Exercising during your menstruation

Aug 13, 2023 Features / Columnists, Fit-Nest, News, Waterfalls Magazine

Fit-Nest

By Davina Bagot

Waterfalls Magazine – Sometimes when we think of our periods, it is hard to imagine exercising during those few days. Everyone’s menstrual cycle varies, not only by the duration but with the symptoms. For some, exercise during this time may be more difficult due to severe cramps and other symptoms, but what if exercise could ease these uncomfortable pains we experience?

Davina Bagot

Research has shown that any intensity of exercise during your period or menstruation can help relieve cramping or that uncomfortable feeling in your tummy. In fact, physical activity should not only be incorporated into your lifestyle solely during your menstruation but should be part of your daily routine.

Experiencing your period can be stressful for some people because of how it affects your daily activities. Symptoms such as bloating, headaches, back and thigh pains, muscle aches, diarrhoea, nausea and even vomiting make it difficult for some to carry out their usual routines.

Healthline in a recent article quoted Dr. Christopher Holligsworth, who noted that the period is a complex time from a hormonal standpoint. “Both progesterone and estrogen are at their lowest during the entire length of the period phase of the menstrual cycle, which can make people feel tired and less energetic,” he explained.

With that said, he pointed out that avoiding exercise will not save energy nor would it make you feel better.

If you are not particularly going to the gym but want to live healthier, you would be pleased to know that low intensity exercises such as walking helps to reduce stress hormones. Meanwhile, moderate to high intensity exercise such as running can lead to a reduction of inflammation in the body. As a result, doctors believe any intensity of exercise can potentially assist in the management of period pains.

Other low intensity exercises such as stretching, yoga, cycling and swimming are also great to try during your period. If you are more energetic, you may try aerobics or Zumba and cardio as high intensity methods to relieve your symptoms.

It is recommended that you exercise for about 45 to 60 minutes at least three times a week to reduce the intensity of your menstrual pains. Research suggests that there can be about a 25% reduction in menstrual pain by following these exercise guidelines.

Low intensity exercise during periods, such as walking or light jogging can relieve symptoms

It is important to remember that exercise is not something that is a one-size-fits-all. As such, the key is to ensure that whatever activity you choose is done at a frequency and duration that feels right to you and your specific health needs.

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Davina Bagot, Exercising, Fit-Nest, menstruation, physical

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