Practice in your period: facts, techniques and practice

Every month, many women ask the same question: “Should I exercise during my period?” Short answer? Yes, you can – usually should. Although social taboos and discomforts can make menstruation feel like a full break, there is evidence that physical exercise during your period can reduce pain, improve mood, and even depend on performance during the cycle phase.

In this article, we explore Physiological, psychological and performance-related aspects of exercise during menstruation– What to do during this time, what to avoid and how to listen to the body.

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Learn about your menstrual cycle and exercise

To understand how exercise affects your period (and is affected), it is helpful to briefly review the phases of your menstrual cycle:

1. Menstrual stage (days 1-5)

This is when bleeding occurs, marking the beginning of the cycle. Hormones – especially Estrogen and progesterone– Lowest. Fatigue, cramps, bloating and mood swings are common.

2. Follicle phase (days 6-14)

Estrogen levels begin to rise and energy levels usually increase. During this time, many women feel more motivated and powerful, especially as ovulation approaches.

3. Ovulation (about day 14)

The spikes of estrogen and luteinizing hormone occur. Women may feel the most intense here, making them perfect for intense exercise.

4. Luteal phase (days 15-28)

Progesterone increases and estrogen decreases. Energy may drop and PMS symptoms may occur (bloating, craving, irritability). At this stage, some women experience more fatigue or sluggishness.

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Is it safe to exercise during your period?

Yes. Generally, exercise is safe during menstruation, and studies have shown that it can even help alleviate common menstrual symptoms, such as:

• Cramps (dysmenorrhea)
• Emotional fluctuations
• Belly bloating
• Low energy

according to American College of Obstetricians (ACOG),,,,, Aerobic exercise able Improve blood circulation and release endorphinsacting as a natural painkiller and mood enhancer.

Howeversafety depends on the individual symptoms. If you experience severe cramps, heavy bleeding or fatigue, you can modify them completely or skip the meeting. The key is Listen to your body.

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Benefits of exercise period

1. Relieve pain

Exercise releases helpful endorphins Reduce cramps and improve your pain threshold. Exercise also increases blood, which can reduce uterine contractions.

2. Enhance mood

Mood disorders during menstruation are common due to fluctuations in hormones. Regular exercise support release 5-hydroxytryptamine and Dopamineimprove emotional happiness.

3. Improve energy levels

Although fatigue is common during menstruation, light-to-moderate activity can boost your overall energy without going beyond your body.

4. Regulated bowel movements

Exercise stimulates digestive function, which may help relieve Constipation and abdominal distension Related to hormone changes.

5. Enhanced recovery

Low-intensity activities such as yoga and walking can promote Muscle recovery and flexibilityespecially on days when high performance is not feasible.

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The best type of exercise during the period

1. walk

A brisk 20-30 minute walk can reduce crampimprove circulation and improve mood.

2. Yoga and stretching

Gentle poses, such as child positions, cats and cows, and supine twists, can relieve lower back tension, support digestion and calm the nervous system.

3. Low-impact strength training

If you prefer, light training (using weight or light resistance) can maintain strength without over-stressing the body.

4. swim

Not only do you swim gently on the joints, but the water pressure can temporarily reduce bloating and inflammation.

5. Cycle (medium intensity)

Fixed or light-chamber outdoor cycling promotes cycles without excessive joint strain.

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Avoid practice (if you feel uncomfortable)

While there is no one rule that fits all rules, you may need avoid or Scaling backwards:

• High-intensity interval training (HIIT)
• Heavy weightlifting
• Long distance operation
• Reverse Yoga Poses (such as shoulder frames or handstands – some traditional advice to avoid using them during menstruation)

These may increase intraabdominal stress or increase fatigue, cramps or dizziness, especially on days 1-2.

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Menstrual cycle-based training: growth trends

Synchronous exercise of bicycles– Practice of customizing your training program to menstrual cycles – is becoming increasingly popular. Research shows that women may benefit from it Increase training volume and intensity during follicle period (When estrogen is higher) and focus on Rest, recover and work at lower intensity during corpus luteal and menstrual stages.

Personal trainers and coaches are increasingly offering Cycle-aware programming Respect hormone fluctuations and female physiology.

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When to rest instead of exercise

Listen to your body. If you experience:

• Severe cramps or nausea
• Dizziness or dizziness
• Weight flow
• Mild exercise cannot improve fatigue

Skipping exercise is not a failure, but part of sustainable fitness. You can always adjust your training plan to include additional recovery days.

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How to stay comfortable during exercise

• Breathable, dark sportswear
• Choose a high-absorbent tampon, menstrual cup or anti-cycle underwear
• Keep hydrated
• Bring extra supplies to the gym (mats, wipes, etc.)
• Warm up thoroughly to reduce stiffness and cramps

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Final Thought: Respect your body, period

Exercising during your period is not only safe, but can be extremely beneficial. From pain relief to mental clarity, proper exercise can make your cycle more manageable and authorized. The key is Move intuitivelychoose something that feels good for your body on any day.

Fitness is not about pain, but about Build a relationship with your body to respect its ever-changing needsloop after loop.

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Keywords

• Exercise during your period
• Menstrual cycle and exercise
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• Advantages of exercise in the period
• Best exercises during menstruation
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• Exercise spasms
• Menstrual cycle fitness

refer to

1. American Academy of Obstetrics and Gynecology (ACOG). (2020). Menstrual periods in girls and teenagers: Use menstrual cycles as vital signs. https://www.acog.org/
2. Bruinvels, G., Burden, R., McGregor, A., Ackerman, K. , & Pedlar, C. (2017). Exercise, exercise and menstrual cycles: Where is the study? British Journal of Sports Medicine51 (6), 487–488. https://doi.org/10.1136/bjsports-2016-096279
3. De Jonge, XA (2003). The effect of menstrual cycle on exercise performance. Sports Medicine33 (11), 833–851. https://doi.org/10.2165/00007256-200333110-00004
4. Sims, ST, & Heather, LE (2016). Roar: How to match your food and fitness with unique female physiology for optimal performance, good health and a strong body. Book of Rodale.
5. Sung, E. and Han, A. (2020). Menstrual cycle and exercise performance. Sports Medicine – Open6 (1), 24.