Gentle exercise for period cramps and PMS

Most women consider exercising to get relief from period cramps, and you’re thinking about doing the same. You might be wondering if it is safe and whether you should try it. Yes, exercising during period is completely safe and you should try it. It can help relieve your period cramps. In this article, we will explore some gentle exercises for period cramps and their benefits.

Before we delve into the main section, let’s discuss period cramp basics.

Period cramps are throbbing or cramping pains in the lower abdomen and lower back that affect women before and during a menstrual cycle. It’s also known as Dysmenorrhea. This is usually caused by the excess of prostaglandins — which are chemicals produced by the uterus. 

Signs of period cramps:

• pains in your belly, lower back, or thighs
• sharp pains or dull aches in your lower abdomen.
• Severe diarrhea
• feeling tired all the time
• headaches
• feeling bloated
• mood swings

Does every woman get period cramps? Not every woman gets period cramps, but most do. Research says that 50% – 90% of young women usually get cramps during their period. And the percentage goes down as the age of women rises. Do older women get less period cramps than young girls? Yes, older women get less period cramps compared to young girls.  

Note: Are you not experiencing period cramps? Don’t worry — it’s actually a sign of healthy periods.

Can you exercise for cramps during your periods? The answer is yes. Studies show that exercising is an optimal treatment for period cramps and premenstrual syndrome. Where gentle exercises are more effective than intense workouts.

Exercise releases endorphins in your brain that act as natural pain relievers. It can help relieve your period cramps.

Do all types of exercise help with period cramps? No, only low-intensity workouts are recommended. Harsh workouts can help burn more fat, but can not help with period cramps. Try avoiding them as they can increase pain and worsen your period cramping.

Which exercises are good for period cramps? Gentle exercises like stretching, yoga poses, and light aerobics are best for period cramps. 

It’s time to delve into gentle exercises for period cramps:

1. Walking

Walking regularly during menstrual cycles is a good practice. It is one of the low-intensity activities and has almost no risk. In fact, it may help prevent or relieve period cramps. A study shows that walking regularly effectively helps end periods faster.

It’s recommended to walking around an hour daily to get better results. Even two 15-minute walks can be beneficial for period cramps. Consider taking shorter, more frequent walks instead of longer ones to avoid overexertion. Don’t forget to stay hydrated! Bring a water bottle and drink water during breaks, especially if you’re experiencing period bloating.

2. Swimming 

Swimming on period is absolutely okay and has almost no risk. In fact, it’s a great idea to get relief from cramps and fatigue during this menstruation. Swimming is an aerobic exercise and it helps your body to release more endorphins (natural painkillers) that may elevate your mood. Try to wear a tampon or use a menstrual cup if you want to swim on your period.

Many women worry that period blood can leak out while swimming. Good news is that this is a misconception, period blood doesn’t come out while swimming. The extra pressure of water helps your vagina to temporarily stops menstrual flow.

There is another misconception that water can enter the vagina while swimming during your period. It’s a myth. Water doesn’t get inside vagina while swimming, and it doesn’t affect your menstrual flow.

3. Dancing 

Yes, dancing can help reduce period cramping and it is proven. Dancing can also increase the release of endorphins that can make you feel good during your period. It can also help you clear your mind of negative emotions and enhance your mood. 

Don’t be harsh while dancing, it can have negative effects on your period and increase cramping. Try dancing wearing a sanitary pad, it will absorb if blood is leaked.

4. Cycling 

Cycling eases period cramps. Cycling falls under the same category as walking and swimming and one of aerobic exercises. It can instantly increase your heart rate and boost blood circulation. Which may help decrease period pain and cramps. If you want to cycle during your period, it is recommended to cycle for at least 30 minutes three times during your period week.

5. Yoga 

Yoga is best for reducing pain caused by menstrual cramping. They are especially helpful with “broader body response” to pains related to menstrual cramps. Yoga can be both aerobic and anaerobic, aerobic yoga is recommended for period pain. 

Among all aerobic yoga poses, Cobra, cow, cat, and fish are highly effective poses for period cramps. And they are tried and tested. These yoga poses focus on the pelvic floor and leg muscles, which help lessen cramps. Taking 30 to 60 seconds for each of these yoga poses is recommended.

Cobra

Lie face down on your mat with your legs straight and extended and your hands placed under your shoulders. Push using your hands to lift your chest off the ground, keeping your elbows slightly bent and your shoulders relaxed while engaging your back muscles and looking slightly upward. 

Hold this pose for 30 to 60 seconds and breath deeply. This pose focuses on the inner thighs and lower back muscles, which relieve period pain instantly.

Cat & Cow 

Start on your hands and knees in a tabletop position. Make sure your wrists are aligned under your shoulders and your knees under your hips. Inhale to arch your back and look up (Cow Pose), then exhale to round your spine, tucking your chin to your chest (Cat Pose). 

