To make matters worse
PMS symptoms such as cramping and bloating can make it hard to exercise. These conditions can also cause your body temperature to rise and can make you more dehydrated. This makes sense, since you lose water weight when you exercise and sweating is one of the body’s natural cooling mechanisms. All this can make you feel even more rotten than you naturally do during your period.
It’s also more difficult for your body to regulate temperature when you have your period. Because of this, it may not be a good idea to work out outside or in a sauna. Plan to take a shower as soon as possible after you get home to reduce the risk of exposure to bacteria or germs that you might find in public restrooms. If you experience a heat-related illness, such as heat stroke, your medical provider will advise you not to exercise the following day to give your body time to recover
If you’re naturally fatigued when you have your period, it’s important to still exercise. Not only is exercise good for your body, but it also lowers stress levels. When you feel stressed from PMS, your body will produce more of the stress hormone, cortisol. Exercising has the opposite effect on your body since it releases endorphins, which block stress.
You are not alone in your suffering, Dear sister!
80% of women experience period pain. Most women report feeling a wave of pain and discomfort, which is relieved by sitting or lying down.
The pain usually comes in the form of a backache, a cramp, and a throbbing in lower abdomen, and many women have trouble breathing because of the pain. However, you have the ability to reduce the pain, or even alleviate it altogether by working out.
Is it Good to Workout while You have Your Period?
You may think that it’s a bad idea to work out when you have your period. However, if you want to relieve your pain and feel good, instead of feeling bad, you will benefit from keeping active, even during your period.
To understand why, you must know that your period is caused by natural changes in the body’s hormones and the shedding of the uterine lining, along with the hormonal changes.
The bottom line is that exercising while having your period isn’t the worst idea in the world. Yes, there are many women who experience period pain associated with intense cramping and weakness. It is common for you to feel discomfort when you perform cardiovascular exercises. However, when compared to general pain, the pain caused by exercise is not that much.
However, before you jump right into exercise, you should first find out a way to manage your period pain.
A word about eating
When following a low-carb plan, eating more does not equal eating more carbs. You need to realize that the total amount of food you eat is what is important, not what the food is. While eating sparingly, you adjust your carbs.
So, you need to keep track of all of the calories you eat each day. This is how you can adjust your carbs as your weight loss progresses.
Be prepared to eat at least three meals a day. You’ll be hungry enough to eat at regular intervals. If possible, eat every two to three hours.
Have snacks ready for those times when hunger hits between meals. Most people have three meals and either don’t eat well at breakfast, or skip it entirely. This needs to be changed.
You need to establish a routine for working out, just as you have for eating. As a general rule, you should be exercising for at least 30 minutes a day for five days per week.
If you can do more, even better. But for now, this is just a goal.
You will progress to longer workouts as your fitness level increases.
You will also need to drink plenty of water as you go.
Here is what NOT to Do:
There are a couple of different theories on what's a good idea for your workouts during your period.
Avoid Excessive Sweating
Some people may suggest avoiding sweating because it can increase cramping and make your period worse. Others believe that the release of endorphins and sweat can have an alleviating effect on cramping. Basically, there is no right or wrong answer. This comes down to personal preference.
When you sweat, you are more likely to sweat out a lot of electrolytes, which is important. They help maintain hydration levels in your body so it's important to make sure you're replenishing these.
Some experts recommend some extra hydration for a couple hours before you start sweating in addition to what you're already doing. There are electrolyte tablets that can also help you with this. You should also make sure you're eating a balanced diet and getting enough protein to help with energy.
Wear a Menstrual Cup
Some people also recommend wearing a menstrual cup during workouts to help with flow and cramping. You can get these online or in stores. They're very easy to use and are similar to a tampon but is reusable for about a week.
In conclusion, there is no right answer for this one. It's up to you and what helps you feel the most comfortable. The key is to have the same good habits that you have when you don't have your period.
Don’t ignore the craving or deprive yourself.
Just do it in a safe manner.
In the first place, having your period does not mean you can’t work out. In fact, if you do feel energized on that day of the month, it’s a good time to sneak in extra exercise by jogging in place when you’re doing the dishes or taking the stairs instead of the elevator.
As for post-workout, women get their periods regularly, every 21 to 35 days, and there is no reason why you can’t exercise on that day. If exercise really makes you feel better, you can actually feel better and perform better if you are active on your period.
It’s only if your flow is very heavy that you might need to think twice. In this case, you have two choices from a post-workout perspective: one is to postpone exercise or to wear a menstrual cup.
The sanitary pad just doesn’t feel like it’s absorbing the flow and it’s pretty uncomfortable to take it out. The menstrual cup can be inserted as early as your first day of the period without needing to be taken out and it won’t leak. You can swim and do yoga with it during your period.
Just Say No!
Working out while having your period is not good for you. I don’t mean working out just makes you hurt more. I mean you can actually get TSS, or Toxic Shock Syndrome.
