Exercising Through Your Periods Will Not Accelerate Weight Loss
If you are exercising to lose weight, you have probably wondered if exercising during periods can help you drop some extra pounds. Considering the pain and tempting procrastination you have to fight, the thought is inviting. However, the answer is no.
Exercising during periods will be as effective as any non-period day, but forgoing your workout will definitely be a setback in your fitness journey.
Your tummy may look a little flatter if you do workout during shark week, and it may seem like you are suddenly losing weight. However, this is most likely because exercise reduces period bloat.
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You Can Make It More Comfortable
Know your period is coming up? Don’t let the pain sneak up on you. It’s totally fine to take an over-the-counter NSAID pain reliever, like naproxen or ibuprofen, 24 to 48 hours before your period is due. This way, you can sidestep your symptoms before they keep you home from the gym. If you forget, be sure to take them at the first twinge of pain.
If you’re like Gandhi and find tampons uncomfortable during exercise, there’s no shortage of products to try: pads, liners, and now menstrual cups and even specialized period-proof underwear.
Yoga Too Is An Effective Exercise During Periods
If you are looking for answers to “What exercise can I do during periods?” then yoga is the best answer for you. Yoga is one of the easiest and the most relaxing period time exercises for you to practice. It helps you overcome anxiety and mood swings due to hormonal imbalance during this time. Yoga for PCOS and PCOD has also been effective. Practice some simple stretches and breathing exercises to soothe your symptoms.
Yoga for period, like Downward Dog, Triangle Pose, Pigeon Pose, and others, can help improve blood circulation throughout the body. It has been proven that yoga helps in relaxing your muscles while also helping with period symptoms like bloating and cramps. As a precautionary step, start with easy postures like the butterfly and bridge.
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Yoga Eases Physical Problems During Periods
Of the various exercise options available, yoga can be especially good because certain poses or asanas could actually help ease period pains, cramps, and even symptoms of anxiety. As one piece of research found, practicing specific yoga asanas during a period helped reduce both the duration;and the severity of menstrual cramps.2
Benefits Of Exercising On Your Period
The physical and mental benefits of exercise dont stop just because you have your period. In fact, sticking with a routine can actually help ease some of the common complaints that accompany menstruation.
According to Dr. Christopher Holligsworth, the period is a complex time from a hormonal standpoint. Both progesterone and estrogen are at their lowest during the entire length of the period phase of the menstrual cycle, which can make people feel tired and less energetic, he explained.
With that said, avoiding exercise isnt going to save energy or make you feel better. Instead of ceasing all activity during your period, use this week as an opportunity to try some new workouts. Here are five benefits of exercising during your period.
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Things To Know About Exercising During Your Period
The truth is cramping, bleeding, and other discomforts can make even the completion of a 30-minute workout an accomplishment.
If you tend to ditch the gym during that time of the month, here’s something to think about: A woman named Kiran Gandhi recently made news for running the London Marathon during her periodwithout a tampon. She did it to raise awareness for women who lack access to feminine care products, and crossed the finish line with blood-soaked tights. So if she could run 26.2 miles bleeding freely, then the rest of us can probably handle a 45-minute Spin class, right? Yes, absolutelyin fact, multiple studies show menstruating women feel better when they get moving.
Here, everything you need to know about exercising on your period .
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What Exercise Is Best During Your Period
It doesnt have to be a hardcore cardio workout to experience the benefits of working out during your period. A simple walk in the park while listening to a podcast or doing a couple of jumping jacks in your living room are also fine.
The key to get exercise when you least feel like it is to do something you actually enjoy. If youve got particularly strong menstrual cramps or are feeling down, its not very likely youll have the mental and physical strength to push yourself through a 15k run. Try some yin yoga instead. Be realistic with yourself and listen to your body. Youll know if you feel like running a couple of miles or much rather need some menstrual cramp-relieving yoga stretches.
Be realistic with yourself;and listen to your body. Youll know if you feel like running a couple of miles or much rather need some menstrual cramp-relieving yoga stretches.
Here are 3 types of exercises you can choose from that are recommended to do during your period;and great for menstrual cramps:
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Beneficial Poses For Yoga During Periods
While no one pose is a cure for your menstrual cramps and other symptoms, some postures may feel especially soothing during this time of the month. Consider holding beneficial poses for several breaths:
Supine Twist: Lie on your back and drop bent knees to the right as you rotate your head to the left. Repeat on the opposite side.
Child’s Pose: Get on all fours and, while reaching your arms forward, sit your buttocks back over your heels. Support your forehead on the floor or a block.
Forward Bends: Sit on the floor with extended legs or with the soles of your feet together and knees to the sides like a butterfly and fold forward over your legs.
