Easy Ways To Exercise During Periods
Going to the gym or following a workout routine are essential for maintaining good health. Physical activity can regulate a healthy weight, muscle, and joint movements, digestive system, respiratory health, and even hormones.
Exercise releases endorphins in the body that can rejuvenate the body and mind. Exercise during your periods can feel overwhelming due to intense body pain, cramps, brain fog, and mood swings. However, it is possible to combat these issues with an active lifestyle and a healthy diet.
Day-to-day activities like taking a walk can also help get your mind off periods and get your body some physical activity during periods that it needs. However, it is also essential to keep in mind exercise dos and don'ts during your period, while knowing how to stay active on your menses.
How to stay fit during periods
1. Bike your way to work
Cycling is a great way to get some aerobic exercise. You don't have to take out extra time for exercise from your schedule if you inculcate healthy habits like biking to work.
Cycling for 30 minutes can help in improving cardiovascular strength, muscle, and joint movement along with working up the core strength. Cycling during periods is a great way to get some physical activity.
This can have a positive impact on your mood as well as on the body. The endorphins released during exercise are all known as feel-good chemicals that boost your mood and make you feel fresh and active even during periods.
2. Take the stairs
In these times of elevators and escalators, we have all forgotten how it felt to climb some stairs! Climbing stairs is an excellent way to work your body and improve heart and lung function alongside improving blood circulation throughout the body.
During period days, taking the stairs or going up and down the stairs can be a good form of exercise that can help you choose an active life. This might break you into a sweat but it's guaranteed to make you feel much lighter and energized once you're done.
So, ditch the elevator and give the stairs a try!
3. Run your errands
Running errands might sound like a simple task but it can be a challenge when you do it on your own. Walking down to the market or the supermarket, getting your bags full of the essentials you need, and walking back home is no less than a complete workout for your body.
The bags act like weights putting pressure on your muscles. Running errands can keep your mind busy while giving your body a gentle workout.
Moving around during your menses can help you stay active and even keep your mind off the period pain. It might not be a traditional form of exercise but do give this one a try!
4. Play with your pet in the park
Pets love going for a walk or playing fetch in a park. These activities require high energy levels and movement from our end. Taking your pet on a walk or jog in the park is a great way to get aerobic exercise for yourself as well. They can even be your pal while playing fetch or catch in the park.
These activities will not only keep you active during periods but will also act as a mood changer. Pets are a great way to get your daily dose of exercise and serotonin especially if you're on your period! So go for this one and give it a try.
5. Go out for an evening stroll
Periods can make you feel down and beaten. It is easy to spiral down into a pit of negative emotions during such times. It is possible to overcome these emotions with some movement and a change of thought.
Taking a walk with some music on can give you just what you need during these tough times. Taking a brisk walk can engage your core muscles while working your quads, calf, and hip muscles. This is a form of aerobic exercise that releases happy hormones in your body post-exercise. It can be a great way to get some activity and clear your head during periods.
6. Count on a fitness app
Nowadays, there are lots of fitness apps that have fitness pals. These fitness pals send notifications throughout the day every 30 minutes instructing you to perform small but effective physical activities. These notifications appear on the phone, laptop, or smartwatch screen and encourage you to stay active throughout the day.
These apps can help you stay active even during period days as they work by the principle of habit-forming. Various aspects such as peaceful music stretch and gentle exercise is included in the instructions provided by these apps.
Trying out one of these applications can help you get physical activity during periods and also stay positive throughout your period. Some apps might also help you find the right workout!
7. Make stretching a habit
Stretching is a great way to relax your body muscles and make you feel light. Stretching every couple of hours can help you to be more flexible and active throughout the day. During periods, the body muscles can feel jammed and stuck because of physical stress or inactivity.
Taking 10-15 minutes every couple of hours to perform full-body stretches while standing up and using a mat can help to reduce period pain and relax the muscles. This can help with lower back pain and cramps that occur during periods.
Now you know how exercise during periods can can help you stay active during your period days. So, keep moving throughout the day and see the difference it can make to your period days.
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- Hightower M. Effects of exercise participation on menstrual pain and symptoms. Women Health. 1997;26(4):15-27.