Periods are an incredibly personal thing. Their effects can vary massively from one woman to the next and so, for some, the idea of exercising while on their period would be the last thing on their mind. Personally, however, as someone who regularly works out and enjoys exercise, I have had to go on a journey to understand what works best for my body in terms of exercise when I’m menstruating. And this journey has been the furthest thing from linear.
Firstly, there is the question of whether you even should be exercising when on your period. Of course, it is undeniable that periods do affect your body, and this can translate into affecting exercise, with a study by the BBC finding that 60% of elite female athlete performance and training is affected by their period. However, simply because of the fact that performance will be affected by menstruation does not mean that women shouldn’t be exercising on their periods. Results from a study from St. Mary’s University discovered that 78% of the women surveyed found that exercise reduced the symptoms relating to their menstrual cycle. This is because, beyond the_ normal benefits of exercising, which improves your fitness, exercising while on your period can improve blood flow to the pelvic area to help ease period pains, while endorphins can help improve PMS symptoms such as low mood, fatigue and even general pain.
So, while there can clearly be some scientific benefits to exercising on your period, it is still important to remember that periods will affect people differently and how you implement exercise to your routine when on your period will be different to other women. Nonetheless, since I have gone on a journey – and in all honesty, am still on the journey – of understanding how to exercise in a way the respects and cares my body when I’m on my period, it may be useful for other to know some ‘dos’ and ‘don’t’ that I tend to follow:
DO listen to what makes your body feel good
While I love running, it is not the only form of exercise that makes me feel good. When I’m on my period I tend to switch up the sports and exercises I’ll do, prioritising those that make me feel good. Aerobic exercises in particular are good if you’re looking for that endorphin rush – and that can be anything from a brisk hot girl walk to a run. Personally, I like jumping on one of the bikes at the gym and listening to a podcast or playlist that I know will pump me up. If I feel like it, I will go for a run, making sure I pace it to how my body feels. Otherwise, yoga and stretching are great to help you feel relaxed and energised at the same time.
DO find which sanitary products that feel good for you when exercising
Maybe it’s TMI but seriously… sometimes tampons just aren’t it. At the same time, however, if you’re a heavy bleeder, wearing a pad and worrying about leaking may not be worth it. What I’ve found is important to remember when using sanitary products when exercising is prioritising what feels good and makes me most comfortable – and what that will be is incredibly personal and can only be found out (sadly) through trial and error. Trust me, many good pieces of underwear and running shorts were lost to this cause.
DO making sure you’re fuelling up and giving your body the nutrition, it needs
I get it, period craving can hit HARD. But if you’re planning on exercising while on your period, making sure you fuel up properly before and after you work out is so important. I’m talking about getting enough healthy sources carbs, proteins and fats – so no, maybe living off a diet of cereal, chocolate and pot noodle isn’t the wisest choice. What is also super important when you’re menstruating and exercising is getting a healthy dose of iron. You already lose a fair amount of iron when you’re menstruating, but your muscles also use iron as a source to produce energy, so when working out during your period, eating enough iron-rich foods (or taking a supplement) can lower your risk of getting anaemia.
DON’T push yourself too hard
I’ve definitely made the mistake time and time again to just try and ‘push through’ when I’m on my period and continue with my exercise routine as I would normally – which usually ends in me feeling worse and worse. A study done on this has found that 60 min of strenuous intense exercise can induce inflammation for women especially during menstruation, which can make things like period bloating and cramps even worse. So, you are already feeling fatigued, bloated and achey, gentle or moderate exercise can help you feel better to an extent, but pushing too hard will just worsen your symptoms.
Overall, the message I’m trying to get across is that both exercising and menstruation are incredibly personal things, and their effects and complications will vary massively from person to person. So, the most important thing to keep in mind if you are considering exercising when on your period is what feels best for you and your body.