Don't Avoid Exercise During Your Periods, Modify It

If you're concerned about exercising during your period, you're not alone.

A lot of people skip their cardio and weight training when menstruating. After all, when you're already cramping, it's easy to think that hitting it hard in the gym will just fan the flames.

But exercise during periods can actually help you feel better. Here's are some of the best workouts for period relief — and how you might need to adjust your workouts while menstruating

According to the American College of Obstetricians and Gynecologists, aerobic exercise can reduce period-related symptoms. Low- to moderate-intensity exercise can help alleviate cramps and reduce uncomfortable bloating.

Cardio also speeds up blood circulation, which may help relieve headaches associated with menstruation. And the release of feel-good endorphins can boost your mood.

Lifting weights during periods is safe to do as long as you pay attention to your body, which you should always do anyway, right? Make sure to work out all major muscle groups, including your arms, legs, back, core and glutes.

Yoga is just as good, if not better at easing period symptoms than aerobic exercise, according to a small October 2019 ‌Journal of Education and Health Promotion‌ study.

Yoga focuses on breathing and relaxation techniques that can alleviate stress and tension, increase the flow of blood and oxygen around the body and settle down the nervous system. It also lets you focus on your emotions, and may help you better deal with and communicate your feelings and needs.

Try different poses such as cat-cow, cobra, fish or downward dog.

According to the Office on Women's Health, there are no exercises that you have to avoid during your period. That said, some people with periods do experience severe discomfort that may make certain workouts difficult. If that's you, modify or avoid exercises that make symptoms worse.

For example, if you're having pelvic pain, you may have discomfort while doing squats during periods. If that happens, you can always modify the movement or try a different leg exercise. Crunches during periods can also cause discomfort if you're experiencing severe cramps.

Other workouts to avoid during periods include those that require intense or prolonged bouts of activity. If you find that you're more tired than normal, you might want to cut back on certain forms of cardio such as high-intensity interval training, per the Office on Women's Health.

Also, reducing the amount of time you spend exercising might be helpful if you experience fatigue. Some people also deal with heavy menstrual bleeding, which can make high-intensity exercise uncomfortable.

Listen to your body. If exercise seems to be too much for you, it's OK to stay home and rest. According to the Office on Women's Health, excessive exercise and weight loss can result in irregular or skipped periods as well as other symptoms similar to PMS, such as moodiness, fatigue, achy muscles, insomnia and loss of appetite.

Incorporate one or two days of rest in your workout plan to allow your body plenty of time to recover from exercise. If you experience irregular periods or other uncomfortable or severe menstruation symptoms, make an appointment to see your gynecologist. They may be able to pinpoint the cause of your menstruation problems.