Many women find themselves unsure about exercising during their periods, whether it is because they are afraid it is unhealthy, they find it embarrassing or they simply don't feel like moving. However, exercise during your period is not only okay for you to do, it may actually help alleviate some of those negative monthly side effects. Exercise increases oxygen delivery to all muscle tissues, which can relieve cramps and help with bloating, according to Donnica Moore, M.D.
Running
Running short distances while on your period may actually yield a new personal best. During menstruation, your estrogen levels dip, which promotes the use of glycogen as fuel, according to Stacy Sims, M.S. Glycogen is the primary fuel source for activities lasting between 10 seconds and two minutes. Longer duration runs may suffer slightly, as it is harder to use fat as fuel with low estrogen levels. For this reason, you may find yourself becoming fatigued quicker during long runs during your period.
Swimming
In the past, swimming on your period was a big no-no because of leakage fears. With modern, more absorbent tampons, though, you can swim without concern. According to the American Congress of Obstetricians and Gynecologists, a properly inserted tampon will not interfere with any type of exercise, including swimming. If you are not accustomed to wearing tampons, take a few days to get used to them before hitting the water.
Yoga
Yoga has the added benefits of being a source of relaxation and stress relief as well as being a challenging exercise method. Mary P. Schatz, M.D., suggests these poses to calm the pelvic region: full forward bend, head to knee, three parts forward bend and forward bends in a chair with fists pressing into your abdomen. Some poses, though, oppose the natural flow of your body during that time of the month and should be avoided when on your period, like inversions and non-supported back bends.
Pilates
Many pilates moves require the use of your pelvic floor muscles. According to MedicinePlus, pelvic exercises may reduce menstrual symptoms. To activate these muscles during pilates exercises, focus on tightening your core muscles by visualizing pulling your bellybutton into your spine. To specifically target this group, start on all fours with a neutral spine and pelvis. Exhale as you tilt your pelvis forward and relax the muscles of your lower back, then inhale and return to starting position.
References
- DrDonnica.com; Menstrual Cramps, PMS, and other Monthly Challenges for Women; Donnica Moore, M.D.; June 27, 2005
- "Peak Running Performance"; How Your Menstrual Cycle Affects Performance; Stacy Sims, M.S.; 1999
- American Congress of Obstetricians and Gynecologists: Menstruation
- Yoga.com; A Woman's Balance: Inversions and Menstruation; Mary P. Schatz, M.D.; June 25, 2002
- MedlinePlus: Painful Menstrual Periods
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