How to exercise when you are on your period
It’s tempting to curl up with chocolate and a cosy blanket when you have your period, but exercise can help you feel better. Find out what type is best when you are menstruating.
As many as a quarter of all women claim that the menstrual cycle is a hurdle in undertaking more physical activity and exercise. To help you, the experts at Live Football Tickets have gathered some experts to share advice on exercising effectively during your menstrual cycle.
How your energy levels change during your cycle
It isn’t just your period that you should tune to your exercise routine. In fact, there are specific stages to the hormone cycle which can make certain exercises better suited to certain times of the month. For example, you may feel more energised in the days pre and after ovulation, meaning that you might be able to endure higher levels of exertion.
Dr. Hana Patel, NHS GP and GP Medico-Legal Expert Witness notes that, during the first half of your cycle – known as the follicular phase – you may feel quite energetic, as your body produces more oestrogen which can boost your energy levels, and could increase your stamina for exercise. It is at its highest near ovulation.
After ovulation, you enter the second half of your menstrual cycle – the luteal phase. Towards the end of this time, you might find yourself feeling sleepier, due to your body producing more progesterone. Progesterone is a hormone which can make you feel warmer than you would be during the first stage of your cycle. Evidence has shown that exercise can help both in the days before and during your period.
Before your period you might experience a range of symptoms classed as premenstrual syndrome (PMS). These can affect everyone differently but can include physical things like bloating and breast tenderness. You might also notice psychological symptoms such as feeling irritable or low in mood.
Exercise can help to support you during this time. Moderate exercise such as walking, yoga, or dancing can help to release feel good hormones called endorphins. These chemicals can help to improve your mood and reduce the pain of cramps and headaches.
Three types of exercise to do on your period
With this in mind, Jodi Montlake, a London Hormone Clinic partner providing exercise support recommends these three types of exercise to do on your period.
1) Low intensity workouts
Whilst on your period, it can be a good idea to opt for workouts of a lower intensity, such as yoga, tai chi, or even simple stretches. Exercises such as this can help to relieve pain and cramps, as well as help to reduce stress, endorse dopamine, and boost your energy levels.
Incorporating low-impact activities like Pilates, yoga, or walking can alleviate period pain and promote overall well-being. Starting these routines before or after menstruation helps the body acclimate, making exercise more enjoyable and effective when menstruation does occur.
2) Low impact cardio workouts
Cardio exercises can be beneficial for decreasing period symptoms. Exercises such as walking, dancing, and riding a bike can not only help to reduce cramps or bloating, but also ease the psychological symptoms of PMS or a period, such as emotions of depression or anxiety.
If you usually enjoy cycling for your cardio but find it too much pressure during your period around your pelvis, I suggest (depending on what you have access to) using upright methods for cardio like a cross trainer. This will still get your heart rate up and deliver the same benefits as cycling
3) Resistance training
Whether you enjoy light or heavy weight training, doing this during your period can contribute to easing anxiety, and help improve your muscle mass and tone.
Weight training during the follicular phase (the first day of your period, through to ovulation) could improve your muscle mass and tone, as oestrogen levels are at their highest. This means that your body is more capable of accessing stored carbohydrates, making this an ideal time for weight training due to it being easier to build and maintain muscle during this phase.
Everyone is unique – do what works for you
Everyone’s experience is unique; some women are attuned to their body’s preferences and capabilities. Therefore, learning how we can work with our menstrual cycle rather than against it is a life skill that all women should look to learn.
Recognising that your body is working harder during menstruation, and adjusting the intensity or duration of exercise is perfectly acceptable. If exercise feels too demanding and leaves you feeling unwell, it’s important to listen to your body and take the time to rest and recuperate. You will still most likely benefit from small movements by getting up regularly and walking around as this will help your blood flow.
By tuning into your body’s needs and respecting its natural cycles, you can cultivate a balanced and sustainable approach to exercise that supports overall health and well-being.
