Every month, many women ask the same question: “Do I have to exercise during the menstrual cycle?” The short answer? Yes, you can – often it should. While societal taboos and discomfort can make menstruation feel like a time to rest completely, the evidence shows that physical activity during the menstrual cycle can reduce pain, improve mood, and even increase performance depending on the stage stage.
In this article, we explore Physiological and psychological aspects and performance related to exercise during menstruation– What to do, what to avoid, and how to listen to your body during this time.
Understand your menstrual cycle and exercise
To understand how the exercise (and affected by) your menstrual cycle, it is useful to review the menstrual cycle stages briefly:
1. Menstruation (days 1-5)
This is when bleeding occurs, on the occasion of the start of the course. Hormones – especially Estrogen and progesterone– It is at its lowest levels. Fatigue, cramps, bloating and mood swings is common.
2. The porous stage (days 6-14)
Estrogen levels begin to rise, and energy levels often increase. Many women feel more motivated and strong during this time, especially as ovulation approaches.
3. Ovulation (around 14)
A high estrogen and lutein hormone occurs. Women may feel the strongest here, making them ideal for extensive exercises.
4. Yellow stage (15-28 days)
The hormone progesterone increases, and the fall of estrogen. Energy may decrease, and PMS symptoms (bloating, desire, irritation) may appear. Some women suffer from more fatigue or watermelon at this stage.
Is it safe to exercise during the menstrual cycle?
Yes. In general, the exercise is safe during menstruation, and research indicates that it can even help relieve common menstrual symptoms such as:
- Cramps (menstrual)
- Mood swings
- Swelling
- Low energy
According to The American College of Obstetricians and Gynecologists (ACOG)and Exercise He can Improving blood circulation and release of AndorphineWhich works as natural pain relievers and mood.
butSafety depends on individual symptoms. If you suffer from severe contractions, severe bleeding, or fatigue, there is nothing wrong with adjusting or overcoming a session completely. The key is Listen to your body.
Benefits of exercising in your menstrual cycle
1. Pain relief
Fleets exercise that helps Reducing cramps Improving the pain threshold. Movement also increases blood flow, which may reduce uterine cramps.
2. Mood enhancement
Due to hormonal fluctuations, mood disorders are common during menstruation. Regular exercise supports launch Serotonin and DopamineImproving emotional well -being.
3. Improving energy levels
Although fatigue is common during menstruation, light to moderate activity can enhance your total energy without increasing your body.
4. Organized bowel movements
Exercise stimulates the function of the digestive system, which may help to reduce Constipation and bloating Associated with hormonal changes.
5. Promote recovery
Low -density activities such as yoga and walking can enhance Muscle recovery and flexibilityEspecially during the days when high performance is not possible.
The best types of exercises during the menstrual cycle
1. Walking
It can be less walking for 20-30 minutes crampsImproving blood circulation, and raising your mood.
2. Yoga and extend
Sleeping like a child’s formation, CAT-COW, weak transformations in relieving lower tension, supporting digestion, and soothing the nervous system.
3. Low power training
If you feel that, training of light strength (using body weight or light resistance) can maintain strength without increasing the body.
4. Swimming
Not only is the swimming on the joints, but the water pressure can temporarily reduce bloating and infections.
5. Cycling (moderate intensity)
Fixed or light outdoor cycling enhances blood circulation without excessive joint strain.
Exercises to avoid (if you have discomfort)
Although there is no one base that suits everyone, you may want it Avoid or Back:
- Hiit Training Training (HIIT)
- Heavy lift
- Long -distance running
- Yoga is inverted (Like the shoulder positions or heads of the head – it recommends some traditions to avoid it during menstruation)
These may increase pressure inside the abdomen, exacerbation of fatigue, cramping, or dizziness, especially on the day 1-2.
Menstrual training: an increased direction
Draining of the course of the course– The practice of designing your training program for menstruation – is gaining popularity. Research indicates that women may benefit from Increase the volume of training and its intensity during the porous stage (When estrogen is higher) and focus on Work, recovery, and low density in yellow stages and where.
Coaches and trainers are increasingly offering Rotating programming This respects hormonal fluctuations and female physiology.
When will you rest instead of exercise?
Listen to your body. You can choose REST if you face:
- Severe cramps or nausea
- Dizziness or light
- Heavy menstruation flow
- Fatigue was not improved by the movement of light
Skiping the exercise is not a failure – it is part of sustainable fitness. You can always adjust your training plan to include an additional day.
How to remain comfortable while exercising in your course
- Wearing dark colored experimental clothes
- Choose high -absorbing lifts, menstrual cups, or time -resistant underwear
- Stay wet
- Bring the additional supplies to the gym (platforms, wipes, etc.)
- Totally warm up to reduce hardness and cramping
Final ideas: respect your body, period
Exercising during your course is not only safe, but it can be incredibly beneficial. From relieving pain to mental clarity, the appropriate type of movement can make your cycle more manageable and enable you. The key is StirChoose what is good for your body on any specific day.
Fitness is not related to payment through pain – it revolves around it Building a relationship with your body honors its changing needsAfter the course.
Keywords
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- Menstruation and exercise course
- Should it work during the menstrual cycle
- The benefits of exercise period
- Best exercises during menstruation
- Work in the period
- The exercise of relief cramps
- Fitness menstrual cycle
Reference
- The American College of Obstetricians and Gynecologists (ACOG). (2020). Menstruation in girls and adolescents: Use the menstrual cycle as a vital sign. https://www.acog.org/
- BruinVELS, G., Burden, R., McGregor, A., Ackerman, K., & PEDLAR, C. (2017). Sports, exercise and menstruation: Where is the search? British Journal of Sports Medicine51 (6), 487-488. https://doi.org/10.1136/bjsports 2016-096279
- De jonge, XA (2003). The effects of the menstrual cycle on the performance of the exercise. Sports medicine33 (11), 833-851. https://doi.org/10.2165/00007256-200333110-00004
- SIMS, ST, & Heather, LE (2016). Hadeer: How to match your food and fitness with your unique female physiology for optimal performance, wonderful health, and a strong body for life. Rodal wrote.
- Sun, E., & Han, A. (2020). Menstruation cycle and exercise performance. Sports medicine – open6 (1), 24.
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