Numerous women are pestered with period cramps during their menstrual cycle and find it difficult to even think of working out in that state. They do not believe exercises can help you with period cramps. However, movement through exercise is a very helpful way to reduce the discomfort that comes with period cramps. It can also decrease any soreness or inflammation you may experience.
Studies show that exercise can be an optimal treatment for symptoms of premenstrual syndrome (PMS) and period pain. Who says you have to go to the gym or even step outside for this exercise? If you are used to going out to work out, that is perfect.
However, you can still go ahead to have full workouts right at the comfort of your home. You need to take things easier with yourself as you alleviate your period symptoms. Let’s dive right into the exercises that help you with period cramps:
Source: istock
Aerobic exercises are one of the major exercises that can help with period cramps. They are absolutely great for reducing pain and relaxation. They include swimming, walking, cycling, and stretching amongst many others.
You might be wondering if you can engage in swimming while on your period as both do not sound like they go together. However, it is possible with the latest upgrades in period supplies like tampons. Besides, swimming is one of the perfect Aerobic exercises for your body and can help a great deal to reduce your cramps. The stretching of your muscles during this exercise helps to release tension and even improve your mood.
Walking is also another great option for aerobic exercises. It is gentle on the joints and stimulates the release of endorphins which help to reduce cramps. Cycling is another great option. It could be a gentle ride in the park or a high-intensity one, both tempos will greatly improve every menstrual pain severity or premenstrual symptoms.
Source: istock
Stretches are a great start to exercise and ensure body movement even during your period. Beyond the stretching of your muscles and lessening menstrual pains, stretches offer huge mental benefits and can improve your productivity for the day as stress and anxiety are eliminated.
Stretches such as fish poses, cobra poses and forward folds can greatly decrease any discomfort you may feel during your period. These exercises can strengthen your spine and improve your flexibility. It also promotes deep breathing which will give your body an overall calming effect.
On the surface, this might not sound like a great idea to engage in while experiencing period cramps. However, the endorphins released during cardio make it absolutely worth it! They do not just help to reduce menstrual pain but also assist in weight loss while maintaining your cardiac health. Some of these indoor cardio exercises include jogging on the spot, standing alternate toe touch and jumping jacks.
For jogging on the spot, you start by jogging slowly on a spot and continue for 20-25 mins. Most people love jumping jacks as one of the best cardio exercises. It not only helps to reduce period pain but aids weight loss and improves the overall blood circulation of the body. You should engage in 15-20 reps or to the extent of your capacity.
Performing these activities will supply more endorphins to your body which will reduce mood swings, irritability and other negative emotions while keeping you released and positive for the day. Your body will definitely thank you for the endorphins released through this cardio.
Source: iStock
Yoga is the practice of breathing while maintaining various poses, or asanas. A number of the poses call for the head to be lowered below the level of the heart, known as inversions. For this reason, doing yoga right before or after your period is commonly frowned upon; in fact, many people think it’s best to skip it altogether. Some think there should be restrictions on certain positions.
Some women decide to carry on with their regular activities despite having their period. Others would rather rest and wait for their symptoms to go away. Yoga may help with the symptoms you are experiencing, regardless of how you feel about your period. Yoga poses are one of the most relieving exercises to engage in during your period. They help with soothing physical and mental stress while aiding weight loss and proper meditation. They also improve flexibility and help you manage period pain. Yoga stretches such as wind relieving pose, child’s pose and supine spinal twists are great yoga poses for you to engage in during your period.
Supine spinal twist which is effective for any muscle tension you may feel as a result of period cramps. The twist also helps release any stress on your lower back and abdomen. The child pose takes out any period pain gathered at your lower back and relaxes your abdominal muscles. The wind relieving pose gets rid of any bloating and expels gas from your abdomen which makes you feel lighter and more relaxed during your period.
Source: istock
Bodyweight exercises help you with body movement and are also a great way to get in good shape. This range of exercise helps to evenly distribute body weight around your muscles and increase your strength. Exercises such as squats distribute the weight on your leg muscles and lift it all when you come up. It makes your glutes stronger and massages your core muscles.
According to research, your period week may see higher improvements in strength and power, so if you’re feeling particularly powerful, now might be a good time to push the weight. Simply scale down on the number of repetitions and lengthen the rest period in between sets, while maintaining a balance between the weight you lift and the intensity.
Walking lunges are also a great way to stretch your body and get it moving during your period. Your lower body and your core muscles which are muscles that cause pain during periods are engaged. Muscle aches are greatly relieved with this exercise
Source: istock
Shadowboxing for the sake of fitness, is the act of punching the air or a boxing bag rather than a live opponent. This is an enjoyable method to practice boxing and get some great cardio indoors! The name refers to the fact that one looks to be fighting their own shadow when doing the move while standing close to a wall.
It is a strenuous aerobic workout that promotes weight loss. Shadowboxing is a mental and physical workout that helps you de-stress. Endorphins release will lift your spirits and provide a sense of well-being. This is also incredible for weight loss too! An extra benefit!
Source: istock
One of the most enjoyable exercises that help you with period cramps and get you moving is to dance, even if your mood isn’t perfect. Putting on some music and dancing for twenty to thirty minutes is a great method to start your heart rate up high. Those vigorous Zumba exercises are available online and are great to work on your muscles.
No matter the level of your exercise skill, you can use these exercises. You may get your body moving and divert your attention from periods by dancing to these upbeat songs.
After this workout, your body will produce endorphins, which will help you feel calmer and more relaxed throughout your periods. Putting in some fun music to dance to for 10-20 minutes is a great way to get some intense full body cardio whilst reducing any period cramps you may feel.
Cardio kickboxing, also known as fitness kickboxing, is one of the fantastic exercises that help you with period cramps. You can work up a sweat at home by practicing kickboxing by following the available online routines. Fitness kickboxing includes knee strikes, roundhouse kicks, sidekicks, rear kicks, and front kicks, among other moves. Strengthening your inner core and working on your upper body are two of the best exercises.
Kickboxing is a full-body workout with more focus on the lower body. A great deal of period pain can be relieved with these exercises by reducing the strain on the lower back and pelvic muscles. Your body will release endorphins and serotonin during this exercise session, enhancing happiness and reducing discomfort.
The discomfort of period days may have you relinquish the idea of working out or engaging in bodily movement. However, exercises that help you with period cramps reduce that discomforting pain. Remember that you do not necessarily need to be at the gym to workout as most of these exercises can be done in the comfort of your home. Always care for your body and stay active!
