It is generally safe and often beneficial to continue exercising during menstruation. Engaging in physical activity can help alleviate many common menstrual symptoms. Exercise offers physical and mental health benefits throughout the menstrual cycle, positively impacting overall well-being.
The Science Behind Exercising During Your Period
Hormonal fluctuations influence how the body responds to exercise. During menstruation, estrogen and progesterone levels are at their lowest. This hormonal dip can sometimes lead to fatigue or reduced energy in some individuals. However, this phase can be an opportune time for certain types of workouts.
Some research suggests the body may experience greater gains in strength and power during the first two weeks of the menstrual cycle. Exercise also stimulates the release of endorphins, which are natural painkillers and mood elevators, helping to combat discomfort and improve mood. Physical activity can also improve blood flow and increase anti-inflammatory compounds.
Adapting Your Routine
Listening to your body is important when exercising during menstruation, as individual responses can vary significantly. While continuing your regular routine is often possible, adjust intensity or duration based on comfort levels. Low-intensity activities are often well-tolerated and can provide relief from symptoms.
Gentle options like walking, light cardio, yoga, and Pilates are often recommended. Walking is a low-impact activity that boosts circulation and endorphins, potentially reducing cramps and improving mood. Yoga and Pilates can help relax muscles, reduce tension, and alleviate symptoms such as cramping, breast tenderness, and abdominal swelling. For strength training, continuing with low-volume exercises and lighter weights can be beneficial.
Addressing Common Concerns
Exercise can positively interact with many common menstrual symptoms, offering a natural way to manage discomfort. Physical activity, particularly aerobic exercise, can help reduce period cramps by increasing blood flow and triggering endorphin release. Studies indicate that regular exercise can lead to less severe menstrual pain.
Fatigue and low energy are common during menstruation, but exercise can boost energy levels rather than deplete them. Light activity can help combat sluggishness, though avoid overexertion if unusually tired. Exercise can also help manage bloating by improving blood flow and reducing water retention. Mood changes, such as irritability or anxiety, can also be positively influenced by endorphins.
Maintaining good hydration is also important, as dehydration can worsen symptoms like bloating and constipation. Wearing comfortable clothing and choosing appropriate period protection, such as tampons or menstrual cups, can enhance comfort during workouts. While exercise is generally beneficial, consult a healthcare professional if experiencing severe symptoms or if pain interferes with daily activities.