In general, during the cycle there is little desire to exercise, yet it has been found that some exercises bring real benefit in terms of cramps, pain and weakness. During the first days, a light physical activity can be good for morale, while in the following days you can pick up the pace to regain strength, as well as a good mood. Another important factor is choosing the right tampons to feel protected and comfortable. In any case, remember that in case of severe cramps and pain there is nothing wrong with rest.
Steps
Part 1 of 3: Feeling Comfortable During Exercise
Step 1. Reduce the pace of your workout when your period begins
Usually the first few days are the most problematic ones. Symptoms are likely to be more intense, so it's best to practice light physical activity or a moderate version of your usual workout.
- To give an example, if you normally run 5km a day at a brisk pace, you can try reducing your speed or halving your route.
- If, on the other hand, you have a habit of weight training but feel weak, you can try some bodyweight exercises.
Step 2. Practice yoga on days when you feel sluggish
Choose simple positions that allow you to stretch your muscles. The following movements will give you instant pain relief while making you stronger and more flexible. Avoid twisting and inversion positions so as not to strain the abdominal area. Run:
- The position of the child: sit on your heels, then slowly bring your torso and face to the ground, until your forehead is in contact with the floor. Stretch your arms forward and rest for at least 10 seconds as you breathe deeply.
- The Cat Pose: Take the four-point position, then arch your back towards the ceiling and bring your chin closer to your chest. Hold the position for a few seconds while taking deep breaths.
- Apanasana, the position of the legs to the chest: lie on your back, bring your knees to your chest and hug your legs at the level of the shins.
Step 3. Practice a light cardio activity
Aerobic training can help relieve symptoms, but try not to overdo it. Instead of running or using the elliptical, it is better to go for a brisk walk or ride a bike for 30 minutes.
Step 4. Swim for half an hour
Swimming is a low impact discipline that can help relieve back pain and period cramps. Use a tampon or menstrual cup instead of a regular tampon when you go swimming.
Step 5. Start using weights again during the last days of your period
In the second half of the cycle, you may feel stronger or have less pain. This is a good time to start over - or start - weightlifting. Follow your routine exercise program or focus solely on the legs and arms. You can continue to benefit from it even a week after your period ends.
- If you don't generally practice weight lifting, start by using the machines at the gym. You can use the press, lat machine or shoulder press.
- The floor press exercise (or floor press) is suitable for the period of the cycle. Lie on your back with your knees bent and feet together, then hold a dumbbell in each hand. Start by keeping your elbows bent and resting on the floor, then slowly raise them until your arms are fully straight. Do 2-3 sets of 8-10 repetitions each.
- Avoid any movement that strains the abdominal area or back to avoid aggravating the symptoms of your period.
Part 2 of 3: Choosing the Right Protection
Step 1. Try using a menstrual cup
If you know how to use it, it may be the best choice for exercising during your period. The menstrual cup can be reused and worn even for 8-12 consecutive hours.
- The menstrual cup is an ideal option if you need to make strenuous efforts, such as running a marathon or hiking in the mountains. But by practicing yoga he could move.
- Once worn, you shouldn't feel any discomfort, but some women have difficulty inserting it.
Step 2. Put on a clean tampon before you start exercising
If you are not using a menstrual cup, purchase a pack of tampons. Not all women find them comfortable for exercise, so if you find them uncomfortable, try using another method.
Remember that the tampon should be replaced every 4-8 hours
Step 3. Wear a panty protector to absorb any small leaks
Especially if you have heavy flow, you may need extra protection. Use a panty protector in addition to a menstrual cup or tampon. Put on a clean one right before you start exercising.
Step 4. Use standard sanitary pads if you cannot use the cup or tampons
Rubbing against the skin while exercising can be annoying, and they also tend to crumple with the risk of leaving the panties uncovered. However, if tampons and a menstrual cup aren't your thing, external ones are your only other option.
Step 5. Put on women's culottes or boxers
In both cases it is important that they are made of a breathable fabric, for example cotton. A model of opaque briefs will make you feel more comfortable and at ease and certainly more protected than, for example, a thin thong.
You may want to buy waterproof briefs designed to contain losses during your period. There are different types, from those that are worn over normal underwear to those that replace pads or the menstrual cup
Step 6. Wear loose, dark-colored clothing
Tight-fitting shirts and pants may make you feel uncomfortable and uncomfortable, especially if you have symptoms such as cramps, constipation, or bloating. It is much better to wear loose clothing. Also choose dark pants, so that they can disguise any leaks.
- For example, a pair of comfortable sweatpants are definitely preferred over leggings.
- Be sure to use a cotton t-shirt or tank top, especially if you are particularly sensitive to heat during your period.
Part 3 of 3: Relieve Pain and Discomfort
Step 1. Exercise when you feel tired
The feeling of sluggishness that often accompanies your period may lead you to believe that it is best to avoid the gym, when in fact it is a great time to go there. In fact, a good workout can give you a boost of energy.
Step 2. Take a break if you feel pain
If you have cramps, intense swelling, or other bothersome symptoms, there's nothing wrong with staying home and resting instead of going to the gym. Try to relax, drink plenty of water and try again the next day.
Step 3. Take a pain reliever before you start exercising
Even if cramps aren't felt right now, you can prevent them by taking a non-steroidal anti-inflammatory drug (or NSAID) drug, such as ibuprofen, in the hour before starting your workout. This will prevent the symptoms from happening.
Step 4. Wear a lap band that keeps your back or abdomen warm during your workout
Heat can be helpful in reducing pain. You can also use a disposable heating patch to stick to the skin where you need it. Ask your trusted pharmacist for advice to select the most suitable product for you.
Step 5. Avoid foods high in fat, sugar or salt
They promote abdominal bloating and can cause cramps or back pain to worsen. By avoiding them, you will be able to reach your sporting goals more quickly. Specifically, during your period, you shouldn't eat:
- Desserts in general and especially fried ones such as donuts;
- Packaged snacks such as crackers and chips;
- Fried foods;
- Also avoid fizzy drinks.
Step 6. Keep your body hydrated by drinking water before, during and after training
During the cycle, the need for fluids increases. Drinking plenty of water can help reduce headaches or swelling. Drink a glass 15 minutes before you start exercising and keep drinking while exercising.