Standing Half-Moon: Stand with your feet together or hip-distance apart and reach your arms to the ceiling. Connect your hands together and lean to the right to stretch the left side of your body; return to center and lean to the left.
Should We Do Exercise During Periods
Many women are unsure about working out when on periods and ask, “Can we exercise during periods?”
The answer to this question is simple yes.
The initial days of periods could be difficult for some women. In most cases, these are associated with heavy bleeding and menstrual cramps. While not during the initial days, but in later days of your cycle, you can try a lighter workout during periods. Here are some exercises to do in periods.
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Reclining Bound Angle Pose Or Supta Baddha Konasana
This modification on the baddha konasana is considered restorative, especially during menstruation. It can be done with the help of a bolster for support below your torso. Supta baddha konasana stimulates abdominal organs and relieves stress and symptoms of menstruation.11 Heres what you need to do:
Why Do Certain Yoga Schools And Traditions Advise Against Practicing Yoga During The Period
The great division of opinions on the question if it is safe to practice yoga;poses;with inversion stems from a cultural stigma in India, the birth land of yoga.The belief that during menstruation, a woman is in a cleansing period and should not participate in any spiritual practice is very dominant.In earlier days, and in some rural villages these days still, menstruating women were seen as very impure. They werent allowed to engage in prayer or any other religious activity. Entering a temple while menstruating was considered to be a sin, and it was even common that women were asked to leave their home and stay in a hut outside their village for the duration of their menstruation.;
That woman should not practice yoga during their menstruation, therefore, becomes a logical conclusion, if you were to be influenced by this stigma.;
Remnants of this cultural view on yoga, can be found in most of the yoga traditions. B.K.S. Iyengars school of yoga forbids inversions during menstruation. And in the Ashtanga Vinyasa School created by Sri K. Pattabhi Jois, women are encouraged to take a break from practicing yoga during the moon days. Countless other schools of yoga are either strongly against or undecided as to whether practitioners should practice during their periods.
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How Should I Exercise During The Ovulatory Phase
This high-intensity body-weight workout, devised by Fiit trainer Jamie Ray, is the perfect way to make the most of it. What to do: Perform each exercise for 45 secs, with 15 secs rest in between. After youve completed all 5 moves, rest for 1 min, then repeat the circuit 3 times
1/ Jumping jacks
Targets: Glutes, quads, hip flexors Start with your legs together and your arms down at your sides. Jump to spread your legs and simultaneously swing your arms above your head. Jump back to the starting position and repeat.
2/ Mountain climbers
Targets: Abs, glutes, quads Start in a high plank. Lift your left knee towards your right elbow then return to the starting position. Repeat on the other side. Brace that core for optimum support
3/ Squat jump
Targets: Quads, hamstrings, calves Stand with your feet shoulder-width apart, arms stretched out in front of you, and lower into a deep squat. As you push back up, jump, bringing your arms down behind you. As you land, lower back into the squat position.
4/ Flutter kick
Targets: Abs, glutes, hip flexors Lying on your back with your legs straight, place your arms beside you with your palms flat on the floor. Keeping your eyes on the ceiling, squeeze your abs, tighten your glutes and raise your feet a few inches off the ground. Alternate raising and lowering your legs, as if kicking in water. Keep the movement as controlled as possible and be sure to keep breathing.
5/ Shoulder tap
Benefits Of Exercising During Your Periods
Exercises help in promoting a healthy lifestyle for all. It can play an important role when it comes to ensuring hormonal balance and a healthy period. There is a myriad of physical and hormonal changes in a woman’s body during menstruation, and it can be controlled with the help of exercise to do in periods.
Some believe that working out during periods can also help relieve symptoms like mood swings, anxiety, bloating, fatigue, nausea, cramps, headaches, gas formation, and other similar issues.
It has been observed that working out helps in the release of the ‘feel-good hormones’ or endorphins which helps in reducing physical and emotional stress.
While some techniques and exercises can be beneficial during your periods, some postures should be avoided during this time of the month.
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Health Update: Heres Why You Shouldnt Give Up On Working Out During Your Period
Does your family or your peers tell you to give up on your fitness regime when you are on your period? Well, its time to bust some myths. While one needs to regulate their routine, there is no reason to not keep your health game strong.
Generally, it is said that a lot of women are impacted during periods and have aversion to exercising. But, these are more myths than truths Jinnie Gogia Chugh
Generally, it is said that a lot of women are impacted during periods and have aversion to exercising. But, these are more myths than truths. The female body goes through the complete cycle of menstruation, and has various stages/phases, says fitness expert Jinnie Gogia Chugh. She adds, High-intensity training or heavy lifting is said to be avoided during the days of heavy flow. The reason being the cramps and the discomfort that one has. Some women experience water retention and bloating. But these should not keep anyone away from their workout.
