How to get the most out of exercise when you're on your period

How to get the most out of exercise when you're on your period

Going to the gym during your period can quickly become overwhelming. There are a variety of factors at work to stifle your impulses: cramps, bloating, headaches, and a severe lack of energy. But the benefits of staying active during your period are numerous, including reduced PMS symptoms, less painful periods, and an improved mood.

Knowing the best forms of exercise and how to adapt your exercise routine to your cycle can help you cope with hormonal changes and impending fatigue while reaping the benefits of physical activity. Here are some tips.

How do hormones affect energy levels?

A typical cycle lasts 28 days and is divided into the follicle and luteal phases, with ovulation in the middle, usually on the 14th day. During the menstrual cycle, progesterone and estrogen are at their lowest levels, which can lead to a feeling of lack of energy. stimulus 1

Although this is the book's expectation of a cycle, many women's cycles vary and can change from month to month. Therefore, each person's experiences will be different. Some may find that their energy never diminishes, while others may have difficulty getting out of bed for a few days.

It's a good idea to keep track of your menstrual cycle and the changes that happen to gather data on how your body responds to hormonal fluctuations throughout the month. If your energy level, pain, or mood swings increase dramatically or interfere with your daily life, it is a good idea to talk to a health care professional.

Hormonal changes during your menstrual cycle

Day 1:

 Menstruation begins, estrogen and progesterone drop, which inhibits dopamine, serotonin and GABA. Less stress tolerance until ovulation.

Day 2 to 7:

 Early follicular phase, estrogen begins to rise.

Day 8-14:

 Late follicular phase, estrogen is high. Low progesterone.

Fourteenth day: Ovulation. Greater tolerance for stress in the future.

Day 15-21:

 Early luteal phase, progesterone spikes.

Day 22-28:

 Late luteal phase, estrogen and progesterone levels drop.

Adapt your routine to your cycle

It can be difficult to be physically active during your period, usually on days 1-7 of your cycle. Low levels of estrogen and progesterone and high levels of inflammation may mean that you are tired and lack motivation.

Research shows that energy levels and stamina decrease during this time.2 In addition to bleeding, cramping, and other unwanted symptoms, the desire to exercise may be at an all-time low.

If that sounds familiar, choosing less physically stressful activities such as light cardio, yoga, Pilates, swimming, or strength training with lighter weights may be more ideal than higher intensity exercise or aerobics.

One thing to keep in mind is that testosterone levels are at their highest during menstruation, which can lead to improved muscle building activity when strength training.

After the first few days of your period, if you feel more energetic, this is the time to ramp up the intensity, assuming you have recovered well and are in good health.

Perfect exercises for your period

When it comes to choosing a workout, anything that makes you feel good while doing it and after it is perfectly acceptable. Some people find that their energy returns after the first few days of menstruation, when the hormones begin to change. Others need a few more days to feel comfortable.

However, research has indicated that some forms of exercise may be more beneficial than others. If you have symptoms such as tiredness and cramps, some activities can improve them, such as:

on foot

Aerobic exercise, such as walking, can significantly reduce PMS symptoms and menstrual cramps.3 Researchers describe aerobic walking as "highly effective." Confusion while walking outside.

A study published in the Iranian Journal of Obstetrics, Gynecology and Infertility found that 30 minutes of brisk walking during the first three days of menstruation reduced pain and cramps. 4 mph Choose what works for you.

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If you want to do more vigorous exercise, running can effectively reduce PMS symptoms such as cramps. A study was published in