Working out during your period: recommendations and tips

  The premenstrual and menstrual cycle can hinder physical performance. Due to hormonal fluctuations during the luteal phase (12-14 days after ovulation), resting heart rate, heat tolerance and the sleep cycle may be disrupted. The metabolic rate is also increased during this phase, also increasing the need for energy intake and expenditure.

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  Besides the discomfort caused by these hormonal processes, other physical symptoms like cramps, abdominal pain, breast tenderness and bloating are also frequent during menstruation. With varying degrees of intensity from case to case, period is often a deterrent for exercise for a majority of girls and women. Common conditions like fibroids, endometriosis and polycystic ovarian syndrome (PCOS) can also disrupt physical performance, severe abdominal and pelvic pain being the main cause. With that being said, it's not surprising that many women outright avoid exercising during their period, trying to rest as much as possible to mitigate their symptoms. 

   Despite of their cycle, some women choose to keep up with their fitness routine, dialing back the intensity and mostly using movement as a way to wind down and relax. The decision to work out relies in many factors, mostly due to having lighter periods and milder symptoms. While some studies suggest that low impact exercise while menstruating might reduce pain and help with mental help, there's not conclusive evidence to affirm these claims. Everyone experiences their period differently, thus doing what feels right for you is what matters. Consulting your doctor about your cycle and following their advice is important too, especially if you are diagnosed or suspect having the conditions mentioned above.

  I personally have regular periods with moderate flow, aside from mild water retention and bloating, my cramps are pretty much minimal. On the earlier stages of my fitness journey, I suspended my workouts during the heavier days. Now that exercise daily, I pretty much workout every day of my period. Personally, moving my body helps to improve my mood, which is the mental health boost during those days. I've also noticed that low impact exercise may have decreased my cramps, though this might be correlated to other factors like diet and aging. 

   As for what workouts I choose during my period: low impact walking workouts, easy dance workouts and slow mat routines are usually my choice. I tend to avoid strength training and high impact exercises, also prefer to skip workouts that target the lower abs. The following video by Flow with Mira is specifically designed to be done during menstruation, with gentle exercises that can be modified accordingly. Mira emphasizes that by moving your body and improving blood flow to the muscles, energy expenditure will increase mitigating sluggishness and releasing endorphins. And if you liked this workout, Pilates Body Raven has a short Pilates on Your Period workout on her channel.

This workout is gentle enough to stretch your hips and release tension

  Yoga and Pilates are good options for movement during your period. Gentle exercises and poses can be performed or adapted to suit your needs, some specific yoga poses been proven to relief menstrual cramps. Improved blood circulation and lowered stress through controlled breathing are some of the reason why these practices can soothe mild period symptoms. This Hatha Yoga routine by Yoga with Kassandra includes hip focused poses to release tension and pain. 

 

Yoga and meditation are great ways to relax and lower stress

   If you struggle to focus and suffer from mood swings, perhaps low impact cardio might be more suited to your needs. I personally enjoy doing fun, no jumping walks or easy dancing indoors. This 90s inspired walking workout by Up to the Beat Fit is the right mix of fun and challenging, being easy to adapt to a slower pace while keeping up with the choreography. Besides helping to increase circulation, fun workouts will release much needed endorphins to improve your mood.

Fun movement is a good choice to improve your mood

  

  Easy to follow dances that don't require a lot of coordination are my favorite way to keep active when I'm feeling down. Focusing on the music and the steps aids to lower stress, decreasing sympathetic activity leasing to lower pain. Dance workouts by Moves with Molly are some of my favorites due to being low impact while still feeling like actual dancing. 

Even if you don't perform at your best, having fun and moving your body is what matters

   

   Recommendations aside, here are some of my general tips for working out during your period.