If you feel like your gym routine makes you fatigued, or gives you cramps, look for alternate options like yoga, sports, or running.
If one does feel faint or weak during a workout, the best thing to do is to lie with your head down and put your feet up Sonali Gaur
Bow Pose Or Dhanurasana
This pose can ease cramps and pain as well as help with constipation. It can also be helpful if you experience anxiety or fatigue.5 Heres what you need to do:
- Lie on your stomach with hands to the side, palm up.
- Bend your knees, bringing your heels toward your buttocks as much as you can, exhaling all the while.
- Reach out to the back and grasp your ankles with your hands, taking care that knees are no more than hip-width apart.
- Lift your heels firmly away from the buttocks, feeling your thighs lift off the ground as well. Inhale as you do this. Your head and upper torso rise off the floor, your tailbone sinks into the floor, and the muscles of your back should feel soft.
- When you lift your thighs and heels up further, your shoulder blades should press firmly into your back, opening up the heart.
- Look forward and keep the top portion of your shoulders away from the ears.
- Dont forget to breathe. Hold the pose for 20 to 30 seconds.
- As you release the pose, exhale. Allow your body to relax before repeating.
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Benefits Of Exercising During Your Period
Exercise is often the last thing anyone wants to do when theyre on their period, and there are various myths about exercise in general. But doing some light exercise on your period has been proven to alleviate many symptoms such as:
- Pain
- Nausea
These are just a few of the benefits you could experience while exercising during your period. In addition, general physical fitness is important for health and can reduce the risk of serious medical issues such as heart attack, stroke, arthritis, osteoporosis, and diabetes. Exercise doesnt need to be strenuous nor happen every day to help. A recent study found that exercise can help with at least 30 chronic diseases.
There are physical and chemical changes that occur in the body during menstruation that can be alleviated through exercise. In fact, exercise can increase the production of endorphins and reduce anxiety, depression, and pain, improving your mood.
You Can Get Pregnant During Your Period
Itâs time to squash that age-old myth: Your period doesnât protect you from pregnancy. There are a couple of reasons why. First, some women may bleed when their ovaries release an egg each month, called ovulation, and mistake it for their period. Youâre at your peak fertility when you ovulate. So if you have sex during this time, it could actually make you more likely to get pregnant.
Second, you may ovulate before your period is over or within a few days after the bleeding stops. Since sperm can hang out in your body for up to 3 days, having sex during your period could lead to conception.
Use a condom or other form of birth control to prevent an unplanned pregnancy, no matter what time of the month it is.
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The Best Poses For Cramping
If you suffer from cramps, certain flows and poses will help more than others.
“Asanas focused around the belly, pelvis, and spine can relieve some of the pain,” says Mary Dana. “I’ll often focus my practice on sun salutations with twists and squats, prone backbends, seated twists, hip openers, and forward bends. If you’re in a lot of pain and need to keep it simple, stick to child’s pose and easy supine twists.”
Beth, who works primarily with clients dealing with fertility issues, has a specific flow for clients trying to conceiveand suggests the same flow to people with bad cramps.
“The moon salute is great, followed by some gentle backbends like camel pose , bow pose, or supported fish pose,” she says. “End your practice with a restorative pose like reclining bound angle pose or a supported, seated forward fold.”
No, doing yoga on your period isn’t dangerous. Just go easy on yourself!
Are There Benefits To Working Out During Your Periods
If you adhere to your routine and adapt it to your cycle, regular exercise can help ease many of the symptoms associated with periods. For instance, working out during your periods:
There are also long-term benefits of regular exercise like keeping hypertension, diabetes, arthritis, chronic heart conditions, obesity and hormonal imbalances under control.
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How Much Exercise Should You Aim For When Trying To Conceive
Experts across the board say women who are trying to get pregnant or who already have a bun in the oven should aim for a moderate exercise routine of 30 minutes or more most days of the week. Remember, three 10-minute sessions count as much as one 30-minute workout.
Aside from the obvious options like aerobic exercise, strength training and yoga, anything that gets your heart pumping, even gardening or housework, is good for your body and future baby.
Fitness Expert Sheenu Arora Answers This Common Query
Written by Editorial Team | Updated : November 12, 2014 1:22 PM IST
I am a 22-year-old girl and I regularly work out in the gym but I am not sure if I should continue exercising during my periods. Many people say you should rest on such days. Could you please tell me what to do about this?
Answered by Sheenu Arora, Group Exercise Manager at Fitness First chain of gyms.
There s no harm in exercising during your periods. This is because, when you exercise, your body releases a hormone called endorphin which helps reduce stress, cramps, headaches and the pain associated with periods. You may also want to read the top home remedies to prepone your periods.
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