Mayo Clinic's Dr. Edward Laskowski recommends that healthy adults do at least 75 minutes of strenuous aerobic activity or 150 minutes of moderate aerobic exercise per week because physical activity has many health benefits. Exercise affects areas like your muscles and cardiovascular system, and workouts sometimes influence the frequency of a woman's menstrual cycle.
Definition
The menstrual cycle is the process by which a woman's body readies itself to get pregnant. The average cycle lasts 28 days, although anywhere from 23 to 35 days is normal. The cycle involves thickening of the uterine lining and release of an egg that can be fertilized by a partner's sperm. The egg and uterine lining are shed by the body at the end of the cycle if there is no fertilization, and the process repeats itself. Menstrual cycles usually begin by age 15 and stop when a woman reaches menopause around age 55.
Regularity
Exercise does not cause additional menstrual cycles, but working out regularly can help regulate your period if it comes sporadically, according to the Netdoctor website. Physical activity also helps relieve painful cramping before and during menstruation. Exercise does not help if the irregular periods are due to a medical cause, like polycystic ovaries.
Warning
While exercise cannot cause extra menstrual cycles, too much physical activity can stop you from menstruating due to excessive loss of body fat. Working out more than two hours per day may stop menstrual cessation. Women with eating disorders that combine a diet too low in calories and required nutrients with working out excessively to lose weight are at an especially high risk for stopping their periods.
Phases
The phases of your menstrual cycle affect your ability to exercise because of the physical and hormonal changes in your body. The best time for high-intensity exercise and endurance is during the second phase of the menstrual cycle, according to Fitnessvenues.com. Exercise performed during the late phase of your cycle should be done in a cool environment because your heart rate is often elevated at the end of the cycle.
Considerations
Exercise helps reduce cramps, but sometimes painful periods keep you from working out. The pain is treatable with over-the-counter drugs, and your doctor can prescribe stronger medication if necessary. Other methods to fight severe cramps include relaxation techniques like meditation, massages and heating pads on the painful area.
References
- Mayo Clinic; How Much Should the Average Adult Exercise Every Day?; Edward Laskowski; February 2011
- Netdoctor; The Menstrual Cycle; February 2005
- Women to Women; Menstruation, Irregular Periods; Marcelle Pick; May 2011
- KidsHealth; What's a Cycle; Mary Gavin; October 2010
- WomensHealth.gov; Perimenopause; April 2006
- Fitnessvenues.com: The Menstrual Cycle and Exercise