• Stay hydrated. Though you might feel bloated, keeping good hydration levels during your period has been hypothesized to reduce the duration of the period and alleviate cramps (full study here)
• Try to consume food rich in iron, magnesium and omega-3 fatty acids. Replenish iron is also important to compensate for menstruation blood loss.
• Reduce salt to minimize water retention. High caffeine consumption has been linked to period abnormalities and heavier PMS symptoms (study here), so try to cut back on caffeinated drinks and supplements as much as possible.
• Avoid high impact exercises and strength training. Both can take a toll and your body and increase stress and vasoconstriction, which can lead to more pain and cramps.
• Be mindful of your breathing to keep as relaxed as possible.
• Do not overexercise. Try to either maintain or reduce your usual workout time.
• Listen to music or podcast you enjoy while working out to improve your mood.
• Be gentle with your joints. The drop of estrogen during your period can cause inflammation of the joints, so be mindful of your knees and shoulders.
• Be easy on your abs and avoid crunches and situps. These exercises can cause a lot of strain to your pelvic floor which can increase pain.
• If you're feeling too fatigued, just stop and rest. Pausing and taking rests between short workouts or walks can also help if you are feeling too sluggish.
• Always follow medical advice. Consult your doctor in case of any period abnormalities or severe pain.
• Do what feels best for you. 

At home workout ideas with light weights only

  One of the downsides of exercising at home is having a limited selection of dumbbells. Unless you buy an entire dumbbell rack, own a barbell with multiple weight or have access to expensive adjustable weights, weight selection will be limited to lighter weights or even water bottles. Although lifting heavy is crucial for muscle hypertrophy, getting a good workout for improving muscular endurance is possible with just lighter weights. Another advantage of lifting lighter weights is that you can perform for more reps, subjecting the muscle to more time under tension to stimulate muscle fatigue. 

 

Photo by Ron Lach from Pexels

  Aside from these benefits, exercising with lighter weights at home without a trainer is overall safer than attempting to lift heavy weights on your own, decreasing the risk of injury. These weights can also be a great addition to regular cardio exercises, making the workouts feel more challenging and adding some variety to bodyweight exercises. Light weights are also far cheaper and more easily available than heavier weights, plus they can be easily substituted  by water bottles and other household items. 

   If you want to spice up your routine or just want to challenge your endurance, feel free to try some of these recommended workouts. Keep in mind most of these routines are focused on endurance, this type of training should be combined with regular strength training and progressive overload to get the most benefits possible. 

  Cardio and sculpt workouts

• Full Body Dumbbell workout by Juice and Toya

   Strength training moves and fast paced reps will help to increase your heartrate. In this workout, the short intervals and constant position change will promote fatigue and challenge your endurance. If you're not too confident on your form for traditional strength training, practicing these exercises with lighter weights is a great way to practice.

   Difficulty level: Upper beginner. Modifications available, low impact.

   Equipment: Light weights and exercise mat.

•    Full Body Sculpt by MadFit

    Short on time? This apartment friendly, low impact sculpt workout targets the entire body with short bursts of cardio included. With short rests and quick transitions between exercises, the steady movement will keep your heart active. The trainer gives instructions during the entire workout, so keep your volume up to listen for modifications and form cues.

   Difficulty level: Upper beginner. Modifications mentioned by trainer, mostly low impact.

   Equipment: Light weights and exercise mat.

• Standing Dumbbell Tabata Workout by Olivia Lawson

   Tabata is an interval style of training used to train cardio endurance, with bursts of intense movement followed by short rest periods. Pairing up this training style with light dumbbells is a way to increase intensity while keeping the exercises low impact. All exercises are done fully standing, being a good choice for those who can not perform floor work.

   Difficulty: Beginner friendly. All low impact.

   Equipment: Light weights.

• Cardio + Bottles Workout by Pamela Reif

   This short but sweaty cardio workout is an effective way to get your sweat on your the go. With a great soundtrack and fast paced, intense moves, your heart will be pumping for the entire ten minute workout. Pamela herself does the entire workout with water bottles and standing, showing the versatility of this routine.

   Difficulty: Upper beginner, all standing. No modifications.

   Equipment: Light weights or water bottles.

• Cardio and Abs Sweat AMRAP by Sydney Cummings

   The AMRAP (As Many Reps As Possible) methodology is mostly used in CrossFit and functional training, its main goal is training cardio and muscular endurance. In this routine, the light weights are used to increase resistance during core exercises, aiding the activation of deep core muscles. Bodyweight cardio exercises that require core engagement are also very present in this workout, making it an excellent choice to test your core muscles strength and endurance.

   Difficulty: Intermediate. Mostly no jumping.

