Menstrual cramps can make you want to roll up into an idle ball, but you might be better off if you get up and exercise. You can stick with your regular exercise routine, if you are up to it, or you can go with some low-impact and soothing moves.
What Exercise Does
Regular exercise is usually beneficial anytime, and it does not lose its benefits during menstruation. Exercise can reduce the pain, fatigue and depression that often come with menstrual cramps while it increases your energy. Exercise boosts your body's endorphin levels, the feel-good neurotransmitter modifiers that generally reduce pain and increase pleasure. Even if exercise does not make your cramps go away, it moves your body and can move your mind off the thoughts of how horrible your cramps feel.
Exercise Duration and Type
At least 30 minutes of daily aerobic exercise is the prescribed daily dose of exercise, and the recommended amount stays the same during menstruation. Aerobic exercise works to get your blood flowing, heart pumping and endorphins streaming, while easy yoga moves can help you stretch, relax and get rid of stress. If you want to consider sex an exercise, the American Congress of Obstetricians and Gynecologists says orgasms can help alleviate the pain of menstrual cramps.
Sample Exercises
Low-impact aerobic exercises are the way to go when you are suffering from menstrual cramps. Skip the running and jumping and instead opt for a brisk walk or swimming. Yoga moves that help menstrual cramps include gentle twisting poses, forward bends and downward facing dog. The back-bending and pelvis-lifting bridge pose helps, as does lying flat on your back and placing your legs straight up against the wall.
If You Cannot Exercise
If you experience too much pain to even think about exercise during your period, you are better off resting than forcing yourself to move. Rest and relaxation, especially when accompanied by a heating pad on your abdomen, can work to relieve cramp pain. Excruciating pain that comes with side effects such as dizziness, nausea, headaches, vomiting or diarrhea is a possible indication of a condition called dysmenorrhea. If you are consistently unable to move or function during your period, a trip to the doctor may be in store.
