Contrary to some opinions, physical activity during menstruation does not hurt at all, although it is true that too much exercise can increase bleeding. See what you can and shouldn't train before and during your period.

Physical effort should be adjusted to the abilities and predispositions during the period. In many cases, if the symptoms are not very bothersome, moderate exercise will act as a painkiller and relieve the pain.

Endorphins produced by the body during exercise are also excellent at combating the mental symptoms of premenstrual syndrome, eliminating irritability, mood swings, tearfulness and problems with concentration. Therefore, instead of cheering up with a bar of chocolate, put on a tracksuit and go for a short training.

Let's face it - for each of us, menstruation is an extremely strenuous time that we would prefer to avoid. The days before the onset of menstruation are the least comfortable - when progesterone reaches its highest level. During this time, many people's physical ability, for example to achieve a given speed while running, may be reduced, and respiratory frequency often increases.

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What to do during your period

If your stomach hurts before and during your period, you have muscle cramps and you feel helpless, but the pain is relieved by ordinary painkillers, then you can exercise. Since you train regularly, do not give yourself a special discount on these days. It has been proven that during menstruation and a few days after its completion, our body's exercise capacity is greater than usual - it is worth taking advantage of this. You can train as usual. However, if you belong to the group of sporadic exercisers, during your premenstrual period and period, decide on the following classes or workouts:

  • yoga,
  • pilates,
  • stretching,
  • walks,
  • marszobiegi,
  • swimming.

See and hear what exercises you can do during your period!

DoctorGrzegorz Południewski, a gynecologist, answers frequently asked questions about physical activity during menstruation

1. Will training during menstruation be beneficial in any case? For some people, cramps and bleeding worsening during exercise. What body behavior should be a signal to stop exercising?

G.P.:Training during menstruation often changes the intensity of accompanying ailments. These changes are not always for the better. Many women experience increased bleeding and pain. In such cases, training should be limited and even discontinued for the duration of the period. You should always approach such situations individually, because a properly changed training profile may improve the situation.

2. What exercises will ease the symptoms of menstruation?

G.P.:During this time, intensive strength training, overheating (sauna, hot baths) and forcing the abdominal muscles are contraindicated. Exercise can be stretching and relaxing. If possible, I recommend swimming - it provides a balance between exercise and relaxation.

3. Can regular physical activity for many months reduce the overall perception of menstrual pain?

G.P .:While the pains associated with menstruation are not disease-like (endometriosis, hemorrhages), properly selected exercises reduce pain. Regular stretching exercises with elements of relaxation are a good way to reduce your discomfort.

4. What should you remember when practicing sports during menstruation?

G.P .:Considerable effort should be avoided, therefore competition and the fight for the result are in contradiction with the menstruation. It is a good idea to move it pharmacologically so that it does not interfere with significant effort that has been planned in advance. Also, just being aware of a bleeding restricts your freedom of movement. Therefore, it is worthwhile for people actively practicing sports to consult a gynecologist and know the methods of such a procedure. The simplest of these methods is the selection and use of adequate contraception.

One of the solutions is contraception with an extended schedule of use. These pills work in the same way as the regular birth control pills, but bleeding does not start until the end of the third month of use and lasts only three to four days. Consequently, the woman only has four bleeds a year.

Besides the well-known method of taking pills, there are many innovative methods that offer women a sense of comfort. One of them is an implant the size of a fewcentimeters, which is inserted under the skin on the arm. It secretes only one female hormone, a progestogen, which inhibits ovulation.

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ABC of exercises