TSS can be extremely dangerous if it isn’t treated right away. So be very careful.
As a matter of fact, I wouldn’t ever recommend working out while you have your period. I know women who love to lift weights when they have their period and say they don’t have any problems. But if they don’t have problems, why do they work out while they have their period?
It is usually because they feel guilty about not working out or they think that they have to keep up their health and fitness regardless.
I do not recommend working out while you have your period. You should wait until the bleeding stops, and you are feeling back to normal.
What exercises can we do during periods that will help us feel better?
There is no doubt that a lot of women are curious about working out when they have their periods.
And it’s really not a concern. The general rule for exercising when you are on your period is to be careful and avoid intense activities, such as running a marathon. In general, it is safe to do 20-30 minutes of a low intensity exercise every day. These kinds of activities will not disrupt your body, and if you’ve ever had cramps, you know what a relief it can be to at least move a little.
Muscle strength is really important for your body, especially as you get older. Your body is most efficient when it is younger, so if you don’t exercise, your body will get weaker. Working out can help support or even prevent osteoporosis, a common health problem that affects so many women. Working out also can help alleviate back pain and arthritis that is common as people get older.
Some women might be interested in trying a pregnancy exercise program, but the female body requires a lot of attention when children are involved. Determine what type of exercise you want to do, and talk to your doctor and pregnancy specialist before you begin. You will not want to do the same workouts as you did before you became pregnant.
Exercising while on period: Workout routines you can do
Dealing with menstrual cramps, PMS and an increased risk of urinary tract infection are enough to make any woman want to stay in bed rather than hit the gym.
But that’s not all. Staying fit when you’re on your period is something a woman should know.
BLOOD FLOW
When your body is at rest, it needs zero to zero.3 ml of blood per minute to sustain organs and tissues. This number can increase during periods due to hormonal fluctuations.
The increase in blood flow that comes with exercising is perfect for helping you recover from period cramps.
EXERCISING during PERIOD
During periods, avoid picking heavy weight exercises such as deadlifting and squats. But, there are exercises you can do such as:
- Plyometric jumps
- High knees, butt kicks, and jumping lunges
- Butt squeeze back extensions
- Pyriformis and hip flexion raises
Remember, these exercises should be done at low intensity, and they can buildup over time.
STRETCH EXERCISES
Interval training is an excellent choice for adding variety to any workout routine. Doing sprint intervals for 2-3 minutes between 10-minute walks allows you to get a full exercise session in while only exercising for 30 minutes.
Pain Management Routines
Starting an exercise program is hard enough whether you’re just beginning or you have been at it for a while. No one likes to do the things they don’t like to do, and we all want to avoid if at all possible. The catch-22 with this is, unless you start doing you won’t be able to reap the rewards.
When you are starting a program, the hardest thing is getting in the groove of doing something even though you don’t want to. You’re still going to feel the same tired feeling you’ve been having in your workout clothes, you may have cramps, or you might be just plain cranky.
Also, you may have the mindset that because you feel different, you aren’t going to be able to get the same results as you would if you were feeling on top of the world. Well, let me tell you, you can. Let’s say that you are a long distance runner and can’t skip out on your session. How do you make it work for you and allow you to still feel your best? The key is that you just have to.
Menstrual Management
Any time is a good time to start working out, but if you are on your period it is best to work out later in the day after your bleeding has stopped completely.
Sub-acute exercise during your menstruation time can help effectively manage the pain of period by releasing endorphins, the natural painkiller in your body.
Exercising on your period can bring great benefits by effectively reducing stress, both physical and mental, and menstrual cramps, and relieving menstrual discomfort.
Endorphins are natural pain-killers that are produced inside the brain and the more endorphins you release, the more relaxed you’ll feel, enabling you to perform the best you can athletically.
It is said that women are stronger during the first two days of their period while menstruating. Exercising during the time when your body is naturally at its strongest is the best time to work out.
Besides the control over your muscles, pelvic floor and core strength you get to build during your menstruation, exercising during your period will also help you lose weight.
You don’t have to feel nauseated or weak during the time of your period as long as you take proper care of your body by eating right and getting the necessary strength permits and nutrition.
The Choice is Yours
You may feel uncomfortable working out when you have your period, but there are many women who swear that it’s the best time to do it.
How It Feels
The hormones that control menstruation can slow down your metabolism. Additionally, your body temperature can raise when you work out, which can cause even more cramping. The temperature change is why it can be uncomfortable or painful to work out during this time.
Some women can find it uncomfortable to work out when they are menstruating because of the temperature change.
Those who have more severe cramps tend to experience more cramping during exercise because the muscles are contracting more.
Make a Decision
If you want to workout, you should know that it’s completely safe for you to do so. Everyone’s body is different, so it’s best to ask your doctor if you have any concerns. Once you’ve received permission to use the elliptical and lift a few weights, you can make a decision. Additionally, you can alternate the types of exercises that you do to minimize pain.