Should we do exercises during the period?
This is a very popular question among women. In fact, it entirely depends on you. You can do exercises or not do exercises during your period.
Your muscles are sore and your whole body is in pain. All women know that it feels like someone is stabbing into the parts of our body. The pain is so hard and most of us don’t want to do anything. But some the women like athletes and models tend to do exercise even during periods.
So, the question is ‘Is it safe to do exercises during menstruation?’. As I said before, it completely depends on yourself.
If you are strong and healthy enough, you can do exercises. If you get tired easily and are not a healthy person, please do not force yourself.
The most important thing is knowing your limit!! If you are strong and healthy enough, do some exercises and drink a lot of water to keep yourself hydrated. But remember not to do strenuous activities which can be harmful to you during the period.
Your period cycle can be corrected by light exercises and yoga.
Some researchers have found out that those exercises can help reduce menstrual pain in some women. If you do yoga or light exercises during your period and drink a lot of water, your period cycle will even be synced every month.
But, in some women, exercises, however, can cause more pain and cramps. That is why I keep mentioning that it is entirely dependent on you and your body.
You should know your body’s limits and use its strength and weakness wisely.
Hormones and exercises and menstrual cycle
A woman’s menstrual cycle has different phases; the menstrual, follicular, ovulation, and luteal phases.
In the menstrual phase, when a woman is on her period and her levels of the hormones estrogen and progesterone drop. This usually lasts 3-7 days but can vary between individuals.
This also kicks off the follicular phase, which begins on day one of your period and continues until ovulation, a total of about 16 days. During this phase, the pituitary gland releases follicle-stimulating hormone (FSH).
During the ovulation phase, luteinizing hormone (LH) is released in response to the follicular phase’s rising estrogen levels. Wondering if you’re ovulating? One sign is a slight rise in body temperature, which happens around day 14 of your cycle.
Should we do exercises during the period? we enter the luteal phase. This is where we see a rise in progesterone and a slight bump in estrogen levels, followed by a drop in both hormones and the restart of the cycle (barring pregnancy). The luteal phase is when we experience those painful PMS symptoms, like bloating, headache, weight changes, food cravings, and trouble sleeping. This phase lasts 11-17 days.
In a study of sedentary women, pre-exercise heart rate was higher and peak heart rate lower during the luteal and menstrual phases, respectively.1 In this same study, VO2 max and other measures of endurance were significantly lower in the follicular and menstrual phases.
Of course, though the science shows no significant impact on your ability to perform these sports at any phase in your cycle, only you know how your body is feeling. Consider taking a step back and opting for more recovery if you’re feeling the symptoms of PMS such as fatigue, irritability, and mood changes.