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.