Repeat these two postures and take deep breaths 2 or 3 times holding each position. These postures release tension on the lower and upper back which may reduce period cramps.

Fish

Lie down on your back with your legs extended and arms at your sides. Then, gently lift your chest while arching your back and place the crown of your head on the mat. Hold this posture and deep breath as long as you can. This yoga pose stimulates your abdomen and relieves period cramps.

Pigeon 

Position yourself in a downward-facing dog position. Bring your right knee forward placing it behind your right wrist, and extend your left leg straight back. Keep your hips square and gently lower your torso over your right leg. Then, allow your forehead to rest on the mat. 

6. Stretching 

Light workout on menstruation is a great way to relieve cramps, where stretching workouts can be the best. Stretching during period can help to decrease pain, bloating, cramping, and feeling heavy. Here are a few tried and tested stretching exercises you should try:

Child’s pose

kneel with your hands on the floor. Then spread your knees about hip-width apart. Sit back on your heels, slowly lower your torso forward, resting your forehead on the mat. Then, extend your arms in front of you. Deep breathe and allow your chest to gently sink towards the floor while feeling stretch in your back and hips. 

Try holding the pose for as long as you feel comfortable. The pose will open up your lower back and hips which helps lower period cramps.

Butterfly stretch

Sit on the mat with your legs extended in front of you. Bend your knees and bring the soles of your feet together. Then allow your knees to fall out to the sides. Hold your feet with your hands and gently push your knees down toward the floor. Keep your back straight and lean forward slightly from your hips. 

Hold this posture for 1 to 2 minutes and repeat it 2 to 4 times. It will focus on your lower back and inner thighs which helps relieve menstrual cramps.

Forward fold

Stand with feet hip-width apart. Inhale and raise your arms, then exhale and hinge at your hips to bend forward, letting your head hang heavy. Keep your knees slightly bent if needed, and rest your hands on the floor, your shins, or opposite elbows.

Hold the pose for 60 seconds and repeat it 5 – 10 times. This will ease tension in the lower back and calm the nervous system, which may relieve period cramps.

Seated twist

Sit with your legs extended. Bend your right knee and place your right foot outside your left thigh. Place your left elbow on your right knee, inhale lengthen your spine, and exhale with a twist gently to the right. 

Hold for 15-30 seconds, then switch sides. This posture generates movement in your midsection which may relieve pain of period cramping.

Seated forward bend

Sit with your legs straight and feet flexed. Inhale, lengthen your spine, then exhale as you hinge at your hips to reach toward your feet, keeping your back straight. Hold the pose for one minute and deeply breathe, then slowly rise back up. It will stimulate your inner thighs which can relieve period pain.

The Bow

lie on your stomach, bend your knees behind, and grab your ankles. Inhale, lift your chest and thighs off the ground and arch your back while pulling your feet toward you. Hold for 15-20 seconds, then release gently. This pose will strengthen your back muscles, and stretch your abdomen, which may lessen period cramps.

7. Deep breathing

Deep breathing while on period, the muscles of your abdomen and pelvis begin to relax, which helps lower the abdominal pain and cramping. Study shows that breathing exercises for up to 10 to 15 minutes daily during menstruation are enough to reduce period cramps.

To perform breathing exercises, Sit comfortably with a straight back. Inhale deeply through your nose, then exhale slowly while chanting “Om” in a prolonged manner. Focus on the sound and vibration.

Exhale for 3 seconds, inhale and hold your breath, then exhale for 3 seconds again. Repeat this for 10 to 15 minutes until your lungs feel empty.

Benefits of gentle exercise for period cramps

Alleviate cramps: Women get cramps mostly in the stomach, lower back, pelvis, and legs during period. Exercise can alleviate those cramps. During exercise, blood circulation increases which makes period cramps less painful.

Reduce fatigue: Fatigue is one of the common symptoms of menstrual period. Getting fatigued during period is normal and usually, it is caused by low estrogen levels in body. Exercise boosts your energy, which helps increase hormone levels again and reduce fatigue. It’s a great way to combat period fatigue and feel better on period.

Alleviate nausea: During menstruation, severe stomach pain can make you sick, which is called nausea. Nausea is feeling an urge to vomit and is often called “being sick to your stomach”. Recommended to practice deep breathing exercises which help relax your body and alleviate nausea.

Decrease PMS symptoms: Exercise increases endorphin levels (happy hormone) which may reduce period pains and PMS symptoms. Aerobic exercises are recommended for this as they are mostly effective for lessening PMS symptoms.

Experiencing lighter period: If you notice that your period becomes a bit lighter after you start exercising. don’t be concerned. This is a good sign and is caused by hormonal changes resulting from exercise. Exercising helps burn more calories and promotes weight loss, which is also a sign of a lighter period.