   Equipment: Light weights and exercise mat.

• Taebo Body Shape by Billy Blanks

   In this strength training inspired routine, instructor Billy pairs the usual Taebo postures with upper body exercises like shoulder presses and kickbacks to achieve a full body workout. And don't worry, dumbbell punches are also very present in this fun routine.

   Difficulty: Beginner friendly. All low impact.

   Equipment: Light dumbbells.

• All Standing Cardio X HIIT by Fitness Kaykay

   Don't get mislead by the all standing in the title, this workout can get really intense. By having interesting variations of bodyweight moves with the added resistance of the dumbbells, this routine will test your endurance, balance and coordination with constant position changes. And if you want more light dumbbell workouts, Kaykay has an entire playlist here.

  Difficulty: Intermediate. High impact, easier modifications for some exercises are provided.

   Equipment: Light dumbbells.

• Full Body Workout with Light Weights by PS Fit

   This energetic routine by trainer Jake Dupree combines moves from Pilates, strength training and traditional cardio for a full body workout. Modifications for every exercise are provided, making this workout accessible for all levels of fitness. 

   Difficulty: All levels. Low impact, modifications are provided.

   Equipment: Light dumbbell and exercise mat.

• Constant Cardio at Home by Caroline Girvan

  This low impact, no jumping workout might be the most difficult workout on this list. With no specific rest in between exercises, every move is intense and different in this workout. Switching from simple but intense bodyweight moves to basic strength moves with light dumbbells has never felt harder.

  Difficulty: Intermediate to advanced. All low impact, no rest between exercises.

  Equipment: Light dumbbells and exercise mat.

  Barre and dance

• 80s Dance x Dumbbells Workout by Mike and Sophie 

 

   Move your body and train your endurance to some of the greatest hits from the 80s. With simple moves and clear editing, this easy to follow workout is a great choice if you're not much of a dancer. The circuit format also gives more time to get the moves right, making this a peak choice for fitness novices.

   Difficulty: Beginner friendly. All low impact.

   Equipment: Light dumbbells.

• Warrior Sculpt Full Body Workout by Emkfit  

  While this workout might not be a traditional dance workout, exercises are choreographed to the beat of the songs. Divided in segments targeting the upper, lower and full body; prepare to keep moving the entire time. Keeping your arms active with the dumbbells is definitely the most challenging part of this routine.

 

   Difficulty: Upper beginner. All low impact.

   Equipment: Light dumbbells.

 

• Standing Barre Workout with Light Weights by FitLara Barre and Pilates

   This fast paced barre session to the beat will challenge your coordination and stability. Seamlessly blending the graceful bodyweight barre moves with controlled arm movement, instructor Lara guides you through the entire workout. 

   Difficulty:Upper beginner. All low impact.

   Equipment: Light dumbbells.

• Belly Dance with Weights by BellyFit by Leilah  

   This unique fusion combines belly dance movements while performing upper body exercises with dumbbells. Your core will be activated by performing hip isolation drills, with the simple arm exercises helping to focus more on the hips. With non stop choreography, this video is challenging even for belly dance enthusiasts.

 

   Difficulty: Upper beginner to intermediate.

   Equipment: Light dumbbells and optional hip scarf. 

 

• Ballet Sculpt by Coach Kel 

   Blending ballet with sculpt movements, this workout targets the full entire body. Including a mat segment and a barre segment with the help of a chair, the sequence of moves flows beautifully. Though this workout is fully low impact, your muscular endurance, balance and core strength will be challenged by the complex sequence.

 

   Difficulty: Upper beginner to intermediate. All low impact.

   Equipment: Light dumbbells, exercise mat and a sturdy chair. 

  

  Walking workouts

•  2 Mile Fast Walk at Home by Grow with Jo

   One of my all time favorites from Jo's channel, you'll certainly feel the difference of doing a walking workout with weights. The simple moves and clear editing makes this workoout look easy, but do not underestimate the burn you'll feel while holding the dumbbells for almos the entire workout.

   Difficulty: Beginner friendly. All low impact.

   Equipment: Light dumbbells.

