Sweat Away the Symptoms: Workout During PMS
People are often confused about whether they should work out during PMS.
And if they should, what activity will be the best for them?
The answer is yes; engaging in physical activity can be a great idea when you have PMS.
It helps with common symptoms like bloating, cramps, and mood swings, improves blood flow, and boosts endorphin levels.
From easy aerobic exercises like walking to relaxation-focused, like yoga, there are numerous ways to work out that can help relieve stress and make you feel better.
This article will help you explore the benefits and workout routines you can follow during PMS.
Benefits of workout during PMS
If you have your PMS, that doesn’t mean that workouts’ physical and mental benefits will stop.
Following your routine can help ease common complications you usually face during PMS.
Dr. Christopher Holligsworth states the period is challenging when hormonal fluctuations remain high.
Female hormones (Progesterone and Estrogen) are low during the entire period phase of the menstrual cycle.
He further adds that people feel tired and less energetic.
Keeping this point in place, avoiding exercise will neither make you feel better nor save energy.
Instead of restraining yourself, use this week as an opportunity and try out new workouts.
Here are five potential benefits of exercising during your period.
Decrease PMS symptoms
Experiencing regular mood swings and fatigue before or during your period cycle is expected.
Aerobic exercise might help you lessen the symptoms.
Lift your endorphins
Regular exercise can naturally boost endorphin levels.
It can elevate your mood and make you feel better.
Brandon Marcello, Ph.D., says exercise during your PMS will release endorphins.
He added that endorphins are natural painkillers, and their release during exercise can relieve you from painful periods.
Experience more strength and power
One study concluded that you might get more significant gains in strength and power due to low levels of female hormones during the first two weeks of your menstrual cycle.
Enhance your mood
Dr. Lindsey Mathews, strength and conditioning coach of BIRTHFIT, said that a workout during PMS would increase blood circulation and enhance your mood.
Regular light exercises can also help alleviate back pain, headache, or cramps associated with your period.
Combat painful periods
Dysmenorrhea or painful periods are uncomfortable during the monthly cycles.
In that case, exercises like light walking help you decrease the symptoms.
The best workouts to do during PMS
Generally, the first few days of your period are the most uncomfortable, especially if you bleed heavily.
Doctors recommend focusing on gentle movements and exercises to get relief.
Here are a few mentions to top your list of activities.
Light walking or other light cardio
If you are used to aerobic or cardiovascular exercises, try to back off or perform them at low intensity.
Even research asks you to keep such intense training for the end of your period as your lungs work better later in your cycle.
Perform low-volume activities
Due to increased strength during this time, including low-volume activities is a smart move.
As per Dr. Matthews, this is a great time to do longer flow sessions.
Make sure to involve a mix of strength workouts and cardio.
Yoga and Pilates
Two to three days before your period are great times to engage in activities like yoga.
These activities can help relax your body and reduce symptoms like muscular fatigue, soreness, cramping, and breast tenderness.
Moreover, it would be best to remember that your body is not a machine; it takes time to adjust to the changes.
If you are not experiencing any discomfort from your period, please continue your regular exercise routine.
However, you can take a break if your body isn’t performing as usual.
Exercises to avoid on your period
Only some exercises during your period are appropriate.
Most women cite that they continue their regular exercise routine with minor adjustments.
Marcello also added to reduce training volume and stress during this time.
If you feel uneasy or tired, try to cut back on intense endurance-type or cardiovascular training.
During this time, women have reported experiencing an increased perceived exertion rate.
As a result, moderately complex exercises feel much more difficult during this time.
At last, he also mentioned eliminating skill and precision training during these few days.
Conclusion
Workout during PMS is a great way to deal with the physical and mental problems that come with it.
Aerobic activities and strength training can help ease symptoms like cramps, mood swings, and bloating.
Additionally, working out regularly helps blood flow and makes periods less painful.
You can improve your physical and mental health by working out a few days before your periods.
So, the next time you have PMS, remember that working out can help you feel your best.
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