Do you suffer from premenstrual syndrome? Does the heavy flow of blood bother you sometimes? Do you suffer from cramps or severe colic at other times? Is your mood bad? Here are benefits that may relieve you of some of these symptoms if you exercise.

Sport has many benefits. This is the case during menstruation!

First of all, physical activity has benefits for mental health. This little boost can greatly help those who are experiencing the negative effects of menstruation on their mood. or who suffer from premenstrual syndrome.

Physically, increased circulation and release of endorphins (the feel-good hormones) can reduce the pain associated with menstrual cramps. It cannot be neglected.

Also, in the case of regular sports activities, it is common to notice a decrease in blood flow. Because the loss of adipose tissue leads to a decrease in estrogen, This results in a thinner uterine lining which automatically reduces menstrual flow.

What exercises can I do during my period?

Light cardio

• Cycling
• swimming
• rowing
• jump

These are some excellent cardio options that a girl can choose during this period.

Note: You should use tampons if you are swimming during your period. So you don’t bleed into a swimsuit.

In addition, swimming can relieve pain and spasms. However, take care of hygiene after swimming. And change tampons to sanitary pads as soon as you’re done swimming.

light walk

Light walking is beneficial for several reasons. For starters, just 20 minutes of brisk walking can help reduce stress (cortisol) and lift your mood. However, if you have a lot of flow, You should stop frequently or choose simple exercises such as yoga.

yoga

The physical and mental benefits of yoga don’t have to stop at just having your period. Camel pose – bridge pose – restricted angle pose – dolphin pose – fish pose – legs on the wall – lotus pose, Very useful for relieving PMS symptoms, cramps and heavy bleeding.

Low volume strength training

Reducing the amount of exercise intensity is a great way to customize your intense strength training.

Instead of push-ups, squats, and lunges, you can choose to do exercises with light weights to keep your core muscles strong.

Pilates

During the first day or two, women may experience breast tenderness and muscle pain. fatigue, Yoga and Pilates tone muscles and reduce body aches.

Types of exercises to avoid

Menstruating women should always take measures to exercise safely. This may include wearing protective equipment and refraining from lifting excessively heavy weights. without supervision or support, In general, it is best for people to listen to their bodies during menstruation if they feel very tired. The intensity of your exercise routine can be reduced to prevent excessive fatigue.

The dangers of over-exercising

It is important to realize that excessive exercise can cause a girl to miss her period. Endurance and high-performance athletes may skip their period. or stop them due to hormonal and physical changes if people start an intense exercise routine and start missing menstrual periods, He should talk to his doctor.

Starting to miss a period may indicate that a person is overdoing it with exercise.

5 tips for exercising during your period

Eat and drink water when you are on your period. You may feel hungrier than usual, but your period can make you crave things like chocolate and ice cream, which don’t make for a great pre-workout meal. What’s more, eating fast food can make you feel more sluggish and bloated. Making sure you maintain the right balance of fruits, vegetables, carbohydrates, and protein helps keep your body and mood in balance.

Hydration is key whenever you exercise, but it’s especially important. When you’re on your period, the water keeps your system moving smoothly so you can perform at your best.

Be mindful of what you’re wearing! If you are a dancer or gymnast your outfit can add a lot of extra pressure on your period, try to find an outfit that you feel confident in, and that reduces your anxiety

skip periods

if you are using hormonal contraceptives, You can talk to your doctor about skipping your period if you have a lot of competition. can make your life a little easier, so that you can focus on training and competition, Get Help from Others While it can be difficult to tell your teammates or friends that you’re on your period, Having a conversation can make things less stressful. Let’s say you get your period right before the basketball game at home and your uniform is all white. إIt’s much better to ask your teammates if anyone has an extra plug than to risk it or find another solution.

Listen to your body

You know your body best, If your cramps are particularly painful, It might be better to take a break and lie on the couch. And splurge on some menstrual pain control cream. Your body will tell you if you’ve been working out too hard and need to be comfortable doing what’s right for you.

life’s short journey, You should not waste your time worrying, train and learn, and always be prepared for any emergency. Don’t let some insults disturb your plans and activities. Make all your days joy and happiness. Shine my dear.

Written by: Siba Babi

Sources:

healthline

medicalnewstoday