Exercise during ‘Those Days’

Women are often afraid of doing any kind of exercise during painful days. In such a situation, it is important to know how safe exercise is during periods?

Life comes to a standstill during ‘those days’. For three-four days, one feels like postponing all work for later. One does not feel like doing any physical activity. Exercise is a far cry, many women feel very weak, while some are not even able to get up from bed due to pain.

This is not the condition of just one or two women, but most women. Exercising during periods seems very difficult. Most women think that exercising during painful days can create problems for them.

But health experts say that light exercises should be done during that time. These include low and medium intensity exercises, such as yoga, pranayam, walking, dance, cycling etc. According to doctors, the exercises that you do on normal days, you can do them comfortably during periods as well.

Community radio station’s RJ Shubhashri Bohra does the same. She walks slowly, drinks more water and also does some pranayam. This gives her relief from cramps. But she avoids heavy exercise or stretching. In such a situation, the question is obvious that what kind of and which exercise should be done during periods?

Light exercise is necessary

Light exercise reduces stomach pain or cramps. The body feels light. Mood swings are reduced, irritability is reduced. Your mind remains fine and you feel fresh. Exercise does not create stress in your mind and you also concentrate on work.

Exercising during your period can have several benefits. Here’s a more detailed explanation:

Reduces Cramps and Pain:

Light exercise, such as walking or gentle stretching, improves blood flow and can help reduce menstrual cramps and pain. It also releases endorphins, which act as natural pain relievers.

Mood Improvement:

Exercise increases the production of endorphins (often called “feel-good hormones”), which can alleviate mood swings, irritability, and depression during your period.

Energizes:

Despite feeling fatigued, light exercise can actually boost your energy levels and make you feel less sluggish.

Stress Reduction:

Engaging in physical activity doesn’t create stress; in fact, it can help reduce stress and anxiety.

Remember that everyone’s experience is different, so listen to your body and choose exercises that feel comfortable for you. Walking is an easy and effective option, especially during your period. 🚶‍♀️💪

Yoga:

By doing yoga, you can feel physically and mentally healthy during periods. It removes problems like anxiety, depression, stress, restlessness, low energy. During that time, breathing exercises, stretching are also beneficial to reduce symptoms like stomach cramps, bloating.

Yoga offers several benefits during menstruation, both physically and mentally. Let’s delve into the details:

Anxiety and Stress Reduction:

Yoga helps calm the mind and reduces anxiety and stress. The combination of gentle movements, deep breathing, and mindfulness can alleviate emotional tension.

Improved Mood:

Practicing yoga releases endorphins, which enhance mood and combat feelings of depression or restlessness during your period.

Energy Boost:

Despite feeling low on energy, yoga can actually invigorate you. Certain poses and stretches increase blood flow and oxygen supply, making you feel more refreshed.

Reduced Cramps and Bloating:

Specific yoga poses, such as the Child’s Pose (Balasana) or the Cat-Cow stretch, can ease stomach cramps and bloating. These gentle movements promote circulation and relaxation in the abdominal area.

Remember to choose yoga practices that suit your comfort level and listen to your body. Regular practice can contribute to overall well-being during menstruation! 🧘‍♀️💕

Light walking:

During periods, light walking should definitely be done, not fast walking. One should walk for at least 30 minutes. Fast running should be avoided.

Let’s delve into the benefits of light walking during menstruation:

Improved Blood Flow:

Gentle walking stimulates blood circulation, which can help reduce cramps and discomfort in the abdominal area.

Mood Enhancement:

Walking releases endorphins, improving your mood and reducing irritability or anxiety during your period.

Low Impact:

Unlike fast running, which can be intense, light walking is low impact and won’t strain your body.

Remember to listen to your body and choose a comfortable pace. Aim for at least 30 minutes of light walking to reap these benefits! 🚶‍♀️💫

Light running:

If you are running at a slow pace, stop in between and keep drinking water. This will keep the body hydrated. If you are having a lot of stomach or back pain, then do not go for running. Walking is also good to relieve pain. Do not go for running immediately after eating. Go for running only after 30 minutes of eating.

Let’s delve into the details of light running during menstruation:

• Hydration: If you’re running at a slow pace, take breaks to drink water. Staying hydrated is essential.
• Pain Management: If you experience significant stomach or back pain, avoid running. Walking is a gentler option that can help relieve pain.
• Timing: Don’t run immediately after eating. Wait at least 30 minutes after a meal before going for a run.

Remember to listen to your body and adjust your activity level accordingly. 🏃‍♀️💧🚶‍♀️

Body stretching:

Many women do body stretching during this period. This makes the body feel light and reduces pain. Stretching of hands and legs provides relief.

Let’s delve into the details of light running during menstruation:

Hydration: If you’re running at a slow pace, take breaks to drink water. Staying hydrated is essential.

Pain Management: If you experience significant stomach or back pain, avoid running. Walking is a gentler option that can help relieve pain.

Timing: Don’t run immediately after eating. Wait at least 30 minutes after a meal before going for a run.

Remember to listen to your body and adjust your activity level accordingly. 🏃‍♀️💧🚶‍♀️

Dancing:

Dancing is also considered a very good exercise during this period. There are many forms of dancing, but Zumba dance is considered right. If you want, do not dance on the first day, but you can do it in the later days.

Let’s explore the benefits of dancing during menstruation:

Physical Activity: Dancing provides a fun and effective way to stay active. It improves blood circulation, reduces cramps, and keeps your body moving.

Mood Enhancement: Dancing releases endorphins, which can lift your mood and reduce stress or irritability.

Zumba: Zumba, a high-energy dance workout, combines dance moves with aerobic exercises. It’s a great choice if you enjoy rhythmic and dynamic movements.

Timing: While dancing is generally safe during your period, consider avoiding intense routines on the first day. As your flow decreases, you can gradually increase your dance intensity.

Remember to listen to your body and choose a dance style that feels comfortable for you! 💃🩰🎶

Avoid new exercises

It is good to exercise during periods. Do the exercises that you have been doing on normal days, such as stretching, yoga, walking, pranayam etc.

But if you are starting any new exercise during the days of pain, then avoid it, because it can increase your pain. Otherwise, you can continue every exercise you do daily during periods.