Get Moving: 5 Simple Physical Activities to Relieve Period Cramps

Get Moving: 5 Simple Physical Activities to Relieve Period Cramps

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Get Moving: 5 Simple Physical Activities to Relieve Period Cramps

 

          

We know, the thought of any form of physical activity during menstruation sounds nauseating to most women. However, if you fight the urge to lay in bed, there is a lot of good that can come from exercising on your period according to science. Thanks to a reduction in estrogen and progesterone levels in the body, one can feel incredibly tired during this particular phase of the ovulatory cycle. But exercise can help combat PMS symptoms, boost your mood, get your endorphins going, and even treat dysmenorrhea. Here are some simple exercises you can try on your period… 

 

 1. Light Cardio:

Cardiovascular or aerobic exercise can be better for you later on in your cycle, according to research. So stick to a light jog, walking,or lower intensity treadmill sessions at the gym. Don’t go as hard as you usually do, especially if you aren’t used to it. 

2. Yoga:

Yoga is a fantastic way to reduce lower back pain, abdominal cramps, and mental stress. Start practicing about 2-3 days before your period and continue throughout menstruation. Try poses like cobra, cat-camel, supine twist, supported prone, reclined bound angle, and inverted leg pose.

3. Pilates:

You’ve probably heard about this trend; pilates is a controlled, low-impact exercise regimen that involves flexibility, muscular endurance, and core strength. It targets specific muscle groups and places huge emphasis on balance and posture, making it great for combating abdominal cramps. 

4. Light-weight Lifting:

If you’re used to intense power-lifting sessions,lifting on your period may be a piece of cake. But if you are just getting started with exercise, try to go light during your period. Even basic movements at home with a pair of dumbbells can be just as effective if done right. 

5. Dancing:

Before you brush it off, dancing is not just a massive stress-buster, but also a surprisingly effective cardio workout. If you’re looking for the perfect calorie-burning endorphin rush, enroll yourself in Zumba class or just put on some music at home.  

 

There are loads of effective ways to stay active during that time of the month. In fact, science encourages it. Unless you’re experiencing severe symptoms, there is no real need to skip your daily exercise routine. Be sure to stay hydrated, take breaks when you need to, and avoid strenuous workouts at all costs. 

 

References: 

https://pubmed.ncbi.nlm.nih.gov/25447680/

https://pubmed.ncbi.nlm.nih.gov/9525266/

https://pubmed.ncbi.nlm.nih.gov/21219246/

 

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