Table of contents:
- Benefits of exercise during menstruation
- 1. Relieves flatulence
- 2. Overcoming menstrual pain
- 3. Create mood more stable
- Tips for comfortable exercise during menstruation
- 1. Understand your body condition
- 2. Choose the right sport
- 3. Take pain medication if necessary
- 4. Do it regularly
- Menstruation is the perfect time to exercise
When it comes to menstruation, many women find it difficult to focus, irritable, and irritable mood fluctuate without cause. Some women who usually exercise regularly avoid exercise for several days until their menstruation ends. However, this is not a good idea, because exercise during menstruation has many benefits.
Benefits of exercise during menstruation
Exercise is indeed healthy for the body. However, in certain conditions you need to adjust this physical activity. For example, when you are menstruating.
However, a study in 2013 atIranian Journal of Nursing and Midwifery Research reported the benefits of exercise during menstruation.
The study states, exercise for 8 weeks regularly can reduce unpleasant menstrual symptoms in the next menstruation.
The following are some of the benefits of exercising during menstruation.
1. Relieves flatulence
Menstruation is associated with hormonal changes. This change causes a tendency to store fluids in the body. This phenomenon is called fluid retention.
During menstruation, women usually experience changes in appetite. They may tend to crave chocolate and sugary foods during menstruation.
This diet change causes bloating. With regular exercise, your flatulence will decrease.
2. Overcoming menstrual pain
Exercise during menstruation can also reduce pain that appears. This is because when exercising, the body produces endorphins, which are chemicals that can help relieve pain experienced by women during menstruation.
3. Create mood more stable
Mood and emotional ups and downs are things that often occur during menstruation. You may have found that exercise can reduce stress.
Yes, this is again the role of endorphins in making you feel more positive and relaxed, so that you feel better and less stressed. As a result, your day will be better emotionally.
Many consider that menstruation interferes with exercise routines. The reason is, menstrual symptoms can make exercise uncomfortable. For that, you need to know the tips.
Tips for comfortable exercise during menstruation
After knowing the various benefits of exercise during menstruation, it would be a shame if you missed it. In order to continue to exercise during your period without interruption, here are some tips that you can follow.
1. Understand your body condition
Tips for staying comfortable exercising during menstruation is to understand your body condition well.
Not everyone experiences the same menstrual symptoms. Some are fine, others feel weak and unable to carry out activities because their symptoms are quite severe.
If the symptoms are bothersome enough, you may experience PMS (premenstrual syndrome). Symptoms vary, such as nausea, flatulence and cramps, headaches, muscle aches, or diarrhea.
However, if the symptoms are mild and tolerable, exercise can be done.
If indeed the symptoms are severe enough, you should rest at home using a warm compress or take painkillers.
Consult your doctor about the menstrual symptoms you experience which often occur and bothers you.
2. Choose the right sport
The next tip, you need to choose a safe exercise during menstruation. The reason is, some types of exercise can increase the pressure and tension in the muscles around the uterus, making pain worse.
Certain sports can also make you uncomfortable if you do them when you have a lot of blood. Some types of exercise that are recommended while menstruating include:
- Cardio exercises, such as walking or taking a leisurely stroll jogging
- Pilates and some yoga movements that don't defy gravity
- Dance or do simple stretches
3. Take pain medication if necessary
The pain that occurs during menstruation can actually be relieved if you really want to do exercise. You do this by taking pain relievers, such as paracetamol or ibuprofen.
That way, the symptoms of cramps, pain, and headaches will get better and you can exercise comfortably.
You can also apply a hot compress on your stomach for 20 minutes before starting exercise. This will help relieve menstrual pain.
You are also advised to replace your sanitary napkins with new ones. Especially if you exercise during your period on the first or second day. On those days, the blood will flow out more and make it uncomfortable for you to move freely.
Another tip that you also need to pay attention to if you want to exercise during your period is to drink lots of water. Drinking water during exercise not only prevents dehydration but also relieves abdominal pain or cramps.
4. Do it regularly
When starting an exercise plan during menstruation, discomfort may arise. But, you dont have to worry. This is normal, as a sign that your body is responding to what activities you are doing.
However, over time, if you do regular exercise, your body will get used to it. This routine exercise can help you prevent annoying menstrual symptoms while maintaining your overall body health.
Menstruation is the perfect time to exercise
During menstruation, women can get the best benefits from exercise. Hormonal changes lead to decreased levels of estrogen and progesterone, which affect a woman's ability to access carbohydrates and glycogen.
In other words, women who exercise during their period on a monthly basis can have a boost in stamina, which allows them to continue to exceed their limits in a short period of time.
The menstrual period is actually a good time for women to do various physical activities. In fact, menstruation shouldn't prevent you from exercising regularly.
This will reduce instability mood and make you feel better. That way, exercise during menstruation provides more benefits for women in relieving menstruation, than vice versa.
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