Do Exercise Delay Periods? Exploring the Benefits and Risks

Introduction

Many women experience physical and emotional changes during their monthly menstrual cycles. While some may find relief through rest and relaxation, others may be wondering if exercising during their periods might help ease their symptoms. This article explores the potential benefits and risks of exercising while on your period.

Definition of Exercising During Periods

Exercising during your period is any form of physical activity you do while menstruating. This could include walking, jogging, swimming, yoga, or any other type of exercise.

Overview of Benefits and Risks

There are potential benefits and risks associated with exercising during your period. On one hand, studies have shown that exercise can help reduce cramps, improve mood, and increase energy levels. On the other hand, it’s important to note that exercise can also worsen cramps and cause dehydration. It’s important to understand these potential benefits and risks before engaging in any type of exercise during your period.

Exploring the Benefits of Exercising During Periods

The following are some potential benefits of exercising during your period:

Improved Mood

Studies have found that regular exercise can help improve mood and reduce depression and anxiety. This is especially true for women who experience premenstrual syndrome (PMS). A study published in the Journal of Affective Disorders found that women who exercised regularly reported fewer symptoms of PMS than those who did not.

Increased Energy

Exercise can also help boost energy levels. When you exercise, your body releases endorphins, which are hormones that give you an energy boost. This can help counteract the fatigue often associated with PMS.

Reduced Stress

Exercise has been found to be an effective way to reduce stress. Studies have shown that regular exercise can help reduce cortisol levels, which is the hormone responsible for producing the “stress response” in the body. Reducing stress can help ease some of the physical and emotional symptoms of PMS.

Better Sleep

Exercising during your period can also help improve your sleep. A study published in the journal Sleep Medicine found that women who exercised regularly slept better than those who did not. This is likely due to the fact that exercise can help reduce stress, which can interfere with sleep.

Reduced Cramps

Finally, exercise can help reduce menstrual cramps. A study published in the journal Obstetrics & Gynecology found that women who exercised regularly had less severe menstrual cramps than those who did not. This is likely due to the fact that exercise helps release endorphins, which can help reduce pain.

How to Exercise During Your Period Without Worsening Cramps

If you decide to exercise during your period, it’s important to take certain precautions to ensure that you don’t worsen your cramps. Here are a few tips to keep in mind:

Choose Low-Impact Activities

When exercising during your period, it’s important to choose low-impact activities. High-impact activities such as running or jumping can cause additional stress on your body, which can exacerbate menstrual cramps.

Avoid Intense Cardio

It’s also important to avoid intense cardio workouts during your period. This is because intense cardio can lead to dehydration, which can worsen cramps. Instead, focus on low-intensity activities such as walking or swimming.

Listen to Your Body

Finally, it’s important to listen to your body and take breaks when needed. If you start to feel dizzy or light-headed, take a break and drink some water. You should also take it easy if you’re feeling particularly sore or tired.

Tips for Making Exercise More Comfortable While Menstruating

In addition to avoiding certain types of exercises, there are also things you can do to make exercise more comfortable while menstruating. Here are a few tips:

Wear a Menstrual Cup

Wearing a menstrual cup can make exercising during your period more comfortable. A menstrual cup is a reusable device that collects menstrual blood. It’s inserted into the vagina and worn for up to 12 hours at a time. This can help prevent leakage and messes while exercising.

Wear Light, Breathable Clothing

When exercising during your period, it’s important to wear light, breathable clothing. Tight clothing can irritate your skin and make you feel uncomfortable. Opt for loose-fitting clothing made from breathable fabrics like cotton.

Drink Plenty of Water

Finally, it’s important to stay hydrated while exercising during your period. Dehydration can worsen cramps, so make sure to drink plenty of water before, during, and after your workout.

The Best Types of Exercise for Women During Their Periods

When it comes to the best types of exercise for women during their periods, there are a few options. Here are some of the best:

Yoga

Yoga is a great option for women who want to exercise during their periods. It’s low-impact and can help reduce stress and tension in the body. Plus, there are specific poses that can help alleviate menstrual cramps.

Pilates

Pilates is another great option for women who want to exercise during their periods. It’s a low-impact form of exercise that focuses on strengthening and lengthening your muscles. Plus, it can help reduce stress and tension in the body.

Walking

Walking is a great form of exercise for women who want to exercise during their periods. It’s low-impact and can help reduce stress and tension in the body. Plus, it’s a great way to get outside and enjoy some fresh air.

Swimming

Finally, swimming is a great option for women who want to exercise during their periods. It’s low-impact and can help reduce stress and tension in the body. Plus, the buoyancy of the water can help reduce menstrual cramps.

How to Manage Intense Menstrual Cramps with Exercise

If you’re experiencing intense menstrual cramps, there are a few things you can do to manage them with exercise. Here are a few tips:

Use Heat Therapy

Heat therapy can be a great way to relieve menstrual cramps. Try taking a hot bath or using a heating pad on your abdomen to help relax your muscles and reduce cramping.

Stretch and Strengthen Muscles

Stretching and strengthening your abdominal and pelvic floor muscles can help reduce menstrual cramps. Try doing simple exercises like planks and squats to help strengthen these muscles.

Focus on Breathing

Finally, focusing on your breathing can help reduce menstrual cramps. Try taking slow, deep breaths and focusing on relaxing your body.

Practical Workouts for Women on Their Periods

Here are a few practical workouts for women on their periods:

Gentle Yoga Flow

A gentle yoga flow is a great option for women who want to exercise during their periods. It combines gentle stretching and breathing exercises to help reduce stress and tension in the body. Plus, it can help reduce menstrual cramps.

Core Workout

A core workout is a great way to strengthen your abdominal and pelvic floor muscles. Try doing planks, crunches, and leg lifts to help strengthen these muscles and reduce menstrual cramps.

Lower Body Strength Training

Lower body strength training can also help reduce menstrual cramps. Try doing squats, lunges, and calf raises to help strengthen your lower body muscles and reduce cramping.

Understanding the Risks and Benefits of Exercise During Periods

Before engaging in any type of exercise during your period, it’s important to understand the potential risks and benefits. Here are a few tips:

Discussing Risks with Doctor

If you’re considering exercising during your period, it’s important to talk to your doctor first. They can help you understand the potential risks and benefits of exercising during your period and provide advice on how to safely engage in physical activity.

Properly Timing Workouts

It’s also important to properly time your workouts. Try to avoid working out during the first two days of your period when cramps are typically most intense. Instead, wait until your cramps have subsided before engaging in physical activity.

Taking Breaks When Needed

Finally, it’s important to take breaks when needed. If you start to feel dizzy or light-headed, take a break and drink some water. You should also take it easy if you’re feeling particularly sore or tired.

Conclusion

Exercising during your period can provide many health benefits, such as improved mood, increased energy, reduced stress, better sleep, and reduced cramps. However, it’s important to understand the potential risks of exercising while on your period and take necessary precautions. Be sure to discuss any concerns with your doctor and take breaks when needed. With proper care and understanding, exercising during your period can be a great way to stay healthy and fit.