It’s no one’s favorite time of the month. When your period comes around, odds are that your first five priorities don’t include exercising. You’re probably navigating some overwhelming and inexplicable mood swings, pain in your back, midsection, or head, unhealthy food cravings, and bloating. And you still have to work, take care of your family, and generally handle all your regular responsibilities. It’s enough to make any woman want to lie down and watch a streaming TV marathon.
But, even though moving around might be the last thing you want to do, exercise is actually helpful for many women when it comes to alleviating the unpleasant symptoms that come with visits from our monthly “friend.”
Exercise releases endorphins, or “feel-good chemicals,” in the brain, which help combat bad moods and negative feelings and alleviate some pain. Plus, exercise and drinking plenty of water work to fight bloating. Finally, after a workout, you might feel less guilty about downing a pint of chocolate fudge ice cream.
You don’t have to go all-out at the gym to access these benefits. There are many other ways to exercise that feel right for your body during your period.
Do What You Know
The week of your period is not a great time to try a new exercise. Stick with something predictable that you’ve done before. This will ensure you know how your body will feel during the exercise and how it will react after.
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Walking
It sounds simple, and it is. Take a walk, either on a treadmill or outside, for the added benefit of fresh air and sunshine. You can go as fast or slow as you want and spend as much time as you feel you should. Even a short, slow walk will get your endorphins flowing and help relax some of your muscles that might tense up. Plus, you can do this completely alone without going into a crowded gym, and wearing whatever you want.
Yoga or Pilates
Stretching works wonders for alleviating cramps. However, it might be uncomfortable to get into some of the more complicated positions. Take a beginner yoga or pilates class to incorporate gentle stretches and movement while still taking it easy on a stressed midsection. As a bonus, you can do these activities in flowy clothing, which is excellent when squeezing into leggings is the last thing you want to do.
Tai Chi
This exercise might not fall in the category of “things you’re familiar with,” but if you have tried tai chi before, give it a try during your period. This flowing series of stretches and slow exercises get your body moving. Known as meditation in motion, it can help reduce stress, too. Being on your period is usually stressful for two reasons: First, your hormones are doing somersaults. And second, you’re stressing about having to soldier on through your day when you’re feeling poorly. A little tai chi could help with that.
Swimming
If you’re comfortable putting on a bathing suit, you can try swimming as a way to get your body moving during that time of the month. It’s no-impact, which some women prefer during their periods. Plus, spending time in the water can be soothing. Like walking, it’s something you can do at your own pace. Take as many breaks as you want to make sure you’re doing what’s right for your body and listening to your internal cues.
In the end, every woman’s cycle and symptoms are different. So, the most important thing you can do is listen to your body and do what feels right. Find an exercise that addresses your specific challenges and give it a try—even if you don’t want to. You might be surprised at how much better you feel!