Working Out During Your Menstrual Cycle: Benefits, Tips, and Cycle Syncing
Many women experience hesitation about exercising during their periods. Cramps, bloating, and fatigue can make the idea of a workout seem less appealing. However, exercise can offer significant benefits during your menstrual cycle and may even improve some bothersome symptoms.
Benefits of Exercise During Your Period
- Mood Boost: Physical activity releases endorphins, natural mood elevators that can combat period-related blues and irritability.
- Cramp Reduction: Exercise increases blood flow, which can help to alleviate menstrual cramps.
- Reduced Bloating: Sweating and healthy fluid intake during exercise can help lessen water retention and bloating.
- Energy Improvement: While it might seem counterintuitive, regular exercise can boost energy levels overall, helping to combat period-related fatigue.
Adjusting Your Workouts to Your Cycle
To maximize your workouts, consider aligning your fitness routine with the different phases of your menstrual cycle. This approach is called “cycle syncing.”
- Menstrual Phase (Days 1-5):Your energy levels are likely lowest during this time. Focus on gentle activities like yoga, walking, restorative stretching, or light Pilates.
- Follicular Phase (Days 6-14):Your energy is on the rise! This is a great time to ramp up the intensity with strength training, cardio, or HIIT (High-Intensity Interval Training).
- Ovulation Phase (Around Days 14-17):You might feel your strongest and most energized during this phase. Take advantage and challenge yourself with demanding workouts.
- Luteal Phase (Days 18-28):Energy levels may start to decline, and you might experience PMS symptoms. Stick with moderate-intensity cardio, strength training with lighter weights, or relaxing options like swimming.
Important Tips for Period Workouts
- Stay Hydrated: It’s extra important to drink plenty of water during your period to replace fluids lost through sweating and combat bloating.
- Listen to Your Body: If you’re experiencing severe cramps or discomfort, don’t push yourself. Honor your body’s signals and adjust the intensity or give yourself a rest day.
- Nutrition Matters: Fuel your workouts with nutritious foods. Include iron-rich sources like lean meats, leafy greens, and beans to replenish iron lost during your period.
Busting Period Exercise Myths
Myth: You shouldn’t exercise heavily on your period.
- Fact: There’s no reason to avoid intense exercise, unless you are experiencing severe discomfort.
Myth: Exercise will make your period heavier.
- Fact: Exercise does not significantly affect menstrual flow. In fact, for some women, it can help regulate irregular cycles.
Remember: Exercise is beneficial throughout your entire cycle. If working out doesn’t feel right on certain days, prioritize rest and recovery. It’s about finding a balance that works for you.
Disclaimer: The information provided here is not a substitute for medical advice. Consult your doctor before starting any new workout routine, especially if you experience irregular periods or severe discomfort.
