Should You Work Out During Your Period

Should you be working out while you are on your period? The uncomfortable visit from mother nature can make any day a little more miserable; unpleasant emotions, bloating, and abdominal cramping are all nature's way of telling your body to sit still and wait for it to be over. Or so many people seem to believe.

The good news is that your life shouldn't have to change at all during your period. Think of it this way; nearly half the world's population goes through it every 4 weeks, but the world keeps turning! Okay, that math may be a little bit off, but the message remains the same! Your period is no reason to hold back from any normal part of your daily life. Exercise is no exception.

Exercise as a medication

Exercise is like life's preventive medication. Rather than waiting to get sick and taking a medication to solve the problem, regular exercise prevents a whole host of health risks and diseases, “nipping it in the bud”, as the expression goes!

There are no studies which show exercise having a negative effect on the body, health, or the discomfort you may experience during your period. Participate in any activities you feel like, and don't worry about your period symptoms being made worse.

Even further, are you better off exercising during your period?!

The truth is that exercise can actually help to manage cramps and bloating during your period. So not only can you exercise during that time of the month, but you should!

Some of the most powerful benefits of exercise arise because working out increases your blood flow, and increases oxygen transport and delivery. This is why period cramps can be subdued with exercise. Cramps are the result of decreasing hormone levels, causing the muscles of the uterus to contract, restricting blood flow and oxygen transport to the area. This helps to shed the lining of the uterine wall.

To make matters worse, cramps can be intensified when blood clots and lining are in larger pieces. Women with a more narrow cervical canal will especially experience more pain. Exercise can combat this effect, even in the face of these hormonal changes which trigger painful cramping.

By doing exercises regularly, before and during your period, you'll be able to beat some of the nasty symptoms without any medication or other interventions!

Best Exercises During Your Period

Full body exercises which engage the low back, abs and thighs are the best for during your period. There are hundreds of exercises to choose from, so we've listed the top 7 for you to work on.

Before you get started with any moderately intense exercise, be sure to warm up with a little simple cardio. A few minutes of jogging, skipping or jumping jacks will do the trick.

Squats

These are the ultimate exercise! They target the core, butt, and thighs. Be sure that when you squat you dip as low as possible to engage as many muscles as possible. Keep your eyes and chin up as you dip, and lower your body as if going to sit in a low chair. Perform at least 3 sets of 10 repetitions and you'll be well on your way!

The Plank

This is the ultimate core exercise! Lay on your stomach and then lift your whole body off the floor, supported by your elbows and toes. Keep your body in a straight line, like a plank! If it hurts your back, lift your hips higher. Be sure not to let your hips dip too low at any point. Perform 2 or 3 sets of as many seconds as you can go for. Between 30 and 60 seconds is ideal.

Jumping jacks

An easy cardio exercise for you to do anywhere, jumping jacks are a classic. Do a few sets of 1 to 3 minutes of jumping jacks and you'll feel very out of breath, but possibly better than before!

Lunges

These are another great one for the butt and thighs. When lunging, be sure that you step forward and dip downward (not forward). A good way to see if you are moving too far forward is to look at where your front knee is. Be sure it is not over your toes, but over your heel. Perform 2 to 3 sets of 8 lunges on each side.

Plank 2 Push up

A killer core and arm workout, this is called a few different names. Starting in the plank position described above, lifting your weight up to your hands (push up position). Start with the right arm and alternate to the left. Perform just 2 sets of 10 and you'll really feel it in your upper body!

Rear DeadLift

Taking either a bar weight or a dumbbell in your hands, stand with both legs very slightly bent at the knees. Reach for your toes, keeping your knees in the same position and bending at the waist (hips). Only go as far as your flexibility will allow. You should feel it at the back of your this and in your low back. Perform 2 sets of 10 repetitions.

Over head Sit ups

This final exercise is a simple functional abdominal exercise. Lying on your back (knees bent) with both arms stretched overhead, reach for the ceiling as you perform a full sit up. Swing the arms if you get stuck along the way. Perform 2 or 3 sets of 10 repetitions of these to work the core and get rid of your cramps!

These are our top recommended exercises you can do during your period. Fell better and look great, without skipping a beat!

Exercises you will want to stay away from are mainly those that can lead to social embarrassment or unhygienic conditions; you would not be the first woman to feel uncomfortable with swimming or gymnastics during your period. Your choice of menstrual hygiene product does have an impact here, however. Women who opt for tampons or environmentally-friendly reusable menstrual cups have more freedom to work out without leaks.

If this worries you, however, you can do all these exercises in the comfort of your own home and not go to the gym!