That time of the month can be a pain – literally! It can throw everything off, from your emotions to your sleep schedule. You might also wonder, “Is it OK to exercise during periods?” The answer is yes.
With the right approach, it can even help period cramps and pain. You have to take it easy, though. Strenuous exercise will just worsen your exhaustion and fatigue.
Instead, focus on these 5 types of exercising on your period.
1. Walking
Going for a walk is the best exercise to do during menstruation. It’s that simple. Walking will release tension, stretch the lower back, and relieve bloating. It’s also a gentle activity that won’t stress out the body.
Walk for at least 30 minutes. But if the thought makes you cringe, take a trip around the block. Even heading outside to get the mail will help. The leg movement will loosen up your pelvic muscles and therefore, relieve pain.
Note: For some women, walking may even increase bleeding.
2. Leg Lift
Exercising during your period doesn’t mean you need to leave home. Leg lifts will loosen up your abdominal, back, and pelvic muscles. Your thighs will also get some TLC.
- To start, lie down on a mat. Straighten your legs out. Slowly lift your right leg up so that it creates a 90-degree angle with the floor. Hold for a second, then bring it back down. Repeat with the left leg. This finishes one rep.
- Reps: 5 to 10
3. Side Lunge
Compared to the standard lunge, the side version is gentler. It’s easy on the knees so it’ll feel less painful during menstruation. This exercise will benefit cramps in the hips, butt, and thighs.
- Begin with your feet and knees side by side. Step to the side with your right leg and lunge toward the floor. Keep your left leg straight.
- Push yourself back up so that you’re standing up. Repeat with the left leg.
- Reps: 5 to 10 times
4. Plank
Does your lower back feel like a nightmare? Do planks or adho mukha svanasana. This move will strengthen your back while easing tension. Your hips, butt, and abs will also benefit from this exercise for period cramps.
- To do a plank, get down on all fours. Place your hands flat on the ground, shoulder-width apart. Your knees should be hip-width apart.
- Extend your feet behind you, one by one. Flex at the heels to give yourself a support. Lower your elbows to the ground and keep your back straight.
- Hold for 10 to 15 seconds.
5. Child’s Pose
The child’s pose or balasana is restorative and calming. It also lengthens the back, helping it relieve tension and tightness. This pose also opens up the hips and improves digestion, making it an amazing exercise for period pain.
- Kneel down on a mat. Place your buttocks on your feet, and bring your knees together. Bend forward so that your torso lies on your thighs.
- Your forehead should touch the mat. Extend your arms straight ahead or relax them on either side of your body.
- Hold for at least 15 seconds.
Don’t forget to breathe deeply during these moves. It’ll deliver oxygen throughout your body, helping you get the most out of the exercise. Inhale through your nose and exhale through your mouth.
Yoga To Regularize Irregular Periods
Irregular periods may entail too frequent (polymenorrhea), infrequent (oligomenorrhea), or absent periods (amenorrhea). Stress, both psychological and physiological, increases the level of the hormone progesterone causing delayed periods and other menstrual irregularities.
Yoga helps alleviate stress. With focused breathing, meditation, and harnessing of positive energy, you may be able to regularize your periods. Here are a few yoga asanas you can try
1. Bow Pose
The bow pose or dhanurasana will help stretch your abdominal muscles and increase blood flow to your uterus.
- Lie face down on your tummy with your arms by your side and your legs slightly apart.
- Bend your knees and raise your thighs off the mat. Simultaneously, raise your head and chest and stretch your arms back to hold your ankles. Ensure your elbows aren’t bent.
- Hold the pose for at least 15 seconds.
2. Plow Pose
The plow pose or halasana helps increase blood circulation in your body, while also strengthening your back.
- Lie on your back with your palms on either side facing downward.
- At a consistent pace, raise your legs (as you would do for leg raises) all the way back till your toes touch your mat. Remember to use your hips and lower back as you do so.
- You may clasp your hands and use them for support under your back.
- Hold the pose for at least 15 seconds.
3. Camel Pose
Giving your spinal column a good ol’ stretch, the camel pose or ustrasana may help get your periods on track.
- Kneel on your mat. Arch backward and hold your heels or ankles.
- Drop your head back as you do so.
- Hold the pose for at least 15 seconds.
Remember to take deep conscious breaths while performing these asanas.
Exercising Through Your Periods Will Not Accelerate Weight Loss
If you are exercising to lose weight, you have probably wondered if exercising during periods can help you drop some extra pounds. Considering the pain and tempting procrastination you have to fight, the thought is inviting. However, the answer is no.
Exercising during periods will be as effective as any non-period day, but forgoing your workout will definitely be a setback in your fitness journey.
Your tummy may look a little flatter if you do workout during shark week, and it may seem like you are suddenly losing weight. However, this is most likely because exercise reduces period bloat.
