When you’re dealing with cramps, bloating, and fatigue, the last thing on your mind may be working out. However, research indicates that exercise can be an effective remedy for symptoms of premenstrual syndrome (PMS) and menstrual pain.
Gentle exercise can be an effective way to alleviate period pain and improve overall well-being. Here are some best practices and tips to help you manage discomfort during your menstrual cycle:
Best Practices
- Opt for Low-Impact Exercises:
Engage in gentle activities like walking, yoga, or swimming, which can help ease cramps without causing additional strain. - Listen to Your Body:
Pay attention to how your body feels during exercise. If you experience increased discomfort, adjust the intensity or type of activity accordingly. - Stay Hydrated:
Drink plenty of water before, during, and after your workout to help reduce bloating and fatigue. - Warm-Up and Cool Down:
Take time to warm up before exercising and cool down afterward to prevent injury and enhance relaxation.
Tips
- Incorporate Yoga:
Practicing yoga can help alleviate tension. Poses like child’s pose, cat-cow, and seated forward bends can be particularly soothing. - Use Heat Therapy:
Applying a heating pad or hot water bottle to your abdomen before or after exercise can help relieve cramps and muscle tension. - Stretch Gently:
Incorporate gentle stretching exercises to improve flexibility and blood circulation, which can help alleviate discomfort. - Choose a Comfortable Environment:
Find a space that feels comfortable and calming for your workouts, whether it’s at home or outdoors. - Combine with Mindfulness:
Adding mindfulness practices, such as deep breathing or meditation, can enhance relaxation and reduce pain perception.
Gaining a better understanding of your menstrual cycle is an excellent first step toward becoming more in tune with your body. One study revealed that a 10-week high-intensity interval training program using a spinning bike could enhance premenstrual symptoms, reduce menstrual distress, and alleviate the severity of menstrual pain.