"Having your days" is an excuse for many of us not to exercise. However, physical activity during menstruation does not harm us at all. In fact, exercising during your period is quite normal for sports enthusiasts and top professionals. Find out here how you can also engage in meaningful exercise during your period.
What is the purpose of exercising during the days?
In practice, you can freely engage in your favorite sport even during your period, unless you have really strong pain. Continuing to exercise can even be a good way to alleviate mild to moderate pain.
Many women believe that menstrual flow increases with exercise. But that's not true: during physical exertion, the menstrual flow speeds up, but the amount of menstrual blood expelled does not change. The discharge is therefore stronger, but shorter in duration. Through movement, we accelerate the blood flow, as the uterine lining is "detached" from the uterus. This means that exercise ... can shorten the duration of menstruation! And bleeding for a few hours or even a day less is always good! No matter how heavy your flow is: the Sisters Republic period underwear is perfect for sports. For optimal comfort, we recommend the Boxershorts.
Sport and menstruation are by no means mutually exclusive, as physical activity helps to reduce the symptoms of PMS and pain in general. If you suffer from swollen breasts, abdominal pain, heaviness, or nervousness, certain sports can help you overcome these discomforts. In fact, the brain starts releasing endorphins after 30 minutes of physical activity, also known as "happiness hormones." These small neurotransmitters act on the brain's opioid receptors and thus serve as analgesics by "blocking" the sensation of pain. The pain is still there, but you no longer feel it! Endorphins are a bit like "healthy morphine" and can even have an anxiolytic or even euphoric effect when released in large amounts. The pain tolerance threshold increases while irritability and mood swings decrease. As with adrenaline, the amount of hormones produced is greater the more intense the effort.
However, to enjoy the benefits of physical activity during menstruation, exercise should not be overdone. Sports that require frequent running (squash, badminton, sprinting, etc.) should generally be avoided. Of course, all sports are allowed during your period, but some of them are probably more suitable as they cause less impact. To maintain your enjoyment of sports during your period, you should engage in a "soft" sport that does not require too many sudden movements.
Sport and Period: the Best Sports
First of all, it is important to engage in a sport that you enjoy. In fact, the sport should be chosen according to your own taste and preferences, without feeling forced. Otherwise, you can quickly be put off! You should choose a sport that suits you best: outdoor enthusiasts can jog in nature or even do trail running, archery, horseback riding, etc. Gym fans can do fitness exercises or gentle gymnastics. Yoga is particularly recommended as it offers specific positions to relieve menstrual pain: Yoga and menstruation go well together! Ultimately, however, everything depends on your preferences and the course of your period. Women with heavy menstrual bleeding may find it difficult to engage in prolonged and intense physical activity, as the heavy menstrual flow can quickly lead to discomfort.
Discover the ideal sports for your period, so that sports and your period harmonize well:
- yoga
It has been proven that a discipline like yoga can help reduce stress and menstrual pain. It can work wonders, especially when practiced under the supervision of a trained sports instructor! Yoga not only helps to relax the muscles but also reduces anxiety, nervousness, or irritability, which are very common during premenstrual syndrome.
- Kardio-Training
Running improves circulation, reducing bloating and feelings of heaviness. And with moderate endurance exercise lasting more than 30 minutes, you have a great chance of releasing endorphins. Remember that you only start producing endorphins after this period!
- Cycling and swimming
These sports have the advantage that you don't feel your body weight, which is rather pleasant during the days! Swimming also helps to relieve cramps and back pain and gently build up the body's muscles. Cycling, on the other hand, is one of the most efficient sports for the cardiovascular system. This sport has a positive effect on your blood circulation and endurance.
- Dance
"A great opportunity to do a little (or a lot!) of sports while having fun. The rhythm, group effect from team sports, the joy of movement, all of this makes you almost forget the pain. In this regard, menstruation might even be the optimal time to dance Zumba or try your hand at Coupé Décalé. Good vibes are guaranteed!"
Premenstrual Syndrome and Athletic Performance
"We had already said that sports and menstruation go well together, especially with mild premenstrual syndrome. Since exercise releases endorphins, it can help alleviate and even eliminate pain and bad moods. However, it is often difficult to maintain your usual sports routine during or just before your period, especially if you usually exercise a lot. In this case, it is advisable to refrain from sports or reduce your training during the first days of your period."
You should also avoid putting pressure on yourself. It is completely normal for your athletic performance not to be at its best during your period or during PMS. Additionally, too much exercise can negatively affect your pain perception. Sports professionals have little choice and sometimes have to postpone their period to after their tournaments.
Even though exercise during the period is often equated with health, intense training can sometimes be dangerous, especially when certain symptoms appear. For example, if your menstrual flow becomes lighter or significantly decreases (less frequent and shorter), this can be a sign of anemia or latent fatigue. When your body fat decreases, estrogen production is also reduced. This can occur, for instance, when a female runner is preparing for a marathon. In the long term, too much exercise can even lead to the absence of menstruation.
"However, in general, regular exercise, just like a healthy diet and sufficient sleep, is part of a healthy lifestyle and has a positive effect on our physical health. Sports and physical activity can help prevent cardiovascular diseases, combat overweight, surpass oneself, and thereby increase self-esteem... not to mention the countless other benefits that contribute to a long and healthy life!"