• 5000 Steps Full Body Walking Workout by Fit & Fab

  Though the main goal being getting as many steps as possible, holding light weights will challenge your upper body as well. If you struggle to get your daily steps in, this workout is a convenient way to do your walk completely indoors. With varied moves and fun music, you won't get bored easily.

 

   Difficulty: Beginner friendly. All low impact.

   Equipment: Light dumbbells.

 

• Walking Workout with Light Weights by Penny Barnshaw 

  

   Aim for 3000 steps with this fun indoor walk. Combining staple upper body exercises with marching in place, this workout is a fast and effective way to increase your daily step count. Your arms will be challenged too by constant exercises while holding the dumbbells.

   Difficulty: Upper beginner. All low impact.

   Equipment: Light dumbbells. 

  Pilates and mobility

•  Beginner Pilates with Weights by Flow with Mira

   This beginner friendly, full body flow is especially crafted for beginners and showcases the basic principles of Pilates. Emphasizing on core control and muscle connection, instructor Mira will guide you through the entire workout, with clear cues and easy to follow instructions.

 Difficulty: Beginner friendly. All low impact.

 Equipment: Light dumbbells and exercise mat.

• Reformer on the Mat Full Body Workout by Pilates Body Raven 

   Get a in studio Pilates experience at home with just your dumbbells and a mat. A short yet challenging flow targeting the full body, this workout is far more challenging than it looks. With the light dumbbells acting as a substitute for the reformer straps, core activation is important to keep control of the moves.

 Difficulty: Upper beginner to intermediate. All low impact.

 Equipment: Light dumbbells and exercise mat.

 

• Pilates x Mobility Workout by Marie Steffen 

   With exercises inspired by Pilates and mobility training, this routine is great for stretching your muscles and improving your flexibility and stability. Aided by light weights to add resistance to the upper body and core movements, feel revitalized by this low impact routine.

 

   Difficulty: Upper beginner. All low impact.

   Equipment: Light dumbbell and exercise mat. 

My favorite Halloween themed workouts on YouTube

   Halloween is my favorite holiday of the year. I love costumes, horror movies and overall fun vibe of the season. Daily workouts are no exception, so I really look forward for all the themed workouts released during this month. Implementing spooky music, costumes and even monster inspired moves; these videos are a great way to keep consistent during October while having lots of fun. Without further ado, here are some of my favorite Halloween workouts on the platform.

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 Hot Girl Halloween: The Ultimate Halloween Dance Workout by And8Fitness

   

   This fun workout to the beat of Halloween classics like Thriller and Monster Mash is a treat for all dance lovers. The intense choreography inspired by the iconic music videos will make you sweat while having fun. Other unconventional but spot on music choices like Everybody by the Backstreet Boys are also a nice addition. to the video.

• No equipment required.
• High impact, modifications are provided in a separate choreography breakdown video.
• No onscreen preview.
• No warm up and cool down included.

   Spooktacular Halloween Cardio Dance Sweat Session by Up to the Beat Fit

   

   

  This thrilling dance workout is a wonderful option for beginners and the entire family. Featuring classic Halloween hits like Ghostbusters and contemporary hits like Disturbia by Rihanna, this playlist is a nice mix for all age groups. The simple choreography is also easy to follow, making this video a good pick even if you're not much of a dancer.

• Beginner friendly.
• No equipment required.
• Low impact.
• No onscreen preview.
• Warm up and cool down are provided.

   Dance and Walk by Moves with Molly

    

   With theatrical moves inspired by the music, this workout will definitely get you in a spooky mood while getting your steps in. Workout to modern hits by Olivia Rodrigo and Billie Eillish, a refreshing change from most Halloween playlists. But do not fret, a Thriller remix by Steve Aoki is also included at the end. The steps might not be too easy to follow, but it is a fun challenge for Halloween.

• All levels.
• No equipment required.
• Low impact.
• No onscreen preview.
• Warm up and cool down are included.

  Pop Punk Halloween Boxing Workout by Kyra Pro

   

   If you prefer to punch zombies instead of dancing with them, this workout is for you. With easy to follow boxing to the beat of classic 2000s bands, punching and kicking has never been cooler. And the best part? Every move is low impact but do not underestimate the intensity.

• All levels.
• No equipment required.
• Low impact, high intensity moves.
• Onscreen preview of next move.
• No warm up and cool down included.

