Exercising During Menstruation: Benefits, Tips, and Best Practices for Each Stage of the Menstrual Cycle

2024-02-28 20:50:00

For many women, menstruation is synonymous with discomfort, discomfort and, especially in the summer, embarrassment. However, that does not mean the impossibility of carrying out activities that generate well-being, such as an exercise routine. Even though many may believe that they are not compatible, physical activity has multiple benefits for the menstrual cycle.

For this reason, at Bienestar El Comercio, we contacted three specialists to give us their recommendations on how to exercise during the menstrual cycle.

Benefits of exercising during your period

“Menstruation and exercise are not contraindicated. What’s more, they are totally compatible, since physical activity has multiple benefits for the menstrual cycle itself, as long as it is carried out taking into account some recommendations before, during and following the exercise routine. Likewise, it is important for women to know how to identify how far their own body can go,” explained Dr. Ivo Vlasica, gynecologist at SANNA Clínica El Golf.

Benefits of exercising during the menstrual cycle, according to Dr. Vlasica: Facilitates blood flow Releases endorphins Improves the inflammatory process Promotes oxygenation

Tips for exercising during the menstrual cycle

Claudia Misle, technical leader of Smart Fit, indicated that to avoid an increase in menstrual cramps during physical activity, it is essential to avoid high-impact exercises, such as running long distances or carrying intense weights. “This type of exercise causes greater blood flow throughout the body, including the uterus, which will increase the strength of the cramps,” she clarified.

In that sense, Dr. Vlasico advised performing low-impact pelvic aerobic exercises, such as swimming, walking, cycling, yoga, dancing, among others. “During physical activity, the woman must be able to know how much her body can tolerate, since the pain will depend on the intensity of the exercise. In relation to bleeding, it is normal for menstruations to cause greater blood flow during the first days, so she would not have to change that intensity due to exercise. However, the pain can intensify due to overload,” she specified.

During the period, Dr. Vlasica recommends aerobic and low-load exercises.

Vlasico stressed the importance of avoiding impact on the pelvis. In any case, he highlighted that each patient is different, so some bodies may be more conditioned than others. “In general terms, it is advisable to perform low-impact pelvic aerobic exercises and take into account certain recommendations regarding clothing, hygiene and diet, both before, during and following the routine,” he added.

• Before: Prepare comfortable cotton clothing that allows adequate oxygenation of the body and protects you from bleeding events that may occur. Also, it is worth mentioning that, for some, the pad or tampon can be somewhat irritating, so perhaps a menstrual cup may be the best option. For some girls, prior use of an anti-inflammatory can help prevent pelvic pain, but it is not something that should be routine.
• During: As previously indicated, it is vital that the woman knows her limits and is able to identify when her body asks her to stop. On the other hand, hydration is also extremely important during exercise.
• After: Hygiene is essential to avoid irritation, skin inflammation associated with increased temperature and friction with the lyzed clothing used for exercising. In the same way, it should be noted that, at the end of the routine, the day should continue with a balanced diet, based on proteins, fruits, vegetables and antioxidants.

“Pre-exercise preparation is also essential. You can warm up for 5 to 10 minutes to activate joints and muscles, which will help prevent injuries. Then, following you have finished the exercise routine, do a gentle stretch and take a warm shower, as it will help you relieve muscle tension,” Misle emphasized.

Exercises such as walking and yoga improve blood flow.

The best to practice during menstruation

“The menstruation phase begins on the first day of the period. It is when the lining of the uterus is shed through the vagina if pregnancy has not occurred. Most people bleed for three to five days, but a period that lasts only three days to seven days is usually not a cause for concern,” says Cara King, an obstetrician-gynecologist at Cleveland Clinic.

The Smart Fit expert once once more affirmed the importance of prioritizing low-impact exercises to avoid physical discomfort, such as menstrual cramps and cramps. “They can take the opportunity to go for walks, practice dancing, ride a bike (without going too fast) and practice stretching exercises,” she said. As an example, she developed the following routine:

Start with a warm-up of joints and muscles for 5 to 10 minutes.

Continue with a walk for 15 to 20 minutes.

Perform strength training with a light weight load and few repetitions (10 to 12 for each series).

Finish with a muscle stretch with light movements to reduce muscle tension and improve circulation.

Stretching is essential before starting any routine.

“It is important to know that, although during menstruation days is when you least want to exercise, doing so is beneficial because when we exercise we release endorphins, a hormone that can help relieve pain. Exercise also improves blood circulation and this reduces the inflammation that the body usually presents on those days,” he stressed.

Exercises for each stage of the menstrual cycle

To begin with, King emphasized that the menstrual cycle consists of four stages: the menstruation phase, the follicular phase, ovulation and the luteal phase. “The rise and fall of your hormones trigger the steps of your menstrual cycle. “Your hormones cause the organs in your reproductive tract to respond in certain ways,” he noted.

On the one hand, the follicular phase begins on the day of your period and ends with ovulation. That is, it overlaps with the menstruation phase and ends when you ovulate. Ovulation then occurs on approximately day 14 of a 28-day menstrual cycle. Finally, the luteal phase lasts from approximately day 15 to day 28, when the egg leaves the ovary and begins to travel down the fallopian tubes to the uterus.

During the follicular phase, cycling is a great option.

In the words of the Smart Fit specialist, each stage generates different changes in our body, so each phase has different needs and exercises that benefit it. “In the follicular phase there is a greater presence of estrogen in the body. Therefore, it is important to focus on activities that increase energy and motivation, such as moderate cardiovascular exercise. You can practice dancing or cycling, activities that stimulate blood circulation and increase endorphin levels, which can help combat fatigue and improve mood,” she highlighted.

On the other hand, during the ovulation phase Misle advises performing high-intensity activities, such as running or strength training, since the body’s energy is at its maximum. Finally, in the luteal phase the expert considers that it is also important to maintain activity in the body, but light exercise, such as yoga or stretching, should be prioritized.

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