Many women neglect physical exercise during menstruation because of pain, bloating, and general physical discomfort. However, even if it is not too appetizing, many professionals recommend not changing the training routine and, even if it is less intense, exercising. To encourage you to do so, we tell you the benefits of exercising with your period .
Benefits of exercising with your period
Exercising during menstruation is not what you want the most. The training session does not have to be very intense , but numerous benefits have been observed when playing sports during these days of the month.
Reduces menstrual pain
Playing sports or any physical activity during your period helps reduce menstrual pain. This is thanks to the fact that with physical exercise the body generates endorphins . These hormones create a feeling of well-being and reduce pain. In addition, it has been found that women who train regularly develop a greater tolerance to pain, which is why their perception of menstrual pain is lower.
Decreases fluid retention
Playing sports can eliminate the feeling of bloating or heaviness typical of menstruation because it reduces fluid retention. Although any physical activity is beneficial for this, the transverse crunches, squats and stretches have been found to be more effective in solving this common problem.
Transverse crunches help treat fluid retention that occurs around the abdominal cavity. Squats and stretches, meanwhile, facilitate the elimination of liquids in the legs.
Reduce stress
There are women for whom the period produces mood swings and anxiety. This has to do with the hormonal changes that occur during the menstrual cycle. Although it can help all women, it has been proven that for those who suffer from these mood swings, sport helps reduce stress, control anxiety and release tension .
How menstruation affects training
Despite the benefits of exercising with your period, it can affect your training. In fact, it is totally normal to feel more tired, sweating and lack of energy during these days of the month. Although it depends on whether you practice elite and competitive sports or only exercise for leisure, nothing happens if the level or intensity of training is lowered during those days .
Some experts recommend moderate physical exercise during menstruation. By moderate exercise we mean exercise that requires effort and accelerates the heart rate in a perceptible way, such as brisk walking or dancing. Although this will always depend, obviously, on the symptoms.
That is to say, the most advisable thing is to adapt the exercise routine to the conditions in which the body is, but there is no reason why the same workouts cannot be done if the woman is well . There are even women who say that, during those days, a high intensity training helps them much more than a moderate one.
Food is very important
What will be essential is to take care of the diet during those days, especially if the level and intensity of the training is maintained. You will have to consume more carbohydrates and calories during the period , prioritizing some foods such as rice, starchy vegetables, oats and sweet potatoes. And, obviously, it will also be extremely important to hydrate . Drinking infusions and water, even if it seems contradictory, helps to eliminate the excess of retained liquid.