Regulate irregular periods naturally: Regular exercise can reduce hormonal imbalance and stressors, and maintain a healthy body weight. This can promote regular menstruation and help regulate menstrual flow. Which reduces period pain and ensures less cramping.

Increase endorphins level: Exercise helps release endorphins, it can enhance your mood and make you feel better during period. Endorphins are a natural painkiller and when they are released, they help relieve painful periods.

Enhanced mood: When you perform physical exercise, your body releases endorphins, a happy hormone that act as natural mood filters. Research shows that 30 to 60 minutes of regular exercise during menstruation promotes feelings of happiness and relaxation.

How to do exercise during periods

• Exercise in the morning when your energy levels are high.
• Prefer a soft and flat mat when you do yoga or stretching.
• Warm up before exercising like arm circles, squats, high knees, or leg swings.
• Try gentler workouts like yoga or stretching.
• Or try a light aerobic exercise like running, swimming, or cycling
• Avoid high-intensity exercise, these might worsen your cramps.
• Stay hydrated—drink water every 15 minutes while exercising.

How can you exercise more comfortably during period?

• Use period protection: Exercise can increase blood flow, so it’s important to wear protection like a sanitary pad, tampon, menstrual cup, or period underwear when exercising.
• Include yoga, stretching, and light aerobic exercise: These gentle exercises can reduce muscle tension and boost blood circulation which may help you feel better during period.
• Take over-the-counter pain relievers: Sometimes severe period pain can deter you from exercising. Take some OTC pain relievers that can reduce cramping while working out.
• Stay always hydrated: Drink plenty of water during breaks from exercising, this can make your workout more enjoyable. Drinking water also can alleviate severe pain, bloating, and cramping caused by menstruation.
• Take a warm bath after exercise: Take a relaxing and warm bath after every time you exercise. This is what your body needs to recharge again.

What are some exercises to avoid?

High-intensity interval training (HIIT), high-impact cardio, and weightlifting exercises that women should avoid during period. These exercises can affect your period and worsen cramping, which may cause underlying health conditions.

According to OWH, there is no restriction on exercise for women during their period. But women should take a measure of exercise so that they can work out safely on their period. That’s why, it is recommended to avoid high-intensity exercise. The best will be to listen to your body and choose the safest exercises for your period cramping.

Dangers of overexercising

• Affects on menstruation
• Further period pain
• Increased blood flow
• Period may last longer
• May cause of underlying health condition
• Being depressed
• Mood swings
• Hormonal imbalances
• Fatigue and decreases performance
• Having trouble sleeping

Period pain exercises in bed

Exercising in bed can be more comfortable than exercising on a flat mat during your period. Bed surface is softer, which may help you feel more comfortable while working out. When exercising on a hard surface like mat, you might experience discomfort that can cause worse cramps. So, using bed surface for exercise during your period can be beneficial.

Cat-cow, seated forward bend, pelvic tilts, and deep breathing exercises you can try in your bed during your period. They are tried and tested and may help reduce pain and cramping. If you feel any pain, listen to your body and modify or skip exercises.

Period hygiene when exercising

Whatever you do in exercise while on your period, safety comes first. Choose the right period product (pad, tampon, or underwear) for you. If you are having heavy flow, consider combining some of these products, this will restrict blood leaking. Choose whatever combination you think is best for you.

Keeping a menstrual product always with you is a good practice. In case you get your period earlier than usual, it will from getting stained.

After exercising, always try to take a shower. This will clean your body and mind which will recharge you again.

Conclusion

If you don’t get period cramps, don’t be concerned. It indicates that you are having a healthy period. But if you get cramps on your period and it’s severe as your age, it may indicate underlying health conditions. You should contact your doctor as soon as possible.

FAQs

Why can’t you run on my period?

Running on your period can make your period worsen. It may cause severe pain, inflammation, and heavy flow. Sometimes this can lead to underlying health issues. But, you can still run on your period, listen to your body and run as long as you feel comfortable.

Can you walk 10,000 steps during periods?

Yes, you can walk 10,000 steps during your period. Activities like walking, jogging, running, or even participating in marathons are all possible while you’re on your period. These activities will not negatively affect your period rather they can help alleviate discomfort.

Can exercise make your period heavier?

Exercise may not cause your period heavier if you are participating in gentle exercise. But, high-intensity exercise can cause hormonal changes, which can make a woman feel like their flow is increasing.

How hard should you exercise?

Participating in lower-intensity exercise like yoga, stretching, walking and jogging will be much safer for your period.

How to sit to reduce period pain?

While you are on period, place your feet firmly on the ground and sit with your hips and knees aligned at 90 degrees.