Exercising is probably the last thing you will want to do when you are on your period. But did you know that working out helps to alleviate menstrual cramps, improve your mood and overall well being?
Furthermore, exercising regularly may help to regulate your period! For the best effect, make sure you give yourself sufficient rest time after working out during your period.
So, roll yourself off that couch now and work some muscles!
1. Go for a stroll
As simple as this may sound, walking and enjoying the environment around you acts as an effective mood booster. If you are an early riser, a morning walk allows you to indulge in the fresh morning air, which helps to calm your nerves and keep you energetic for the rest of the day. Additional benefits of a stroll include the reduction in the likelihood of a heart attack of failure. Sneak a walk into your daily routine by choosing to walk instead of boarding a bus, or avoiding a short-cut and instead walk the longer route.
Transcending into a Zen state helps to reduce your crankiness, and its calming effects give you the ability to think clearly and reduce impulsiveness. In addition, some yoga poses help to alleviate menstrual discomforts! Lay your yoga mat and follow these 2 yoga poses:
i. Janu Sirsasana A
Photo: Běhej srdcem
This pose helps to stretch spine, shoulders, hamstrings, and groin. It also calms the brain and reduces fatigue, headache, and menstrual discomfort.
- Sit on the floor and extend both your legs forward
- Retract your right leg, bend it to the side at a 90-degree angle
- Press your right foot into the left thigh
- Take a deep breath, making sure your hips are squared, extend your arms above your head. Make sure your left foot is in a flex before you lengthen your body and over your left leg
- Now, grab hold of your left foot and stay in this pose for about 1 to 3 minutes before switching sides.
ii. Supta Padangusthasana
Photo: Yoga Journal
This pose stretches your thighs and hips, relieves backaches and tensions. It also strengthens the knees.
- Lie on your back, extending your legs and keeping your arms at your side. Rest your head on the floor and inhale.
- Bend the right knee and hold your big toe with your right hand.
- Place your left hand on top of the upper left thigh to press the left leg down. Point your left toe.
- Exhale and straighten the right leg as far as possible.
- If needed, use a towel or belt to wrap around the right foot so that you can hold it in place.
- Inhale, and lift your head towards the knee. Your head does not need to come in contact with the right knee, so do not over exert.
- Making sure that both legs are straight, stay in this position for 1 to 3 minutes and breathe steadily.
- Inhale as you lower your head back down to the floor and exhale when you put the right leg down.
- Now, repeat this on your left leg.
3. Any kind of cardio exercises
Photo: Zumba Fitness
Cardio exercises help with blood circulation, mood alleviation and balancing of hormones. Time to decide the type of cardio you’re interested in, such as boxing dancing or biking. These exercises get you pumped up, releasing endorphins which help to reduce stress and menstrual pains.
HealthLoco Tip: To ensure that you have the energy to enjoy all these workouts, consume quick snacks that are rich in iron such as cereals, dried fruits, eggs or a few slices of orange!
Cover Image: Netdoctor.co.uk