Dealing with menstrual cramps is the worst, but did you know that exercise can be helpful when it comes to managing period pain? Don’t worry - we’re not here to tell you that marathon running is the secret to all of your period cramp trouble. We get that the last thing you might want to do when you're on your period is exercise - especially if you experience any pain. However, some gentle, basic movements could help alleviate menstrual cramps.
The Benefits of Exercise for Menstrual Cramps
Exercise has been shown to be an effective way to reduce the severity and duration of menstrual cramps. When you engage in physical activity, your body releases endorphins – feel-good hormones that can help alleviate pain and improve mood. Additionally, exercise helps increase blood flow to the pelvic area, which can help relax the muscles and reduce cramping. By incorporating regular exercise into your routine, you can help manage period pain and feel better overall during your menstrual cycle.
Best Workouts for Your Period
Yoga
Yoga is a gentle yet effective way to relieve menstrual cramps and promote relaxation. Poses like Child's Pose, Cat-Cow, and Seated Forward Bend can help stretch and soothe tight muscles in the abdomen and lower back. Plus, practicing yoga can help reduce stress and anxiety, which are common triggers for menstrual cramps. Try incorporating a few yoga sessions into your weekly routine, especially during your period, to help ease discomfort and promote well-being.
Walking
One of the most underrated yet most effective ways to exercise is, you guessed it - walking. Walking is a low-impact exercise that can be easily incorporated into your daily routine – and it's great for relieving menstrual cramps! Taking a walk outdoors can help increase blood flow and circulation, which can help alleviate cramping and reduce pain. Plus, spending time in nature can help reduce stress and improve mood, making walking a win-win for period pain relief.
Swimming
Swimming is another excellent option for relieving menstrual cramps, as the buoyancy of the water helps support your body and reduce pressure on your joints. Once you get over the fear of leaking, being in the water can sometimes make you forget that you’re on your period. The gentle resistance of the water also provides a soothing massage for sore muscles, helping to alleviate cramping and discomfort. Whether you're swimming laps or taking a dip in the ocean, spending time in the water can help ease period pain and leave you feeling refreshed and rejuvenated.
Pilates
Pilates is a low-impact exercise that focuses on strengthening the core muscles and improving flexibility and posture. Many Pilates exercises are performed in a reclined or seated position, making them ideal for menstruators who may experience discomfort when lying flat on their back. Pilates can help improve pelvic stability and alignment, reducing the severity of menstrual cramps and promoting overall pelvic health.
Cycling
While it may seem counterintuitive to hop on a bike when you're experiencing period pain, cycling can actually be a great way to relieve menstrual cramps - especially because it’s low impact. Gentle cycling on a stationary bike or going for a ride outdoors can help increase blood flow to the pelvic area, reducing cramping and discomfort. Just be sure to listen to your body and take breaks as needed, especially if you experience any discomfort while cycling.
Dealing With Your Period During a Workout
Experiencing anxiety about potential leaks during workouts while on your period is completely normal. The fear of embarrassing accidents can often hold us back from enjoying physical activity to the fullest. Ever sat out from swimming because you’re worried about a tampon string showing? Or hesitated to take a yoga class because your Downward Dog might trigger a bloody mess? We’ve been there. With the right protection, you can focus on staying active during your menstrual cycle and doing the workouts that bring you joy - regardless of your period.
Period underwear can provide added peace of mind during your workouts, helping to alleviate anxiety about leaks and accidents. With built-in absorbent layers, period underwear offers discreet protection against leaks, whether you're hitting the gym or practicing yoga. Plus, the breathable, moisture-wicking fabric helps keep you comfortable while you build up a sweat.
Unlike pads or tampons, which can shift or become uncomfortable during intense physical activity, menstrual cups provide long-lasting and reliable protection. Their flexible design allows for freedom of movement, making them perfect for swimming, hiking or cycling. Plus they can be worn for up to 12 hours which makes them great for longer workouts.
It’s important to note that some days all we can do is lay around and rest - and that’s ok too. Other days exercise can be used as a powerful tool for managing menstrual cramps and promoting overall well-being during your period. Whether you're practicing yoga, going for a walk, or taking a dip in the ocean, some form of activity can often help alleviate discomfort and leave you with heightened endorphins that can have you feeling like a whole new person.
