Working out during your period seems simple enough, but for young women who have just started having their periods, or older women beginning an exercise program for the first time, menses can create problems. However, with a little information, you can enjoy your workout no matter what time of the month it is. Not only is it safe to exercise while you're on your period, it can actually be beneficial. Working out while you're menstruating can lessen some of the unpleasant side effects while keeping you on track with your fitness routine. While you may be mildly uncomfortable at the beginning of a workout due to fatigue, bloating and cramps, you'll feel better once you hit the gym, go for a run or head to the pool.
Advantages
Regular exercise isn't just good for your general health, it can help you handle the ups and downs of your monthly cycle, too. Dysmenorrhea -- which means menstrual pain -- affects many women. Some studies estimate as many as 90% of younger women have severe period pain, and it’s the leading cause of school and work absences for this group. Exercising during your period may seem like the last thing on your mind when you're doubled over in bed thanks to cramps and fatigue. But exercise can actually help to relieve pain and give you more energy. That's because exercise stimulates the release of endorphins, chemicals in the brain that act as natural painkillers and help to elevate your mood. Exercise causes the body to release hormones that decrease menstrual pain by decreasing the congestion in the pelvic region during your menstrual period, explains Amy Lauer, a certified physician assistant for the American College of Sports Medicine. She goes on to state that exercise may increase the level of endorphins in your system, resulting in increased relaxation. Regular use of relaxation techniques, including exercise, decreases symptoms of PMS. Heavy exercise during your menstrual period may not sound appealing, but even a light workout can help decrease your PMS and help you feel better. The best form of exercise for relieving menstrual pain, experts agree, is aerobic exercise -- something that gets your heart rate up, such as brisk walking, biking, swimming, or, in these cooler months, ice-skating. “The important thing is that you do it at least three times a week, for 30 minutes at a time,” says Paula Castano, MD, an assistant clinical professor of obstetrics and gynecology at Columbia University College of Physicians and Surgeons in New York. While it's tempting to stay in bed, hitting the gym can reward you with better pain-management skills during your period. For example, walking can help relieve cramps, according to the Medline Plus Medical Encyclopedia, while Women'sHealth.gov recommends exercise as an antidote for premenstrual syndrome.
Drawbacks
The disadvantages of exercising when you have your period are few and mild. If you suffer from severe menstrual symptoms, such as debilitating cramps and fatigue, you might not be able to participate in exercise. Talk to your doctor about your treatment options so you don't derail your workout schedule each time you have your period. A study published in the journal "Clinics in Sports Medicine" in 2005 noted that endurance athletes may see a slight change in their performance, resulting in less endurance overall. You may also experience a slightly higher risk of injury due to reduced motor control during menstruation. Ideal Exercises The type of exercise you perform during your period could mean the difference between a pleasant way to relieve symptoms and a frustrating experience. Instead of training hard during your period, switch up your routine and add in therapeutic types of exercise, such as yoga or water aerobics. Both can help to relieve some of the pressure you feel in your back as a result of cramps. Plan around your fatigue and the slight change in endurance by selecting exercise methods that allow you to stay fit comfortably and ready you to resume your routine once your period is over.
Protection
Women who want to work out during their monthly cycles have options. If your flow is light, you might consider a thin pantyliner. Otherwise, it might be a good idea to go with tampons. TeensHealth.org states women who work out or do sports often choose tampons because pads can be bulky and uncomfortable. The website also states that you'll have to use tampons if your workout includes swimming. When working out during your period, you may be worried about protection failure, which can cause embarrassing stains on your clothes. You may think that tampons are the only protection you can use during exercise. While some athletes find tampons to be a more comfortable form of protection, it's fine to wear pads during exercise, too. When participating in water sports, however, always choose a tampon. Tampons might also be a better choice for yoga, where twisting of the body is required. One way to avoid protection failure is to make sure your tampon is inserted properly or your pad is firmly affixed to your undergarments; TeensHealth.org reports that tampons inserted properly usually don't leak, though if you have heavier periods, you may want to use a thicker tampon rather than a "regular" tampon.But if you're running or walking, doing aerobics or dancing, using a pad is fine as long as you feel secure. Having the right protection on hand can help exercise become more comfortable during your period. if you're really concerned, you can bring an extra jacket or sweater you can tie around your waist to hide any mishaps.
