For many girls, the answer to the question of whether it is possible to play sports during menstruation is still a mystery. However, multiple medical studies have long shown that moving during menstruation makes women feel better. So what do you need to know about exercising while on your period? What is the correct way to do sports during menstruation?
The story of one brave athlete
Recently, a woman named Kiran Gandhi ran the London Marathon while on her period without a tampon. She did this to raise awareness for women who do not have access to women's assistance products. One can imagine that she crossed the finish line with blood-soaked pantyhose.
Yet her performance has made millions of women around the world wonder, if she could run 43 kilometers freely, then the rest of us could possibly handle a 45-minute workout?
Sports and periods go together
Your menstrual cycle can affect your mood, but it shouldn't slow down your workout schedule, right? For some athletes, bleeding is a serious problem, so they choose to take chemical drugs to control their menstrual cycle. But do you really need to change it in the name of a good workout? Exercising while bleeding is more of an inconvenience than a serious he alth risk. Forever forget this common stereotype about not exercising while on your period. Find out why it should be forgotten below.
Sport during menstruation: is it possible and necessary
First of all, the good news: So far, no study has found negative effects or he alth risks from exercising during your period. It is likely that you feel weak and lack energy on the first day of your period. And it's even more likely that you won't feel like doing any physical activity at all.
In fact, exercising during your period can help with menstrual cramps, mood swings, and PMS. No one forbids playing sports during menstruation, but there are a number of rules that should be followed.
Workout is the enemy of PMS
Studies have shown that people suffering from depression experience relief from exercise, as it improves mood. So why not use physical activity in the battle againstPMS?
So, if you're wondering if you can exercise during your period, here are a few arguments in favor of exercising during your period:
- Exercise improves circulation and relieves menstrual cramps. As mentioned above, the endorphins released during exercise reduce pain. Exercise is also good at reducing stress and anxiety levels. Did you know that stress makes menstrual cramps worse?
- Exercise for fatigue and headaches. When you're low on energy but can't sleep, the best thing to do is move. The first 10 minutes will be tough, but once you start moving, it will increase blood circulation and activate the cardiovascular system.
- Exercising will help regulate your periods. If your periods are irregular and there is often a delay, then physical activity can help your menstrual cycle return to normal. Be especially active a few days before your period is due, and eat a he althy diet. Pineapple, papaya and parsley are foods that stimulate the onset of menstruation.
So, we figured out the question of whether it is possible to play sports during menstruation, as well as how physical activity affects the female body during menstruation.
It's time to move on to how exactly to play sports in this most difficult week for every woman of the month. Let's get started!
Sport during menstruation: the right approach
Physical activity, and in principle any activity, may seem like the last thing you want to do during your period. However, it is the movement that can help relieve symptoms that make periods unbearable. The more active you are in general and the more regular your workouts, the more pain-free your periods will eventually be.
So, what sports can you do during your period? In fact, to experience the benefits of exercising during your period, you don't have to do grueling cardio workouts. A simple walk in the park or a few minutes of jump rope will also do the trick. The key to any of the above benefits is doing literally any kind of exercise.
Sport during menstruation is the best medicine
So how do you exercise during your period? If you don't want to end up like the aforementioned Kiran Gandhi, then you obviously need to get yourself some good leak protection first. Choose the best option: pads, tampons, menstrual cups. Comfort first!
How the female body reacts to sports during menstruation
When menstruation begins, the level of estrogen and progesterone in the blood drops. Because of this, a woman improves the process of burning fat. The slow breakdown of fat is due to high levels of estrogen. In other words, this natural hormonal shift makes human fuel burning more accessible.and efficient, allowing you to get the most out of even the shortest workout.
Which sport to prefer during menstruation
It should be noted that the body temperature, due to the low level of hormones, also decreases during menstruation. Thus, the body accumulates more heat, and endurance increases.
- Reduce the intensity of exercise. The first few days of your period are usually the hardest. Instead of endurance or high intensity workouts, try opting for a gentler version of your regular exercises. For example, if you usually run five kilometers, try running three.
- Yoga is recommended on days of lethargy. Gentle, stretching yoga exercises can provide relief, allowing you to build strength and flexibility.
- Lighten the load. Cardio training can help you get rid of the unpleasant symptoms of your period, but you shouldn't overdo it. Instead of running or walking on elliptical trainers, go for a light run, bike ride, or walk.
- Swim for thirty to forty minutes. Swimming is a highly effective exercise that can soothe back pain and stop cramps.
In general, doctors recommend stretching and aerobics to help relieve PMS.
Menstruation and sports: more tips
So the first step is to find out how you feel. If you have particularly severe menstrual cramps or feel empty, it is unlikely that you will havestrength and mood to run a 10-kilometer marathon.
Nevertheless, the following tips will help you move your workout even during your period a little easier:
- Return to strength training towards the end of the menstrual period - this is a great time for them. Go through the normal weight lifting routine and do some leg and arm work.
- Avoid any exercise that requires a strong contraction of the abdominal or back muscles, as they can increase pain during menstruation.
- Try using a menstrual cup. When applied correctly, it can be the best option for sports. Menstrual cups are reusable and can stay in place for up to twelve hours.
- Underwear should be made from breathable natural fabrics such as cotton.
- Give preference to dark loose clothing. Tight pants and shirts can cause discomfort, especially if you experience cramps, constipation, or bloating. Instead, opt for looser clothing. For example, instead of tight leggings, wear loose sweatpants to the gym.
- Stock up on painkillers. If necessary, take it before training. Even if you don't feel pain yet, you can prevent any discomfort by taking pain medication an hour before your workout.
- Avoid fatty, sugary or s alty foods. These foods can cause bloating and increase back spasms and pain.
- During the period of menstruation, the body needs more water than usual. Keeping hydrated can reduce pain, so be sure to drink water before, during, and after your workout.
In general, it is important to emphasize that, as on any other day, the main thing in sports is to start. We need a push, a start. So just start exercising, and then follow the sensations and what your body tells you.
In fact, in the process of physical activity, pain can disappear or decrease, so do not neglect the chances to improve your physical he alth even on the "red" days of the calendar, because sports are always useful.
Conclusions
It should be said that if you really feel bad, do not torture and exhaust yourself with all your might. Poor he alth is a well-reasoned reason to temporarily suspend the usual routine associated with physical activity. One final note: If your periods are regularly throwing you off track, check with your doctor. He will be able to give precise recommendations on how to reduce pain during menstruation, and also tell you whether it is possible to play sports during menstruation directly to you. Be aware that severe pain and difficulty with periods can signal he alth problems such as endometriosis.
