Menstruation or monthly periods are a part and parcel of the everyday life of all women on earth. It is a sign of a woman’s fertility and a normal process as their bodies prepare themselves for a potential pregnancy. About once a month, women who have gone through puberty will experience menstrual bleeding. If pregnancy does not occur, the thickened lining of the uterus sheds and gets accompanied by bleeding.
Now, whether to exercise or not while a woman is menstruating is a question that has been discussed and debated many times. There are also many misconceptions surrounding this topic, such as
- If you exercise during your periods, you may feel tired and drained out,
- Your blood flow may increase causing you to pass out after exercising.
- You may experience a decline in your athletic performance if you exercise while on your periods.
But rest assured, at present, there is no conclusive evidence that proves that participation in exercise affects menstruation, and is equivocal and unclear whether menstruation affects athletic performance.1
You can very well perform your day-to-day exercise routine even when you are menstruating without any health risks. Yes, there are a few precautions that you need to take while exercising during your periods but these are very easy to follow and not very stringent.
So, to repeat again, you did hear it right! Yes, it is safe to work out while you are on your period.
In this article, let us have a look at what are the health benefits of exercising during menstruation, which exercises you can perform, what precautions you should take, and which exercises you should avoid when you are exercising while menstruating.
Benefits Of Exercising During Menstruation
Reduced pain and cramping
Uterine shedding and prostaglandins secreted by the uterus during menstruation result in abdominal pain and cramping during this period. Exercising during the period helps in increasing metabolism as well as elevating blood flow to the uterus, thus, decreasing the menstrual symptoms. (1)
Feel good factor
The hormones which are secreted during the menstruation cycle create mood disturbances and irritation in women and because of this mood change, you may start feeling tired and lethargic. Studies show that exercise produces endorphins that bring positivity to the brain and give a feeling of wellbeing, thus, helping women to feel good even when they are on their periods. (2,3)
Increase in strength and power
Exercising during your menstrual cycle can increase your strength and power, and you may notice that you are able to lift heavier weights during this time, especially during the most dreaded leg days. A study shows that high-frequency periodized leg resistance training during the first two weeks of the cycle is more beneficial to optimize resistance training. (4)
Decreased stress
Studies have shown that pain during menstruation can be due to increased stress levels caused by the hectic lifestyle that women undergo on a daily basis. Exercising during the menstrual cycle not only releases endorphins but also reduces the stress hormones such as adrenaline and cortisol, thus, helping you remain calm and relaxed. (5)
Types Of Exercises You Can Do During Your Periods
Walking or spot jogging
Walking or spot jogging are two such workouts that require no special equipment and can be performed easily. Instead of hitting the gym while on your periods, you can go walking or jogging in the fresh morning air at the nearby garden. This will not only break the monotony of the gym but will leave you feeling refreshed without compromising your workout during menstruation.
Strength training
You can continue your strength training routine while on your period but remember to go lighter and lift lesser weights than you usually do. This will help you not feel exhausted or tired quickly. Avoid lifting heavy and you will not have to take a break from your workout while menstruating.
Light aerobic exercises
Similar to strength training you can also keep performing your aerobic or cardio exercises which you do on a daily basis while on your periods. Remember to keep them lighter too without you having to gasp for air or feel breathless. Perform them for shorter durations and at lesser intensities to get the maximum benefits.
Yoga, stretching and balancing
Yoga asanas which involve stretching and balancing help relieve period cramps, pains, and also bloating which is very common during menstruation. Yoga is also known to play an important role in reducing stress and sympathetic activity, increasing parasympathetic activity, improving one’s quality of life, and decreasing psychological symptoms associated with menstruation. The number of yoga poses and the time they are held can be varied according to your capacity.
Dancing or Zumba
These types of workouts will not only help you burn calories but they do so in a fun way which can help lift your mood and spirits when you are on your periods. Best to be done with your group of friends who may give you the added benefit of relaxation from your hectic and busy routines.
