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Exercising during your period can seem daunting. Between cramps, fatigue and mood swings, the desire to move is sometimes far from a priority.
Yet physical activity during this time of the month can not only benefit your overall health, but also help alleviate some of the unpleasant symptoms associated with your period.
In this article, we’ll share with you practical tips to turn these often uncomfortable days into a time when you can feel stronger and more in tune with your body.
Whether you’re a yoga enthusiast, a keen runner or simply looking to stay active without pushing yourself too hard, follow our recommendations for exercising effectively and calmly during your period.
Understanding the impact of menstruation on your body and exercise
Menstruation can have a significant effect on physical capacity and well-being. During this period, hormonal fluctuations can cause fatigue, cramps or a feeling of bloating, thus influencing your energy and performance.
It’s essential to listen to your body and recognize these changes in order to adapt your physical activities.
A thorough understanding of these impacts will enable you to adjust your exercise routines to maintain a regular practice while respecting your body’s specific needs during the different phases of your menstrual cycle.
Adapt your training program to your cycle
Adjust your exercise routine is essential to harmonize physical effort with your body’s hormonal fluctuations. At the beginning of the cycle, the follicular phase, when energy levels tend to rise, opt for sessions intense such as HIIT or weight training.
Around the middle of your cycle, when you’re ovulating, you may feel a peak in strength and endurance – it’s the perfect time to break your records.
During the luteal phase, if you feel tired, try gentle activities such as yoga or swimming. Listening to your body and modulating the intensity of your workouts will contribute to a better physical and mental balance.
The best types of exercise to do during your period
During your menstruationIt’s essential to choose physical activities that make you feel comfortable and support your well-being. Low-intensity exercises such as yogathe pilates or walking are particularly suitable.
These practices help reduce cramps and muscle tension, while promoting mental relaxation. You could also consider swimming sessions, which offer a feeling of weightlessness and fluidity, alleviating pelvic pain. Consider the following list:
- Gentle yoga
- Pilates
- Quiet walk
- Light swimming
Always listen to your body when adjusting intensity.
Well-being and hygiene tips for staying comfortable during physical activity
Maintain a good hygiene is crucial when exercising during menstruation. Opt for breathable underwear and change frequently to avoid moisture and odors.
Using the right menstrual products, such as tampons or menstrual cups, can offer better protection than conventional sanitary towels.
Also make sure you stay hydrated by drinking plenty of water, and consider low-impact exercise if you’re experiencing pain. Practice relaxation through yoga or meditation to improve your mental well-being and reduce stress.
Optimize your exercise routine during menstruation
In conclusion, it’s essential to recognize that every body is unique and reacts differently during menstruation.
Listening carefully to your body and respecting its needs is essential to maintaining a healthy and beneficial exercise routine. Adapting the intensity and nature of your exercises to the menstrual period can not only improve comfort but also enhance the effectiveness of your workout.
By incorporating these recommendations into your routine, you may find that menstrual symptoms are better managed, while maintaining dynamism and physical well-being.
Remember that an open dialogue with healthcare professionals can also be a valuable asset in personalizing your physical activities.
Thus, exercising during your period becomes an ally of choice for your overall balance, honoring at every stage the limits and capacities of your body.
