Can I work out on my period? Is this dangerous? What exercises should I do when on my period? What should I avoid?
It’s no surprise that dealing with bloating, mood swings, cramps, fatigue and indigestion can make your period week difficult. Anyone would want to cozy up on the sofa rather than working out! Surprisingly when it comes to that time of the month, working out during your period can actually help relieve some of the period symptoms and make you feel better.
Exercising while on your period:
- Increases endorphins, the “feel-good” hormone
- Improves mood
- Eases menstrual cramps
- Reduce cravings
- Keeps hormones in balance.
As a result, exercise helps to regulate irregular periods naturally but there are some exceptions.
Here are a few Do’s and Don’ts:
- Don’t – Sit and Do Nothing!
Some think that because they are low in energy and experience discomfort, they should just lie in bed and do nothing. That way the pain will go away and they will feel better.
This is not the case! I’m sure you’ll just be tossing and turning in pain, and you might even pop some pills to help! Yes, it’s tough, but do move! Even if it’s a short 10 to 15 minutes of stretching or walking, it’s going to make you feel so much better and it will reduce your period pains and discomfort naturally.
So get up, get off the bed and do some light movements to boost your mood and energy! - Don’t – High Intensity Interval Cardio
Of course, it is really effective in burning fat and building endurance. However, it is a very taxing workout and all that high-impact rapid movement in your normal body might aggravate your menstrual cramps and leave you feeling completely wiped out.
This is not the time to add more stress and fatigue to your body. Instead, your workout should make you feel more energized.
- Do – Light Cardio or Aerobics
Choose light cardio exercises, such as taking a 30 minute brisk walk outdoors, as walking at a steady pace for an extended period of time is great cardio. It also burns fat without making you extremely tired.
However, if you can’t go outdoors at the moment, you can try out indoor walking exercises, which you can do at home to get your steps in. - Don’t – Heavy Duty Lifting
Due to the changes in our hormones, our joints and tendons are at a higher risk of when you’re on your period. It’s not a great idea to be trying out new exercises or lifting excessively heavy weights without a spotter for support. - Do – Moderate Weight Training
You can reduce your training volume and weights. If you need to, take slightly longer breaks in between sets and maintain your heart rate at a steady pace.
Some research has found that strength training during the follicular phase results in a higher increase in muscle strength compared to training in the luteal phase of your period. So, don’t avoid strength training, just take it down a notch! - Don’t – Strenuous or Prolonged Training
If you’re feeling extremely tired and experiencing menstrual cramps, this is not the time to be adding more stress to your body by doing high impact/high intensity training or running half a marathon. This could actually do more harm to your body and even cause exercise-induced inflammation.
Be realistic with yourself and listen to your body! - Do – Low Intensity Exercises
Change things up and engage in gentle low intensity exercises, such as yoga and pilates.
There are lots of yoga poses that can help to:
- Increase blood flow and circulation,
- Make your body relaxed,
- Reduce cramps,
- Reduce breast tenderness,
- Reduce muscle fatigue and soreness.
This is the time to do movements that will help rather than harm your body.
- Don’t – Force Yourself To Push Through!
We understand that this can be hard for fitness enthusiasts as they want to do their best in every training session! However, this is not the time to subscribe to the no pain, no gain idea.
If you feel extremely tired, nauseous, or experience an increased pain or discomfort, stop what you’re doing and take extra time to recover. If these symptoms continue, stop completely, don’t force yourself and push through. - Do – Listen to Your Body
Be realistic with yourself and listen to your body. Vary your workouts, take extra time to recover, avoid overexercising and honor what you’re capable of. Taking it easy on one workout session will not hinder your progress but over-training will.
We’re all different and the period symptoms differ from each other. If you’re not experiencing any discomfort from your period, then feel free to continue with your regular exercise routine. If you find that your body is performing like it used to, give yourself a break, ease up on the intensity and vary your workouts.
The key to exercising when you least feel like doing so, is to do something you actually enjoy. Check out 4 Tips For Working Out At Home for at-home workout inspiration!