Related:
Exercises to be avoided during Menstruation
Exercising when you are on your periods should not put you under any pressure, or cause you any additional pain or discomfort, or interfere with your daily activities. Although beneficial, there are a few exercises that you need to avoid. Let us take a look at these.
HIIT
High-intensity interval training may exhaust more when on period. Due to loss of blood, the energy levels may go low during this time. Therefore, it is best to not engage in these types of training at this time. Remember to keep the intensities of all the workouts low and be at ease while doing the exercises during period days.
Inverted yoga poses
These are certain yoga poses that place your head below your heart and hips, therefore, “inverting” your body from its normal upright position. These poses may lead to the pooling of blood in the uterine blood vessels, thus, causing increased bleeding. It is, hence, best to not engage in such poses during the period.
Powerlifting
It involves lifting weights closer to or the maximum weight which you can lift. This should be avoided when you are menstruating as it may aggravate the uterine cramps and pain, and lead to heavier bleeding. It will leave you feeling drained and worn out. It may even affect you negatively and you may not want to work out during your next period.
Exercising for a long period of time without breaks
Giving yourself time to rest and recover between your workouts is very important, especially, when you are on your period. It will help you feel refreshed and you can start your workout with renewed energy. Pace yourself and time your sets as per your convenience and you will observe a noticeable difference in your workout performance even while menstruating.
Important Tips
There are a few things that you should keep in mind when you are on your period and decide to work out.
Periodization
Design your workout according to your menstrual cycle. This will give you enough flexibility to train according to how you are feeling when on your periods without hampering your results or gains.
Stay hydrated
When you are menstruating you may experience certain hot flushes due to the hormonal changes that happen in your body. This will make you sweat more and lose water along with electrolytes. So, make sure you drink an ample amount of water. You can even add some electrolytes to it to compensate for this loss.
Understand your abilities
If you feel tired, exhausted, or dizzy, stop performing any exercise and take a rest. Do not stretch your limits during these days. Always remember there will be other days to exercise.
Clothing
Wear clothes that you are comfortable in while exercising when on your periods. Avoid wearing clothes that may restrict your movements. You can wear slightly loose cotton clothes which absorb sweat easily. Comfort should be the key.
Period hygiene
Instead of using sanitary napkins, tampons are better in preventing leaks. Use tampons if you have used them before and are habituated to them. As per your preference, choose the period products which agree with you the most and which are feasible for you to use and dispose off.
After exercise
Remember to always take a shower after exercise during this time. Change the tampon/sanitary pad after you finish workouts. If one sweats or get stained, change your clothing too. Always keep the concerned areas clean and dry to avoid any infections.
Exercising while on your periods with a few precautions mentioned above is never harmful. Doing some workout and staying active is always better than not working out at all. But, remember to be calm. Choose your pace and prioritize your comfort above anything else. So, now you no longer have to feel guilty about missing the gym due to your periods.
Tell us your views and opinions regarding how you manage your workouts in the comments section below.
References:
- Sutar, A., Paldhikar, S., Shikalgar, N. and Ghodey, S., 2016. Effect of aerobic exercises on primary dysmenorrhoea in college students. J Nurs Health Sci, 5(5), pp.20-4.
- Rokade, P.B., 2011, December. Release of endomorphin hormone and its effects on our body and moods: A review. In International Conference on Chemical, Biological and Environment Sciences (Vol. 431127, No. 215, pp. 436-438).
- Fox, K.R., 1999. The influence of physical activity on mental well-being. Public health nutrition, 2(3a), pp.411-418.
- Wikström-Frisén, L., 2016. Training and hormones in physically active women: with and without oral contraceptive use (Doctoral dissertation, Umeå universitet).
- Mathur N. 2020. Effectiveness of exercise in menstruation symptoms in late adolescents (17-20 years of age). International Journal of Science & Healthcare Research. 5(2): 5-11.
Author: Dr Pooja Nilgar (Content writer and editor)
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