Is it okay to exercise during menstruation?

Women experience it once a month, that day arrives.

I also have a syndrome, so I experience chest pain, a heavy feeling in my lower abdomen, and various other symptoms such as feeling down.

Is it okay to exercise during menstruation like this?

I want to find out if it's okay to exercise during menstruation and if it's safe to do so.

 

Exercise is a natural painkiller

Experts agree that vigorous exercise during menstruation should be avoided, but walking, light jogging, and cycling are actually natural painkillers that can help alleviate menstrual symptoms. Calvinson, the founder of Urban Housecall Health Media Group and a family medicine doctor, explained in a media outlet that "just riding a bicycle and getting some fresh air outside can be more effective in relieving menstrual pain than taking ibuprofen (painkillers)." Actual exercise is more effective in managing cramps and pain compared to painkillers or acupressure. The endorphins and entacannabinols released during light exercise also serve as natural painkillers and mood enhancers.

 

 

How should I exercise?

If you are a woman, you probably have at least one app on your phone to track your menstrual cycle. Knowing your menstrual cycle greatly helps in understanding your energy levels and overall mood changes caused by hormonal fluctuations in advance. For example, if you feel sluggish, tired, or lack motivation before your period, you might plan gentler exercises than usual.

Typically, the first week of the 28-day menstrual cycle is physiologically a time when stress and training can be managed. During this period, interval training or high-intensity running is ideal. Conversely, around the 15th day, during the luteal phase, both aerobic capacity and muscle strength decrease, so it is advisable to adjust the exercise volume. Dr. Cal Robinson adds that unless experiencing severe symptoms such as extreme cramps or fatigue during exercise, it is okay to continue a normal workout routine during menstruation.

However, it is true that during menstruation, the abdomen and pelvic area become sensitive, so exercises that put strain on those areas can cause discomfort. If your body feels particularly heavy and stiff, it is recommended to do yoga and stretching to loosen the tense pelvic area. These are less burdensome than high-intensity exercises and can also help alleviate menstrual pain. Additionally, since iron and hemoglobin levels may drop during menstruation and weaken your strength until they return to normal, it is advisable to adjust the intensity of your exercise according to your physical condition. However, if your period lasts more than a week or if the flow has increased compared to before, stop exercising and consult a medical professional.

 

 

It is okay to exercise normally even during menstruation.

Yoga and stretching exercises to loosen the pelvic area are also good, as well as walking or light jogging.

You can choose and do exercises that suit my condition.

This is the conclusion.

 

I also exercise regularly even during my period, and although my body feels heavy before I start, I feel lighter afterward. In fact, moderate exercise seems to make my body feel lighter and my mood more refreshed.

 

 

 

Source W Korea