That time of the month is here, and you feel overlooked. You can’t move; the cramps are throwing a party in your uterus. So, while dealing with pain and stress, how are you supposed to move your body? What if we say that exercising during periods might help? Exercise during periods can help regulate your hormones, improve your mood, and alleviate PMS symptoms.

But, is your regular HIIT or intense workout going to help? Spoiler: NO! Let’s explore how different workouts impact your cycle. Today, we will discuss exercising during periods, its effects, and tips for introducing it while on your period.

First, Let’s Understand the Menstrual Cycle

The menstrual cycle is a natural process women go through each month; it is how our body prepares for a potential baby. This cycle has 4 key phases; each phase is important and works differently. Understanding these phases helps us understand our body and pick what is good for us.

Phase 1: Period Starts (1-5 Days normally)

This is the phase when your period starts—the painful days, cramps, blood clots, whatnot!

To keep it simple, here your uterine lining sheds because there is no baby in you! You will bleed for normally 3–7 days. Any days less or more than that is a concern you need to check with the doctor.

What hormone changes can we find in Phase 1?

The estrogen and progesterone hormones are the lowest in this phase. You experience cramps, bloating, lower back pain, vibrating pain in the legs, etc.

Phase 2: Follicular Phase

The follicular phase is all about preparation; your body is getting ready for a new egg. This phase starts on day 1 and ends right before you hit ovulation. Your body starts producing follicles, and one of those follicles is changed into an egg when you hit ovulation.

What hormone changes happen in the follicular phase?

The estrogen level rises, and the uterine lining seems to thicken. The follicle-stimulating hormones increase, from which one will be the egg for your ovulation cycle.

You can expect to have more energy, feel confident, and be on top of your game in this phase. The week after your period somehow is always the best.

Phase 3: Ovulation period

You hit ovulation midcycle; this is the period you will have the highest chance for pregnancy. The mature egg gets released from the ovary to the fallopian tube, where fertilization can happen with the sperm.

Hormone changes in the ovulation period?

Estrogen level peaks, making it a healthy environment for the egg.

Phase 4: Luteal Phase

This is where your body waits for a potential pregnancy. If the pregnancy doesn’t occur, your body starts getting ready for your next period.

Hormone changes in the Luteal Phase?

The progesterone rises, calms the body, and slows digestion. You can find your serotonin dipping, and cravings and irritability enter. You might bloat, have emotional crashes, and get tired more.

These are the 4 phases your body goes through each month, and understanding these changes can help you make decisions regarding your health and fitness.

You can read more here!

Exercising During Periods: Should You?

When you are already going through so many changes, dealing with breakdowns, cravings, and cramps, is working out going to help? Well, physical activity helps us regulate these hormones, ensuring you have a smooth month. Let’s discuss the benefits!

• Exercising during periods can ease cramps, bloating, and mood swings
• It increases the blood flow, so your period pain can be less intense
• Regular movement helps your energy levels stay balanced
• You will feel a sense of achievement and an uplifted mood after a good workout
• Exercise reduces water retention, which means less bloating
• Exercising during periods helps you sweat, removing all the toxins and reducing your hormonal breakouts

What Exercise To Do On Your Periods?

Period Days

Your energy in this phase is the lowest; you deal with cramps, mood swings, and heavy bleeding. Opt for gentle pace workouts or movements. You can try yoga, stretching, walking, light Pilates.

Follicular Phase

The estrogen levels are high in this phase, which means you are ready for a high-energy workout. This is the time you choose strength training, cardio, or HIIT. You can handle intense workouts with ease in this phase more.

Ovulatory Phase

The estrogen levels are at a peak in this phase, making it perfect for heavy workouts. You can find yourself running and weightlifting, with more endurance in this phase. So, take the much-needed advantage of this phase!

Luteal Phase

This is the phase where you can find yourself having bloating issues, and less energy. You can soothe yourself by choosing low-impact workouts to keep moving.

Self-Care Tips On Periods

Periods can be a time you wind down and take care of yourself extra; for that, you can follow the following tips!

1. Stay hydrated; try teas and coconut water; stay refreshed
2. Make sure to have quality sleep
3. Fuel your body right; have iron-rich foods
4. Practice mindfulness and meditation
5. Listen to your body and take rest when needed

Conclusion

When you understand your body, it is easier to choose what kind of exercise to do. Exercising during periods helps with cramps, mood swings, and also blood circulation. Exercising during periods is a choice you take, which comes with benefits!

It is already hard to get up at that time of the month, so it’s understandable to give time to rest. Choose what your body needs at the moment. LISTEN TO YOUR BODY!