Exercise might be the last thing on your mind when you're suffering from menstrual cramps. In fact, the only thing you might feel like doing is taking a nap while curling up in the fetal position. This can actually make cramps worse, as blood tends to pool in the abdomen during times of heavy cramping, according to Women's Health. Exercise increases circulation. It also releases natural pain relievers, so if you're up to it, exercise might actually make you feel better.
Pilates and Yoga
Gentle pilates and yoga exercises stretch out the muscles in your lower abdomen. The exercises themselves, especially yoga, have a calming effect on the body, which can help make you feel better when you have severe cramps. Some of the best benefits of these kinds of exercises may not be from working the muscles, but from actually moving your body's blood volume around. According to Women's Health, prostaglandins released by the uterus cause the contractions that cause cramps; they also cause blood to pool in the abdomen, a condition that causes pain and makes you feel heavy. Yoga and pilates exercises move the blood around in your body. Avoid inverted yoga poses while menstruating and focus instead on exercises that stimulate the abdominal cavity.
Aerobics
Even though you probably don't feel up to it when you're cramping, performing aerobic exercise can ease your cramps. Physical activity releases beta-endorphins according to Pioneer Thinking. These body chemicals are natural pain relievers. Not only do they affect your pain, but they also help lift your mood. Try going for a brisk walk, going on a bike ride or doing other low-impact aerobic exercises to feel the effects of beta-endorphins.
Swimming
Hot baths and heating pads are effective cures for menstrual cramps, according to the Mayo Clinic. With this principal in mind, swimming in a heated pool might help relieve your menstrual cramps. Try performing leg kicks in a sauna or hot tub to ease muscle tension. Low impact aerobics in a heated pool, like light water aerobics or slow laps, raise the heart rate, helps beta-endorphins and supplies a light, semi-weightless environment to move and stretch in. If you don't have access to a pool, try some simple leg kicks and stretches in a warm bath.
