She Strengthens

Embracing Fitness During Your Period: The Ultimate Guide

Getting Started

Are you wondering if it’s okay to hit the gym during your period? The answer is a resounding yes! Exercising during menstruation can have numerous benefits for your physical and mental well-being. Let’s dive into the pros and cons of working out on your period and explore how to adjust your fitness routine to suit your cycle.

The Benefits of Exercise

Regular exercise is essential for overall health, and it’s especially beneficial during your period. Here’s why:

• Endorphins to the Rescue: Exercise releases endorphins, which can help alleviate symptoms like fatigue, cramps, and mood swings.
• Physical Gains: Estrogen levels are highest during the first two weeks of your cycle, making it an ideal time to experience greater physical gains.
• Cardiovascular Benefits: Cardio exercises can reduce fatigue and depression, according to the American College of Obstetricians and Gynecologists.

The Best Period Exercises

When it comes to exercising during your period, it’s essential to listen to your body and adjust your routine accordingly. Here are some exercises that can help:

• Yoga and Pilates: These low-impact exercises can help reduce physical discomfort, improve core strength, and promote relaxation.
• Light Lifting: Take advantage of your increased lift potential during your period and try light strength training and power-based moves.
• Leisurely Walks: Opt for gentle walks or bike rides on heavy days to boost endorphins and improve blood circulation.

Quick Fixes for Period Discomfort

Need some quick relief from period discomfort? Try these:

• Orgasms: They can help your uterus shed its lining faster and reduce menstrual blood flow.
• Hot Baths: Soak in a warm bath to relax your muscles and reduce spasms.
• Heating Pads or Ice Packs: Alternate between cool and hot compresses to soothe cramps and soreness.
• Rest: Sometimes, your body just needs to catch up on sleep to feel normal again.

Additional Tips

• Stay Hydrated: Drink plenty of water to help with digestive issues and reduce hormonal fluctuations.
• Over-the-Counter Relief: Use pain relievers like acetaminophen, naproxen, or ibuprofen to take the edge off, but stick to proper dosages.
• Be Prepared: Stock up on tampons, pads, or menstrual cups to avoid any mishaps during your workout.

Exercises to Avoid

While there’s no specific exercise to avoid entirely, it’s essential to listen to your body and adjust your routine accordingly. If you’re feeling particularly sluggish or crampy, don’t push yourself too hard, as this can worsen symptoms.

The Risks of Overexercising

Overexercising can lead to amenorrhea, or the cessation of periods, which can have long-term health consequences like osteoporosis and infertility. If you start missing periods, consult your doctor to rule out any underlying issues.

The Bottom Line

There’s no scientific reason to skip your workout during your period. In fact, exercising during this time can have numerous benefits for your physical and mental health. So, adjust your fitness regime accordingly, and remember to prioritize your body’s needs.