  Military Halloween Workout-Intense Cardio by Tara's Body

   This intense workout will make you feel like you can fight any monster or ghost around. Including intense bodyweight movements like bear crawls, jumping jacks and more; prepare to challenge your endurance with every move. Some kickboxing moves are present in the workout too, so feel free to channel your favorite warrior.

• Intermediate to advanced.
• No equipment required.
• High impact, has a floor segment.
• No onscreen preview of next move.
• Instructions in French.
• Warm up and cool down are included.

  20 Min Halloween HIIT by GrowingAnnanas

   Just simple makeup, fitting music and on theme exercise names are enough to make this routine a great choice for spooky cardio lovers. Classic bodyweight exercises like squats and planks are very present, with added variety to spice things up. An excellent choice for a quick burner before trick or treating.

• Intermediate to advanced.
• Exercise mat required.
• High impact, has modifications for harder exercises.
• Next move is previewed on screen.
• Warm up is provided, no cool down at the end.

   Zombie Halloween Pilates by EMKFit

   Pilates might not be the first thing that comes to mind when thinking of Halloween, but EMKFit somehow makes it work. This all standing routine mixes Pilates with bodyweight moves, with a follow along choreography to spooky songs. You might feel as wobbly as a zombie with all the balancing work, but it's a fun way to exercise during this season.

• Beginner friendly.
• No equipment required, optional ankle and wrists weights.
• Low impact.
• No on screen preview.
• Warm up is provided, no cool down at the end.

   Power Walk Aerobics with Dumbbells by Paul Eugene

   This beginner friendly long workout is a great way stay consistent during the holiday while getting your steps in. Paul uses light weights for a section of the workout to add resistance to the upper body, the energetic music and encouraging instructions will keep you engaged during the workout.

• Beginner friendly.
• Light dumbbells or water bottles required.
• Low impact.
• No onscreen preview.
• Warm up and cool down are provided.

   Zombie Step Aerobics by Jenny Ford Fitness

    A zombie themed aerobic step workout is one of the funniest I've ever encountered. Shot with ghostly makeup at night with zombies in the background, this is by far the best themed video on this list. The actual workout is also great, with powerful moves mimicking zombies and mummies walking. 

• Intermediate workout.
• Aerobic step required.
• Low impact.
• No onscreen preview.
• Warm up and cool down are provided.

   Halloween Inspired Full Body Workout by Sharona's Hill

   If you love roleplaying and monster movies, this workout is your best choice for Halloween day. With bodyweight moves inspired by classic monsters and more, this full body routine targets the entire body with effective moves with a spooky flair. Every move is low impact and doable for beginners, so don't be scared to try it.

• Beginner friendly.
• Fitness mat required.
• Low impact.
• Moves are previewed on screen.
• No warm up and cool down are provided.

   Frightful Dumbbell Cardio HIIT by Caroline Girvan 

   This workout isn't too Halloween themed but you definitely should be afraid. With little rest and fast paced workout intervals, your heart rate will spike more than with any horror movie. Adding dumbbells adds an extra challenge, testing your endurance to the max with burpee variants and renegade rows. 

• Intermediate/advanced workout.
• Fitness mat and light dumbbells are required.
• High impact with no modifications.
• Exercises are previewed on screen.
• No warm up is provided, cool down at the end.

I tested the Japanese walking protocol for seven days: thoughts and more

 Trends are a common sight in the online fitness world, with social media algorithms changing and pushing topics and products at breakneck speed. While most workout fads are mostly based on achieving aesthetic goals, some are influenced by news about clinical studies and scientific research. A 2007 study published by Japanese researchers has been making the rounds in the news and social media, with headlines and posts raving about the wonders of the 'Japanese walking protocol'. 

Photo by Masao Mask from Unsplash

All about at home walking workouts

   Walking is one of the easiest, most accessible workouts for beginners. Increasing your daily step count with a medium walk can burn a few extra calories, help you unwind and improve your aerobic endurance. Gentle, low impact exercise won't dramatically increase your hunger as high impact workouts therefore can be a prime cardio choice for achieving a calorie deficit for fat loss. So, if walking is that good and easy, why most of us aren't walking daily?

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