Top 10 Exercises To Do During Your Period

Walking or jogging is a simple and effective exercise that can be done during period. A perfect way to get yourself outside of the house, this particular exercise helps you relieve cramps and boost your mood.

You can start off with walks and slowly increase the pace to jog for more intensity. The only thing you will need to do is find a peaceful walkway to get some fresh air for a lively feeling during this time.

Cycling requires a bit more physical work but the benefits it does to your body during period are astonishing. It will keep you super active by improving the blood flow in your body. A light spin of just around 10 minutes can also ease cramps and boost your spirit.

However, while performing this exercise, maintaining a moderate pace is important. This will help you stay comfortable throughout the journey. So, wherever you feel low, grab your bike and sneak out for a light tour outdoors.

Although the Cobra Pose is mostly performed to ease back pains, it also plays a part in helping women cope with period pains. This yoga asana is among the best stretches that one can try to enhance their mood.

The chest stretching and back bending movements executed during a cobra pose work as a medicine for period cramps. Along with that, it will also help elevate your energy levels.

A gentle movement to relax, this exercise is a great one to try without having to worry about getting tired. It is as simple as walking with the additional benefit of staying inside the house.

Dancing is a fun way to get done with some cardio during period. Moving to the beats improves the mood and relieves the cramps. Remember to focus on light moves to make it more effective.

Having a dance partner could make dancing more entertaining. While getting you out of the pain, dancing also releases endorphins that make you feel good throughout the session.

If you experience a lack of energy at this time of the month, try dancing out for yourself. The results you receive from it will make you try it out every menstrual cycle.

This is another stretching exercise one can perform to calm themselves from moody and negative feelings that result from period. The slow fluid movements of Tai Chi can reduce cramp pain and stress levels by raising up your spirit.

This Chinese martial art is gentle on the body and gets the blood to all the necessary parts without sweating efforts. Staying focused is the key to getting the most out of this movement. You just have to go with the flow and enjoy every bit of the energy Tai Chi elevates in you.

A suitable way to spend time alone in nature, hiking when cramps get you down is worth every single step. Fresh air, sounds of nature, and beautiful views of the surroundings can replace your thoughts to lift your mood.

It can get the idea of pain outside of you as you're mostly busy enjoying the outdoors. On the other hand, gentle cardio assists in reducing other menstrual symptoms too.

However, it is important to choose the hiking route based on your fitness level. An ideal choice would be a short hike with less or no difficulty in the time period.

Most women tend to completely avoid strength training on period which is not an ideal choice. Instead, one can reduce the intensity of the training and try some gentle exercises with light weights.

If done consistently, strength training can ease most of those period pains. But it is important to remember that overloading your body might drain all the energy out. So take it slow and steady thinking of it as a gentle workout and not a full-on session.

Pilates is one of the best exercises for period cramps. This mind-body exercise mostly helps prevent premenstrual symptoms and pains related to cramps.

You can either increase or decrease the intensity of the exercise based on your mood and ability. Just stick to the basics, focus on breathing, and let your muscles stretch out.

A perfect combo of relaxation, adding this exercise to your daily routine will not only do wonders for period cramps but also help in overall well-being.

Child's Pose is a type of yoga asana that feels like a warm hug when someone is on period. It is super soothing and helps reduce lower back pain and cramps at once. Maintaining a correct posture is quite important during this exercise for more effectiveness.

The only thing you will need is an empty space and a yoga mat and you are all set for the exercise. A chill calming vibe is what you get while performing the child's pose. Just feel the stretch and enjoy the comfortable moments free of pain that this exercise rewards you with.

A water-based workout, Swimming is one of the best exercises to do at period. Spending time in water makes one feel weightless which could ease off the body ache and loosen up the tensed muscles.

Whenever you are on your menstrual cycle, you must spend a few hours on water to experience its uncountable benefits to your body. 

Begin with a gentle warm-up, swim a few easy laps, and then cool down. The water's got your back, helping you stay relaxed and comfy while you get your groove on.

Every month, period brings various challenges along with it. This could make the daily life of women challenging as they face problems with PMS symptoms and achy cramps.

Meanwhile, exercise surely can help prevent them to a certain level but performing them correctly is important for effective results. To help you with that below are a few tips for exercising.

1. Wear Comfortable Clothes

Wearing comfortable clothes can take your exercise efficiency to a whole another level. Clothes made of breathable and stretchy fabrics are the best ones. Ideally, a high-waisted legging and a soft tank top go pretty well as workout wear.

2. Drink Water

Hydration is another important thing you need to take care of while working out. It is essential to keep drinking water every few minutes as it helps flush out toxins, increases energy levels and can sometimes reduce cramps as well.

3. Avoid Overdoing the Exercises

At this time of period, one must avoid pushing themselves too hard as it could have a negative effect on the body. Adding more pressure to the mind and body could cause irritation and even severe health problems in the future.

Working out during period can yield many benefits, especially in reducing pain. Exercising initially can become uneasy, but once you start to practice regularly and get used to it, you can see unexpected results.

Here are the benefits of exercising during your period:

1. Reduces Period Cramps

A properly done workout during your menstrual cycle can surely reduce the cramps to a certain level. When you exercise, your body releases endorphins. They help chill out your cramps and offer a huge relief.

2. Enhances Your Mood

Continuous mood swings are a common thing during period. To stay in a balanced mood, exercising regularly helps a lot as it gives you a feeling of accomplishment despite the challenges.

3. Decreases Bloating

Exercising while you’re on your period can also help kick that bloated feeling in your body. When you exercise, you'll witness boosted circulation which helps flush out excess water, making you feel lighter and more comfortable.

4. Improves Sleep Quality

Good quality sleep plays a significant role in determining your mood and pain tolerance during period. Working out regularly can work wonders for your sleep. It makes you feel relieved and improves circulation.

5. Your Flow Can Be Lighter

Hitting the gym or doing at-home workouts during your period can actually help lighten your flow. Getting your body moving can stimulate blood flow and help your uterus contract. This may result in a lighter period. 

Performing light cardio and low-intensity exercises during the menstrual cycle can be quite helpful. Yet, there are still a few exercises that one must avoid to prevent unwanted troubles.

These exercises can make the menstrual pain worse and in some cases even result in various health-related problems. Below is a list of some of the exercises you should avoid during this time of the month.

1. High Intensity Training

Most women are likely to feel low and less energetic during their menstrual cycle. Getting involved in highly intense training can only make them more tired making it hard to deal with the cramps.

2. Heavy Weight Lifting

If you are someone who loves going to the gym regularly, a considerable choice during your period would be backing off the intensity of your training. Although it is not necessary to completely eliminate exercising, you just have to stay away from heavy lifting like deadlifts and barbell presses.

3. High-Impact Sports

When your period hits, diving into high-impact sports like basketball or football might not be the smartest move. Those intense jumps and quick sprints can make cramps even worse than before.

Disclaimer: This article is for informational purposes only. It should not be taken as a medical advice.