TEMPO.CO, Jakarta – Menstruation often hinders a woman’s desire to exercise. In addition to the body feeling weak, some people also feel pain so they are not comfortable doing activities. However, experts suggest that exercise is still carried out even though you are menstruating.
Reporting from Boldsky, Saturday, January 16, 2021, health experts said that exercising during menstruation can actually help relieve symptoms such as pain, hug, bloating, mood swings, irritability, fatigue and nausea.
Additionally, exercise during the cycle menstruation beneficial to physical health in general and can help reduce the risk and occurrence of various medical and health problems such as heart attack, stroke, arthritis, osteoporosis, diabetes, and so on.
Get some exercise during menstruation is very beneficial, as it affects hormone levels and helps manage menstrual symptoms. When your body moves (during exercise), it produces endorphins, which act as natural pain relievers. However, remember not to exert yourself if you have a heavy flow of blood and experience painful cramps.
Benefits of exercise during menstruation
Exercise can help improve mood by utilizing endorphins and preventing constant mood swings.
Exercise is also able to overcome fatigue and headaches, relieve menstrual pain by improving blood circulation, helps manage dysmenorrhea (very painful periods).
Doing cardio during menstruation also helps relieve certain unwanted menstrual symptoms and can also balance your body temperature, which is relatively low during menstruation, due to hormonal fluctuations.
Best exercise during menstruation
Before you start exercising, make sure you warm up slowly. Moderate exercise will minimize menstrual symptoms and allow you to smoothly carry out daily activities.
The following are some exercises that can be done during menstruation.
1. Walk briskly
The most recommended exercise for relieving cramps is low-intensity cardio that moves muscles and raises your heart rate. The best example of this is taking a brisk walk around your neighborhood for at least 30 minutes.
2. Run
Make sure you don’t push yourself and stay aware of your limits and drink plenty of water before exercising. This is the best way to get your blood pumping and will boost your metabolism instantly. Your energy level will also increase.
3. Swimming
Swimming during menstruation is possible if you use tampons or menstrual cup.
Swimming is a great way to relax during your period. Instead of doing aggressive turns, focus on doing slow movements like the backstroke. This exercise can increase blood flow and energy.
4. Yoga
One of the most effective exercises during menstruation is yoga. Focus on stretches that target the stomach to relieve cramps. Breathing and relaxation exercises can also relieve tension and improve blood circulation.
5. Plank
Lie on the floor straight with your arms and elbows under your chest. Raise yourself up using your toes and forearms and hold the position. Repeat this exercise regularly. This exercise is a great way to intensively train your whole body during your period.
Also read: 5 Effective Ways to Overcome Menstrual Pain Without Drugs
6. Abdominal exercises
You can choose to do exercises that focus on strengthening the abs. You might think that would be counterproductive, considering that you might be experiencing cramps. But this is the best way to relax the abdominal muscles, which will relieve menstrual cramps.
7. Lift the load
Lifting weights builds muscle mass which increases metabolism and a higher calorie burn rate. Make sure you choose lighter weights and focus on the smaller reps.
8. Dance
This is a great way to get out of your period and burn calories. Put on your favorite song and dance. You will definitely sweat without overwork yourself.
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