Why Exercise During Your Period?
It might feel counterintuitive, but gentle movement can reduce discomfort. Exercise helps by:
- Increasing blood circulation → reduces cramps
- Releasing endorphins → natural pain relief and mood boost
- Relaxing muscles → less tension in the abdomen and lower back
1. Light Cardio (Keep It Gentle)
What to do:
- Walking
- Slow cycling
- Easy swimming
Why it helps:
Light cardio improves blood flow and reduces bloating without exhausting your body. It can also ease fatigue and improve mood swings.
2. yoga for Cramp Relief
Certain yoga poses are especially helpful during menstruation.
Recommended poses:
- Child’s Pose
- Cat-Cow stretch
- Supine twist
Why it helps:
These poses gently stretch the abdominal muscles and relieve pressure in the pelvic region, reducing cramping and stiffness.
3. Pelvic Tilts
What to do:
Lie on your back with knees bent, gently tilt your pelvis upward, then release.
Why it helps:
Pelvic tilts relax the lower abdominal and back muscles, which are often tight during periods.
4. Gentle Core Work
Examples:
- Modified planks
- Dead bugs (slow, controlled)
Why it helps:
Light core engagement supports your lower back and improves posture, which can reduce discomfort.
5. Stretching Exercises You Shouldn’t Skip
a) Lower Back Stretch
- Knees-to-chest stretch
👉 Helps relieve lower back pain, a common period symptom
b) Hip Openers
- Butterfly stretch
👉 Reduces pelvic tension and improves circulation
c) Hamstring Stretch
- Seated forward fold
👉 Relieves tightness and improves blood flow
6. Breathing Exercises
Try:
- Deep belly breathing
- Slow inhale through nose, long exhale through mouth
Why it helps:
Reduces stress, relaxes muscles, and can decrease the intensity of cramps.
7. Exercises to Avoid (If You Feel Uncomfortable)
During heavy flow or strong cramps, avoid:
- High-intensity interval training (HIIT)
- Heavy weightlifting
- Intense abdominal workouts
These can increase fatigue or discomfort for some people.
8. Listen to Your Body
This is the most important rule:
- If you feel energized → do light workouts
- If you feel tired → focus on stretching or rest
Your energy levels naturally fluctuate during your cycle.
Final Thought
You don’t need to skip movement entirely during your period—just adjust it. Gentle exercise can actually make you feel better, not worse.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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