For some females, periods come and go every month without much discomfort. But for some females, periods can accompany other discomforting symptoms like breast tenderness, cramps, back pain, diarrhea, etc. Women with PMS may experience even severe symptoms during periods.
Period problems can make it hard for a woman to carry on with her fitness routine. But, these are the days when a female should do some simple workouts to beat the painful periods. Work out during periods is quite beneficial for both the physical and mental health of the female.
When you indulge in exercising during your periods, symptoms such as bloating, fatigue, and headache bother you less. Thus, kick off the lethargy and boost your body with energy during your periods.
(Also Read: Do cold foods and drinks worsen period cramps? )
Benefits of work outs during period
- The holistic health effects of working out during periods reduce the symptoms of PMS (Premenstrual Syndrome). As PMSing comes under control, your mood enhances.
- Major and immediate relief in painful periods (dysmenorrhea)
- Release of stress and pain-relieving chemical in the body called endorphins
- Boosts the core strength of the body
- Rejuvenates the mind and the body
- Boosts blood circulation throughout the body
- Channelizes the energy and gets you rid of the irritability
- Brings relief to menstrual cramps
- Makes the hormonal fluctuation less drastic
Mild Workouts for Periods
Well, these benefits are motivating enough to get you moving and beat the blues of periods. So now let’s dive into the 10 simple yet effective workouts that can do wonders to your health in periods.
Full body stretching
Mild stretching exercise releases the tension out of the body muscles and the mind. Even 10-15 minutes of stretching during periods bring a lot of relief to fatigue during periods. Full body stretching helps in getting off the heaviness especially in the lower abdomen and thighs during periods. Stretching also boosts blood circulation in the pelvic region and hence, subsides the menstrual pain due to cramps.
It is the most simple yet effective physical activity that helps in easing out the menstrual cramps. 10-15 minutes of a walk during periods is sufficient to improve the blood circulation. Light walking proves to be really effective in elevating the mood in periods. So, next time you feel irritated during your periods, go out for a peaceful light walk and experience the calm.
Surprisingly, swimming can do wonders in relieving the menstrual cramps and reduce fatigue. You can simply use a tampon and go for a gentle swim. You will notice yourself feeling positive and energized after swimming. Now that you know the wonderful impacts of swimming even when your are menstruating, do not refrain from stepping into the pool during your periods.
Just remember one thing, that if you are experiencing heavy bleeding, then you should rest. Do not over exert yourself, it will just leave you feeling more fatigued or drained.
Dancing on your favorite beats can actually elevate your mood when you are on your period. Dancing releases the feel-good chemical called endorphins and hence, lowers the stress and fatigue. So, just tune into your favorite song and dance like no one is watching. Dancing is as good as light cardio which enhances the blood circulation and reduces menstrual cramps as well. So, dancing is simply one best workout techniques during periods.
This is yet another simple workout for beating the blues of menstruation. Indoor cycling for 5-10 minutes during periods is an amazing light cardio exercise for your body. It boosts blood circulation throughout the body. Thus, cycling releases tension from the body and makes you feel rejuvenated while you are on your menstruating. Do not exert yourself, just a few minutes of cycling is good enough to feel free of the menstrual cramps and fatigue.
Effective Yoga poses for Periods
Child’s Pose (Balasana)
Child’s pose is a relieving yoga exercise that makes the entire body flexible. This yoga asana has therapeutic effects on the muscles of the pelvis and gets you rid of the muscular pain during periods. Hence, child’s pose releases all the stress out of the body. Balasana extensively flexes the muscles of the neck, shoulder, and back, hence it is effective for the entire body. You can easily master this yoga exercise by reading or watching it on the internet.
To perform the Child’s Pose Correctly:
To hit the right yoga pose, begin with sitting on your heels on an even surface. A little distance between your knees is just fine. Now, gradually lean forward and try to touch the floor with your forehead and keep the arms extended to touch the place the palms on the floor. Keep exhaling slowly as you move forward as it keeps the brain focused. Retain Child’s Pose for a few seconds and release it only gradually.
Inverted leg pose (Viparita Karani)
This pose is also known as legs up the wall pose. Viparita karani impacts the physical, mental and emotional aspects of health. Thus, this yoga pose is a major help when you are struggling with the pain of periods. Inverted leg pose stimulates the energy in the body and has soothing effects on the mind. Therefore, it is considered as one of the best yoga exercises to beat the mood swings during periods.
To perform inverted leg pose correctly:
Inverted leg pose (viparita karani) is very easy to perform. To hit the right pose, just sit with your left side towards the wall. You can use a cushion to give support to your back. Now, begin to move your body towards the left and lift the legs up the walls. Be careful with the cushion that you are using.
Rest your lower back properly on the cushion and balance the body with your hands while shifting. Rest your arms on either side and keep the palms facing upwards. Relax your pelvis stay in the pose for 5-10 minutes and take deep conscious breaths. This pose will bring you wonderful relief from the menstrual cramps.
Head-to-knee forward bend (Janu Sirasana)
This yoga exercise strengthens the reproductive and digestive system of the body. This forward bend pose also relieves menstrual cramps, backache and makes the fatigue vanish. Isn’t it wonderful, that one yoga pose can have such effective results? Let’s learn the right steps to do a head-to-knee forward bend.
To perform head-to-knee forward bend correctly:
Sit with your back straight on an even surface and extend the legs in front of you. Remember to use a soft cushion or blanket to support your back. Flex the right knee and rest against the left thigh. Ensure that your shin bone makes a right angle with the inner left thigh and gently rest it on the floor. Now, slightly tilt your torso to the left and as you inhale deeply, extend your arms upwards.
Slowly, begin moving downward and forward with stretched arms trying to reach for the extended leg. When you reach out to hold the leg, keep the shoulders relaxed. Hold the pose for a few seconds and gradually release it to the initial sitting pose. When you perform Janu Sirasana throughout your menstrual cycle, it will make the severe cramps and bloating disappear from your life.
Knees-to-chest pose (Apanasana)
This simple yoga pose is beneficial in bringing instant relief to the menstrual cramps. Apanasana relaxes the abdomen and the lower back and stimulates the blood circulation to the entire body. The relaxing effects of this pose beat the mood swings and quieten the anxious thoughts during periods.
Savasana (Corpse Pose)
This is usually the final relaxing pose that effectively deals with stress and fatigue during the periods. Savasana boosts the energy level and the ability to concentrate.
To perform corpse pose correctly:
All you have to do is lie down on your back and place your arms nearby your side with the palms facing upwards. Keep your legs separated and relaxed. Start taking conscious deep breaths and close your eyes. Feel your body relaxing more and more with each breath.
Make these simple exercises a part of your workout routine during periods and experience a better quality of life and more troubling periods. Exercising regularly will make your periods bearable and less discomforting. Also, make sure to maintain a healthy diet and lifestyle and drink lots of water.
(Also Read: Yoga Poses For Every Woman)
Also, remember to not over-exercise as it may have disrupting effects on your normal period cycle. So, mild exercises are the most effective during periods. So, listen to your body and take good care of it!