It’s that time. It’s shark week. Whilst you probably want to curl up in bed with a family box of chocolate to watch Sex And The City re-runs, did you know that leaving the house and getting some exercise, can reduce your symptoms and help you feel much better instead? And that staying sedentary and eating junk food can make things worse?
Don’t get me wrong. I’m not crazy enough to get between anyone and a bar of chocolate, especially at this time. I value my life. And when you’re cramping, bleeding and feeling uncomfortable, the last thing you want to do is get your exercise on. However, studies have shown the more active you are and more regular you are with physical activity, the better your periods end up being. Which means less cramping and less heavy flow.
Even the simple act of sweating means water leaves your body. This can go a long way in reducing belly bloating. We also know that exercising releases endorphins, which are mood-boosting chemicals produced naturally by the nervous system to cope with pain or stress. They are often called “feel-good” chemicals because they can act as both a pain reliever and a happiness booster. Who doesn’t want that?
So, what exercises are best for when it’s that time of your month?? And what intensity should you be aiming to work out during this time?
These are the best exercises to do during your period cycle.
The two to three days leading up to your period is a great time to pull out the lycra and participate in a yoga class, as it can relax your body and potentially reduce symptoms like cramping, breast tenderness, and muscular fatigue and soreness. Many yoga poses also help to increase blood flow and circulation, and this can help to prevent clotting. As a precaution, it’s best to avoid inversions as some experts think it could lead to endometriosis during your period.
Pilates is a great exercise to participate in when you are menstruating. The different types of moves in pilates target specific muscle groups, so you can tailor your workout to suit how you’re feeling. For example, if you’re suffering from lower back pain during your period, try roll-downs to stretch your spine and back. Pilates might also help you extend muscles that feel especially tense when it’s that time of the month.
If you’re an active person, you’ll likely be able to continue with your current regime. However, the beginning of your period may be the most uncomfortable, especially if you have a heavy flow. So, focus on movements that are gentle to your body. Grab your headphones and go for a nice stroll or hike outside in the fresh air. Just 30 minutes of walking every day can help with cardiovascular disorders, improve your general health, and reduce the symptoms of PMS.
If you’re comfortable with tampons or moon cups, a nice gentle swim can help relieve period cramps or other discomforts. There’s also evidence to suggest that when in cold weather, women don’t bleed very much and cramping is likely to lessen. We know that period time is not the best time to want to be seen in a swimsuit, however, a functional one-piece will do the job and help you feel comfortable while swimming.
Did you know that studies have shown that you have different responses to strength training depending on your menstrual cycle? Training in the follicular phase (that’s the time from your period until ovulation), have been shown to result in higher increases in muscle strength, compared to training in the luteal phase (from ovulation until your period). So the beginning of your period, could be the best time to do some strength training.
Dancing is a great exercise to help you feel better overall. A Zumba class, a salsa lesson, some hip hop moves or any other type of dance movements can help increase the flexibility of your joints and fight off period stiffness. Dancing is really the gift that keeps on giving. it also helps you lift your mood and burn a heap of calories. Cardiovascular exercise can also help diminish those chocolate cravings.
Running. If you’ve passed the worst of the cycle’s cramps, try upping the intensity of your workouts with a jog. Once again running will help release endorphins, burn calories and help get rid of those sweet cravings. Make sure you stay hydrated, and go slow or take a break if you start to feel light-headed or giddy.
The best exercises to do during your period is the one you’ll stick to. Staying active is such an essential part of maintaining a healthy body and mind. Exercising during your period is not only safe, but can make your period less painful and help to balance your mood at the same time! To feel especially comfortable during your period why not try our leak-proof underwear for extra protection whilst exercising?
Our leak-proof styles don’t have an absorbent layer that way they don’t feel “bulky.” The leak-proof layer extends fully from front to rear, so that you have protection all day, whether you’re working out in a class or going for a hike. And for night-time as well. To find out more about our period protection underwear, why not get in touch with our friendly team, today!