Is it okay to exercise during menstruation?

For women, that day comes once a month.

I also have this syndrome, so I experience various symptoms such as chest pain, a heavy feeling in my lower abdomen, and a gloomy mood.

Is it okay to exercise like this even during my period?

I would like to find out if it is okay to exercise during menstruation and if it is safe.

 

Exercise is a natural painkiller

Experts While it is best to avoid strenuous exercise during menstruation, walking, light jogging, or cycling actually act as natural painkillers that alleviate menstrual symptoms. ...explains this. Carl Robinson, a family physician and founder of the Urban Housecall Health Media Group, also explained in a media outlet: “Just getting some fresh air by riding a bike for a short while is more likely to relieve menstrual cramps than taking ibuprofen.” In fact, exercise is more effective for managing cramps and pain compared to treatments such as painkillers or acupressure. The endorphins and endocannabinoids released during light exercise act as the body’s natural painkillers as well as mood enhancers.

 

 

How should I exercise?

If you are a woman, you likely have at least one menstrual cycle tracking app installed on your phone. Knowing your cycle is a great help in anticipating energy levels and overall mood changes caused by hormonal fluctuations. For instance, if you feel lethargic, tired, or lacking motivation ahead of your period, you can plan to engage in milder exercise than usual.

Typically, the first week of a 28-day menstrual cycle is physiologically capable of handling stress and training. This is when interval training or high-intensity running is ideal. On the other hand, during the luteal phase, which begins around the 15th day, it is advisable to adjust exercise volume as both aerobic capacity and muscle strength decrease. Dr. Carl Robinson adds that it is fine to continue a normal exercise routine during menstruation, as long as you do not experience severe symptoms such as extreme cramps or fatigue during exercise.

However, since it is true that the abdominal and pelvic areas become sensitive during menstruation, exercises that put strain on these areas can cause discomfort. If your body feels particularly heavy and stiff, I recommend loosening the tightness around the pelvis through yoga and stretching. It is less strenuous than high-intensity exercise and also helps alleviate menstrual pain. It provides... Also, since your strength may weaken until the iron and hemoglobin levels dropped during menstruation return to normal balance, It is recommended to adjust the intensity of your exercise according to your physical condition. However, if your period lasts for more than a week or the amount of flow has increased compared to before, please stop exercising and consult a specialist.

 

 

It is okay to do normal exercise even during menstruation.

Exercises that loosen the pelvic area, such as yoga and stretching, are good, as are walking or light jogging.

You just need to choose and do exercises that suit your condition.

That is exactly the conclusion.

 

I also exercise without skipping a workout even during my period. My body feels heavy before I start, but I feel lighter afterward. It seems that moderate exercise actually makes the body feel lighter and refreshed.

 

 

 

Source: W Korea