Oh joy, it's the time of the month again. If you can muster the energy to lace your sneakers or get your yoga mat out of the closet, if every ounce of your being uses Netflix to overwinter a pint of Ben & Jerry's Brownie Batter Ice, you've already won half the battle. As difficult as it may be to move during your period, experts say that improving your physical and mental health is a step in keeping up with your exercise routine.
"Exercise helps to increase oxygen delivery and reduce the release of prostaglandin, which helps to relieve convulsions," says U of Kotex's partner Jessica Shepherd, MD "Exercise also triggers the release of endorphins, the can alter the sensation of pain and help women with menstrual cramps and cramps. "
However, before you go to the gym, you should know that doing some exercises will probably feel better than others. Knowing which exercises are best during your period can actually help alleviate the symptoms of PMS and period, such as fatigue, headaches, anxiety, cramps, insomnia, and depression, while increasing your body's ability to produce hormones that make you calm and happy. Try these five workouts and moves to make you feel like your best self in your most beautiful days.
Keep your blood flowing with cardio
Whether you're a fan of running, cycling, boxing, or the elliptical, cardiovascular exercises that increase your heart rate can improve blood flow to the uterus and increase energy levels. When you feel tired, says Shepherd. But sometimes that's easier said than done. "Maintaining a high intensity cardiovascular routine throughout the month can be difficult for women, especially on the days before your period when your energy actually swoops," says certified personal trainer Sia Cooper.
The Riskiest Thing If you opt for a highly effective cardio workout like running during your period, it's sometimes like our digestive system … well, you know. If you feel too haggard to cover the distance, replace sweaty running training sessions with attentive walks. "It's also a great time to practice meditation and breathing," says Cooper. "Think about how strong your body is, watch what is happening around you, and try to relax."
. 2 Get Down on These Pilates Tracks
When Certified Group Trainer and Blogilates founder Cassey Ho senses PMS and period symptoms, she hits the mat and turns to simple, effective Pilates stretches. "Anything that opens the hips and reverses the body to support the circulation is very helpful," says Ho. "Like straddle, butterfly, puppy poses, and child poses."
Lucky for Blogilates fans, Hos YouTube channel video "Stretches You Need After a Stressful Day" shows a summary of their ten most popular PMS and period Pilates routes. This includes neck rolls, sitting twists and the always necessary hamstring.
. 3 Maybe it's time to try something new
Did you postpone the intro yoga class? Have you not touched your bathing cap since college? It turns out that your period is the right time to move in a new way.
According to a study, the focus and mindfulness found in activities such as swimming, dancing and yoga can suppress anxiety and release endorphins that help to relieve the period of pain and discomfort. So, try your first ballet lesson during your lady time. If you try to remember all the fancy footwork, you will most likely be distracting your womb.
. 4 Meld into Pain Relief in These Yoga Postures
Without yoga, no regular workout list is complete. While a Vinyasa flow is good for increased blood flow, if you feel cramped and sluggish, Cooper emphasizes the importance of choosing specific restorative movements for more intense poses. However, if you love a good headstand, you can relax throughout the inversions – cause-endometriosis rumor, because it's not a deal.
Cooper recommends a reclined tilt to relieve pressure on the pelvic area and relieve cramps basic pose of the child.
Do you want to make your practice more comfortable? "Try to hug a cushion or put a yoga cushion between your legs so it can support your body weight," says Cooper. "These poses are often things we do in bed, of course, when we wake up from pain in the regular period – it's just a more deliberate way to give yourself time for relief."
. 5 You do not have to stop weight training
"In the first few days of your period, lifting is sometimes not recommended as muscle inflammation can aggravate water retention," says Elliott Upton, Senior Personal Training Specialist at Ultimate Performance. So, if flatulence (which most women feel like they feel on the first day of their period) is the worst nightmare, you may want to skip the barbell bar.
But do not stop long; In this Swedish study, in the first two weeks (containing the worst part) of her menstrual cycles, gains were made by weight training of women. All in all, the physical and mental benefits of weight training are enormous . So there are few reasons why you should pause your routine. The downside is that you pay close attention to your energy levels – if you feel foggy, it's probably not the best time for this overhead squat PR.
Conclusion: Listen to Your Body – In Particular During Your Period
Even if you feel motivated to continue exercising during your period, your body may have a different plan. Self-help means listening to your body and respecting your desires, slowing down and pausing when needed, especially during menstruation.
The National Prejudice Health Initiative. If you like an exercise that you like, try to continue this exercise during your period of realistic expectations Listen to your body as you go, when you feel tired, take a step back. "
Remember that your fitness goals do not have to be achieved in one day. Be friendly to yourself. Exercise to keep your body feeling best during your period, and save yourself the heavy lifting all month long.