References:
LiveStrong.com - Can you work out on you period:
http://www.livestrong.com/article/465516-can-you-work-out-on-your-period/
LiveStrong.com - Menstrual Periods & Working Out:
http://www.livestrong.com/article/368383-menstrual-periods-working-out/
LiveStrong.com - Menstrual Period & Exercise:
http://www.livestrong.com/article/373049-menstrual-period-exercise/
WebMD.com - Exercise: SOS for Menstrual Cramps:
http://women.webmd.com/features/exercise-eases-menstrual-cramps
Advantages
Regular exercise isn't just good for your general health, it can help you handle the ups and downs of your monthly cycle, too. Dysmenorrhea -- which means menstrual pain -- affects many women. Some studies estimate as many as 90% of younger women have severe period pain, and it’s the leading cause of school and work absences for this group. Exercising during your period may seem like the last thing on your mind when you're doubled over in bed thanks to cramps and fatigue. But exercise can actually help to relieve pain and give you more energy. That's because exercise stimulates the release of endorphins, chemicals in the brain that act as natural painkillers and help to elevate your mood. Exercise causes the body to release hormones that decrease menstrual pain by decreasing the congestion in the pelvic region during your menstrual period, explains Amy Lauer, a certified physician assistant for the American College of Sports Medicine. She goes on to state that exercise may increase the level of endorphins in your system, resulting in increased relaxation. Regular use of relaxation techniques, including exercise, decreases symptoms of PMS. Heavy exercise during your menstrual period may not sound appealing, but even a light workout can help decrease your PMS and help you feel better. The best form of exercise for relieving menstrual pain, experts agree, is aerobic exercise -- something that gets your heart rate up, such as brisk walking, biking, swimming, or, in these cooler months, ice-skating. “The important thing is that you do it at least three times a week, for 30 minutes at a time,” says Paula Castano, MD, an assistant clinical professor of obstetrics and gynecology at Columbia University College of Physicians and Surgeons in New York. While it's tempting to stay in bed, hitting the gym can reward you with better pain-management skills during your period. For example, walking can help relieve cramps, according to the Medline Plus Medical Encyclopedia, while Women'sHealth.gov recommends exercise as an antidote for premenstrual syndrome.
Drawbacks
The disadvantages of exercising when you have your period are few and mild. If you suffer from severe menstrual symptoms, such as debilitating cramps and fatigue, you might not be able to participate in exercise. Talk to your doctor about your treatment options so you don't derail your workout schedule each time you have your period. A study published in the journal "Clinics in Sports Medicine" in 2005 noted that endurance athletes may see a slight change in their performance, resulting in less endurance overall. You may also experience a slightly higher risk of injury due to reduced motor control during menstruation. Ideal Exercises The type of exercise you perform during your period could mean the difference between a pleasant way to relieve symptoms and a frustrating experience. Instead of training hard during your period, switch up your routine and add in therapeutic types of exercise, such as yoga or water aerobics. Both can help to relieve some of the pressure you feel in your back as a result of cramps. Plan around your fatigue and the slight change in endurance by selecting exercise methods that allow you to stay fit comfortably and ready you to resume your routine once your period is over.
Protection
Women who want to work out during their monthly cycles have options. If your flow is light, you might consider a thin pantyliner. Otherwise, it might be a good idea to go with tampons. TeensHealth.org states women who work out or do sports often choose tampons because pads can be bulky and uncomfortable. The website also states that you'll have to use tampons if your workout includes swimming. When working out during your period, you may be worried about protection failure, which can cause embarrassing stains on your clothes. You may think that tampons are the only protection you can use during exercise. While some athletes find tampons to be a more comfortable form of protection, it's fine to wear pads during exercise, too. When participating in water sports, however, always choose a tampon. Tampons might also be a better choice for yoga, where twisting of the body is required. One way to avoid protection failure is to make sure your tampon is inserted properly or your pad is firmly affixed to your undergarments; TeensHealth.org reports that tampons inserted properly usually don't leak, though if you have heavier periods, you may want to use a thicker tampon rather than a "regular" tampon.But if you're running or walking, doing aerobics or dancing, using a pad is fine as long as you feel secure. Having the right protection on hand can help exercise become more comfortable during your period. if you're really concerned, you can bring an extra jacket or sweater you can tie around your waist to hide any mishaps.
References:
LiveStrong.com - Can you work out on you period:
http://www.livestrong.com/article/465516-can-you-work-out-on-your-period/
LiveStrong.com - Menstrual Periods & Working Out:
http://www.livestrong.com/article/368383-menstrual-periods-working-out/
LiveStrong.com - Menstrual Period & Exercise:
http://www.livestrong.com/article/373049-menstrual-period-exercise/
WebMD.com - Exercise: SOS for Menstrual Cramps:
http://women.webmd.com/features/exercise-eases-menstrual-cramps
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