Bloating. Cramps. Fatigue. These are just a few of the bothersome symptoms that you may be dealing with every month during menstruation. If so, you're certainly not alone; the majority of menstruating women experience at least one symptom of premenstrual syndrome each month, according to the Office on Women's Health. Depending on the severity of your symptoms, you may need to talk with your physician about managing their effects; however, one significant way you can combat period discomfort is getting active.
Misconceptions
The old belief was that menstruation was a physically demanding experience that women had to contend with -- one that left them weak and even bedridden. According to Lara Freidenfelds in her 2009 book, "The Modern Period: Menstruation in Twentieth-Century America," these ideas were challenged in the late 19th century when physician Mary Putnum Jacobi argued that menstruation was similar to the involuntary digestive process and thus shouldn't be viewed as if it were an illness requiring treatment. Despite considerable evidence to the contrary, the belief that you should rest and limit activity during your period persists until this day.
Benefits of Exercise
In reality, working out can be a healthy way to overcome the symptoms associated with menstruation. The American Congress of Obstetricians and Gynecologists reports that exercise can not only give you energy but also relieve depression , reduce cramps, and reduce fatigue. Regular exercise also decreases pain, helps you sleep better and reduces stress, according to Northwestern Health Sciences University's Dr. Link Larson.
Suggested Exercise
While sticking to your workout routine during your period is fine, include aerobic activity 30 minutes a day for most days of the week; this type of exercise is associated with improving bothersome effects of menstruation. In addition to exercise such as walking or cycling, consider giving yoga a try to relieve tension and anxiety. You may be able to take part in a normal yoga routine during your period, although some women prefer to avoid the more intense or strenuous poses, according to "Yoga Journal's" Richard Rosen.
Precautions
Although exercise is important during your period, keep in mind that overexercise can have serious impacts on your body's normal functioning. Too much vigorous activity can make your periods irregular or even stop completely. This is more common if you are an athlete who is more prone to overtraining. If you develop athletic amenorrhea, you will need to seek medical treatment and possible psychological support. Regaining hormonal balance is the goal, but changes in your exercise and eating behaviors will be necessary to restore and maintain regular menstruation.
References
- Womenshealth.gov: Premenstrual Syndrome FAQ
- "The Modern Period: Menstruation in Twentieth-Century America"; Lara Freidenfelds; 2009
- American Congress of Obstetricians and Gynecologists: Menstruation
- American Congress of Obstetricians and Gynecologists: Premenstrual Syndrome
- Northwestern Health Sciences University Natural News Service: Fight the Symptoms of PMS Naturally
- "Yoga Journal"; Sequences for Beginners; Robert Rosen
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