New Delhi: Maintaining an exercise routine during menstruation can be beneficial for managing symptoms and improving overall well-being. However, it’s important to adjust your workout to accommodate the changes your body experiences during this time. This article will guide you through exercises to embrace and those to avoid while on your period.
In an interaction with News9Live, Dr. Tejal Kanwar, Gynaecologist & Consultant at Ujaas, listed the best and worst workouts that one can do during periods.
Exercises to Do
Low-intensity cardio: Gentle aerobic activities like brisk walking, or cycling can help alleviate cramps and boost mood. These exercises increase blood circulation and release endorphins, which act as natural painkillers.
Yoga: Certain yoga poses can help reduce menstrual discomfort. Poses like Child’s Pose, Cat-Cow, and Reclined Bound Angle Pose can ease lower back pain and abdominal cramps. Restorative yoga sessions are particularly beneficial during this time.
Pilates: Pilates exercises focus on core strength and flexibility, which can help alleviate back pain and improve posture. The controlled movements and breathing techniques in Pilates can also promote relaxation and stress relief.
Light strength training: Engaging in moderate strength training with lighter weights can help maintain muscle mass and bone density. Focus on exercises that target large muscle groups, such as squats, lunges, and modified push-ups.
Stretching: Gentle stretching routines can help reduce muscle tension and improve flexibility. Pay special attention to stretching the lower back, hips, and abdominal area.
Exercises to Avoid
High-intensity interval training (HIIT): Intense workouts like HIIT can be too stressful on the body during menstruation. The rapid changes in intensity may exacerbate cramping and fatigue.
Heavy weightlifting: Lifting very heavy weights can put excessive strain on your body, potentially leading to injury. Your pain tolerance and strength levels may be lower during your period, so it’s best to reduce the weight and intensity.
Inversion yoga poses: Poses that involve being upside down, such as headstands or shoulder stands, should be avoided. These poses may disrupt the natural downward flow of menstruation
Hot yoga: While regular yoga is beneficial, hot yoga can lead to excessive fluid loss and dehydration, which may worsen menstrual symptoms. It’s best to stick to room-temperature yoga practices during your period.
Intense abdominal exercises: Vigorous core workouts may aggravate cramps and cause discomfort. Instead, focus on gentle core-strengthening exercises or skip them altogether if you experience significant abdominal pain.
Tips for Exercising During Your Period
Listen to your body: If you feel fatigued or experience increased pain, take a rest day or opt for gentler exercises.
Stay hydrated: Drink plenty of water before, during, and after your workout to combat potential fluid retention and bloating.
Wear comfortable clothing: Choose breathable, loose-fitting clothes and use appropriate menstrual products to ensure comfort during exercise.
Time your workouts: Some women find that exercising in the morning helps alleviate symptoms throughout the day.
Be flexible with your routine: Don’t be afraid to modify your usual workout plan to accommodate your body’s needs during menstruation.
Remember, every woman’s experience with menstruation is unique. What works for one person may not work for another. It’s essential to pay attention to your body’s signals and adjust your exercise routine accordingly. If you have concerns about exercising during your period, consult with your healthcare provider for personalized advice
Every woman’s experience with menstruation is unique. What works for one person may not work for another. It’s essential to pay attention to your body’s signals and adjust your exercise routine accordingly. If you have concerns about exercising during your period, consult with your healthcare provider for personalized advice Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
