Do you find the idea of exercising while on your period makes you want to put your running shoes away for good? If you're worried about how your period might impact your fitness routine, you’re not alone. Many people choose to skip their workouts during this time of the month for various reasons.
However, there's no need to avoid exercise just because you're menstruating. Health experts suggest that working out during your period can be beneficial. The topic of exercising while menstruating often leads to differing opinions and confusion. To clarify, we consulted Dr. Astha Dayal, Director of Obstetrics and Gynaecology at CK Birla Hospital in Gurugram.
Is it Safe To Exercise During Menstruation?
Dr Astha Dayal affirms, “Yes, it is usually safe to exercise during menstruation.” She explains that engaging in physical activity can be advantageous at this time. Exercise boosts the release of endorphins, which act as natural mood enhancers and can alleviate period-related discomfort. However, she stresses the importance of tuning into your body. “Each woman’s experience with menstruation is different, so it’s essential to do what feels best for you.”
What Types of Exercises Are Recommended During Periods?
Dr. Dayal recommends choosing moderate-intensity exercises. “Activities such as walking, light jogging, swimming, and yoga are great options. They allow you to stay fit without placing excessive strain on your body.” She also points out the advantages of yoga and stretching, which can help alleviate tension and enhance flexibility, ultimately helping you feel more at ease.
Specific Exercises To Avoid While On Your Periods
High-intensity workouts or heavy lifting may not be appropriate for everyone during their periods, particularly if you have severe cramps or a heavy flow,” Dr. Dayal cautions. She advises against exercises that put substantial strain on the abdomen or lower back, as these can worsen menstrual pain. “Pay attention to your body and don’t push yourself too hard,” she emphasised.
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Does Physical Activity Help Alleviate Period-Related Symptoms?
Dr Dayal confirms that regular physical activity can effectively alleviate symptoms like cramps, bloating, and fatigue. She explains that exercise enhances blood circulation and releases endorphins, which serve as natural pain relievers and mood boosters. Additionally, it can help reduce bloating by promoting better digestion and decreasing water retention. Even light exercise can elevate energy levels and counteract the lethargy frequently experienced during menstruation.
Should Individuals with Specific Menstrual Conditions Approach Exercise Differently During Their Periods?
“Women with conditions such as PCOS (Polycystic Ovary Syndrome) or endometriosis should definitely customise their exercise routines to fit their unique needs,” says Dr. Dayal. “For example, those suffering from endometriosis may experience more intense pain, making gentle exercises like yoga or Pilates a better option.” For women with PCOS, regular exercise is essential but should be complemented with sufficient rest, especially during their menstrual cycle. Dr. Dayal recommends consulting a healthcare professional to develop a personalised exercise plan that considers individual health issues and symptoms.
While staying active can offer numerous benefits, it’s crucial to listen to your body and adjust your routine as needed. “The goal is to stay healthy and comfortable, so finding what works best for you is essential,” she concludes.
By embracing a flexible and mindful approach to exercise during menstruation, women can enhance their overall well-being and effectively manage period-related symptoms.
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