It’s important to listen to your body during menstruation and adjust your workouts accordingly. While some people may feel up for their usual workout routine, others may need to take it easy or modify their exercises to accommodate for cramps, bloating, fatigue, and other symptoms. Here’s a sample workout plan for women during menstruation:
- Light cardio: 10-15 minutes of light cardio, such as walking or cycling, to get your blood flowing and warm up your muscles.
- Yoga: Incorporate gentle yoga poses to help alleviate cramps and bloating. Focus on poses that stretch the lower back and hips, such as Child’s Pose, Cat-Cow, Seated forward fold, Legs-up-the-wall, and Pigeon Pose.
- Strength training: Aim for light to moderate weight and higher reps. Focus on exercises that target the legs and core, such as squats, lunges, and planks.
- Stretching: After your workout, take some time to stretch your muscles and relax your body. This can help reduce tension and improve your mood.
- Swimming: Swimming can be a great low-impact exercise that can help to reduce bloating and cramping. The weightlessness of being in water can also be very soothing.
- Pilates: Pilates can help to strengthen your core muscles, which can be beneficial for reducing back pain during your period.
- Dancing: Dancing can be a fun way to get some exercise and release endorphins, which can help to improve your mood and reduce pain.
- Walking: Taking a brisk walk can help to get your blood flowing and reduce bloating. Plus, it can be a great way to get fresh air and clear your mind.
Remember to stay hydrated and avoid exercises that cause discomfort or pain. Listen to your body and adjust your workout as needed.