Sport during menstruation. Do's & Dont's

Sport during menstruation? You may think that the answer to this question can only be a negative one. But this is not the case. It has been shown that if you play sports during menstruation, the associated pains can improve or even disappear. In addition, it improves your mood and gives you more energy.

Of course, If you suffer from certain conditions such as endometriosis, PCOS (polycystic ovary syndrome) etc., you should not feel forced to move in those days.

Respect your body, and he will send you what's best for your body. All that matters is to know your body and take care of yourself during menstruation.

But, If you have a regular menstrual cycle and menstruation considered "normal" (Normally it is not a canon, each person is different, from where each menstruation is different), you can try to include sport in your routine even at that time of the month.

Don't forget! Intense pain is not normal! If during menstruation you have very high pain, which only diminishes with analgesics, you must go to a gynecological control.

In the continuation of the article, we will make you some Recommendations about natural products that help you adjust your menstrual cycle, have a regular flow and combat premenstrual syndrome (PMS).

Energy level during the menstrual cycle period

The menstrual cycle is divided into three phases: follicular, ovulatory and luteal. The duration of each phase can vary from one woman to another and to the same woman, from one cycle to another.

Some women report low energy levels to menstruation, while other women have more energy than usual. The cause may be changing the level of hormones during the menstrual cycle.

Week 1: On the first day of menstruation, the level of estrogen and progesterone is the lowest. But then a gradual increase begins.

Week 2: In the week after menstruation, energy levels could start to increase. Estrogen levels begin to grow rapidly in the preparation for ovulation.

Week 3: Estrogen levels reach the highest peak around the time of ovulation, about two weeks before the next menstruation for most women.

When the estrogen level drops rapidly after ovulation And the level of progesterone begins to increase, you may feel more tired or slow than usual. This does not mean that you do not have to move.

In fact, if you are active, you can improve your mood and have more energy. Try to move in the morning, before the energy level drops as the day passes.

Week 4: In the previous week of the following menstruation, it is possible to feel less energy, because both the level of estrogen and the level of progesterone decrease.

This week, Physical activity can improve premenstrual symptoms (PMS), even if the energy level is low.

Try to keep a fitness journal to follow your menstrual cycle and energy level during each workout. After a few months, you should be able to see when you have more or less energy during the cycle.

Sports during menstruation: types of movement and benefits

If you feel tired in the first days of menstruation, you may not necessarily have the disposition to exercise. However, If you feel physically capable, there is no medical reason to do not exercise during menstruation.

Physical exercises can help relieve dysmenorrhea - also known as menstrual pain. There is some evidence that suggests that constant physical exercises - that is, not only during the menstrual phase, but continuously - could help relieve these pains.

A study From 2016 made by Kongyang University of Korea, published in Journal of Alternatives and complementary medicine, found that following a yoga course for only 60 minutes once a week, for 12 weeks, helped reduce menstrual cramps and stress.

It depends on you and your energy level you plan your physical movement. But, If you choose to move during menstruation, it would be a good idea to reduce the intensity of the training, due to the probability of decreased energy.

Here are some suggestions for exercise you could do during the menstrual phase

Relaxing yoga or Pilates positions

If a complete and rigorous workout does not seem appropriate during menstruation, then relaxing yoga positions can be an excellent way to release tension and stress and soothe your mind and body.

Asanas such as the position of the child Or twisting the inclined spine, there are all hypostases that can help improve the tension behind and pelvis. 

Pilates is also recommended. Includes deep breathing exercises, which help to improve the effects of oxygen deprivation in tissues, one of the main causes of (pre) menstrual cramps. 

Walking or light cardio

Walking is an incredibly beneficial form of exercise. During the menstrual phase, it is probably a good idea to reduce the intensity of cardio tractors. Walking is An excellent training idea recovery that you can easily do to keep you fit.

Cardio exercises are recommended only when their intensity is not increased. A cardio workout helps you regain your well -being, put your "moving muscles" and have more energy. 

Fitness

Fitness workouts include Muscle training, streching and cardio exercises, which aim to maintain the body as healthy and toned as possible.

Exercises related to fitness can help you relax your muscles, put your "blood in motion" and relieve back pain. 

Atness!

Don't overload! Make move within the limits that your body allows, especially during menstruation. If you do too intense exercise, menstruation can become irregular.

The benefits of physical exercises during menstruation

Reduce the symptoms of premenstrual syndrome (PMS)

If you are experiencing fatigue and mood changes on menstruation days and during the cycle, regular exercises like aerobics, fitness or yoga can diminish these symptoms.

Release endorphins that give you a well -being

Physical exercises give you a high level of endorphins, meaning they improve your mood and make you feel better.

Since Endorphins are a natural soothing, when released during exercise, they will make you feel more relaxed and quiet.

They render your confidence in you

During menstruation, self -confidence can be lower. When you play sports, Besides the physical benefits, you also have mental benefits. You will have the attitude of "I can do this", so I can do anything! Thus, confidence in you will grow and you will feel capable and strong.

Improve the mood

The exercises during menstruation improve your mood and blood circulation. Thus, The cells of your body will be more oxygenated and as a result: cramps, headaches or back pain associated with menstruation will be alleviated.

Combat painful menstruation

If you have painful menstruation, also called dysmenorrhea, you know too well how uncomfortable this period of the month can be. The good news is that exercises like easy walking can help you reduce these symptoms.

Motivate yourself to make sports a lifestyle! It is our motto in which we believe in strong. Anyone, regardless of age, sex or weight, can bring sport into his life and enjoy the benefits he brings.

Do you play sports during menstruation? Or are you thinking of starting?

Article written by,
Andreea Corneanu - Content Marketing