most. Your body will have a difficult time recovering from the stresses you put on it. This can even put you at higher risk for a health issue called amenorrhea, or stoppage of the menstrual cycle.
- When in doubt, rest it out. Should you feel unwell or lethargic, skip your workout. If you push through, you may feel more exhausted and worsen cramps and soreness that occur during your red days.
- Once you feel pain, counteract it right away. If you can still work out but feel body pain, ask your doctor about over-the-counter medicines like Mefanamic Acid or Paracetamol. These medicines may help target cramps and body pain linked to your period so you can exercise without any inhibitions. After you drink medicine, you can also opt to apply an ice pack or warm compress on the affected areas.
If you still feel hesitant about working out during your periods, seek the advice of your doctor or OB-GYN first. They will help assess if there are any contraindications to your exercising when you have your menses and see to it that your body is in the right condition to work out. This is especially important if you tend to experience immense pain or discomfort during your red days.
References:
https://www.healthline.com/health/exercise-during-period#benefits
https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever
https://greatist.com/health/exercise-during-period#exercises-to-avoid
https://www.medicalnewstoday.com/articles/326364
https://www.womenshealth.gov/getting-active/physical-activity-menstrual-cycle
https://health.clevelandclinic.org/is-it-normal-to-lose-your-period-because-of-exercise/
https://www.verywellhealth.com/exercise-effects-on-menstruation-4104136
