Weight loss exercise during period: What to do | XpertsReviews.com

If you suffer from period pain and fatigue every month, you might want to consider taking a five-day break from your workout routine. Even if you just want to rest and not move around too much during those three to seven days a month, you don’t have to stop exercising. Exercising during your period can help you feel better and not prevent you from losing weight. Light to moderate exercise can even help relieve some menstrual symptoms like menstrual cramps and mood swings. Plus, exercising during your period can also help you lose weight. So do these weight loss exercises during your period to stay fit and relieve cramps and other menstrual symptoms.

Is it safe to do weight loss exercises during your period?

Yes, it’s generally safe for women to do weight-loss exercises during their period, says Dr. Sukirti Jain, an obstetrician and gynecologist. However, the intensity and type of exercise may need to be adjusted based on your menstrual symptoms. Here are some things to consider:

• Some women may experience fatigue, menstrual cramps, or other discomforts that can make high-intensity workouts difficult. It’s important to listen to your body and opt for lower-intensity workouts if you feel the need.
• Activities like walking and yoga are often more enjoyable during your period. Strength training is also possible, but be careful not to overdo it.
• Staying hydrated and maintaining a balanced diet can help manage energy levels and prevent fatigue.

What are the benefits of exercising during your period?

Exercising during your period can provide several benefits, including:

1. Relief from menstrual pain

Exercise can be used as a treatment for period pain, according to research published in 2019 by Cochrane Library. Exercise releases endorphins, natural painkillers that can help reduce menstrual cramps, says Dr. Jain. Physical activity can improve blood flow, helping to relieve cramps and discomfort.

2. Improved mood

In a January 2024 study published in Post-reproductive healthWomen who swam in cold water reported that it reduced their menstrual symptoms, such as anxiety, mood swings, and irritability. Exercise can reduce stress and anxiety, improve mood, and reduce symptoms of premenstrual syndrome (PMS). The release of endorphins during exercise can help combat mood swings and irritability.

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3. Increased energy levels

Aerobic exercise, which includes brisk walking, cycling and swimming, can reduce PMS symptoms such as fatigue, according to the American College of Obstetricians and GynecologistsLight to moderate exercise can increase energy levels and reduce the feeling of fatigue often experienced during menstruation.

4. Better sleep

Regular exercise, even during your period, can promote better sleep. It’s often disrupted during your period because of the discomfort and hormonal changes that occur when you’re depressed, says Dr. Jain.

5. Weight management

Continuing to do weight loss exercises during your period helps maintain a consistent workout routine. This in turn helps with weight management and your overall fitness goals.

6. Regulation of the menstrual cycle

Physical activity like yoga can help women with medical and psychological problems. Yoga can help with irregular periods as well as stress, tension and anxiety, according to a study published in the Journal of Obstetrics and Gynecology of Canada in June 2024. Regular physical activity can help maintain hormonal balance, which can contribute to more regular menstrual cycles.

Weight Loss Exercises During Period

Here are some weight loss exercises you can try during your period:

1. Walk

• Stand up straight with your back straight, shoulders relaxed and eyes looking straight ahead.
• Swing both arms naturally with each step.
• Take comfortable steps, making sure your heel hits the ground first, followed by the rest of your foot.
• Walk outside to get some fresh air or use a treadmill if the weather is inclement, suggests fitness expert Abhi Singh Thakur.

2. Yoga

Child’s Pose (Balasana)

• To do balasana, kneel on the floor with your big toes touching and your knees comfortably apart.
• Sit back on your heels and bring your arms forward, as you rest your forehead on the yoga mat.
• Take a deep breath and relax in this position for a few breaths.

3. Light aerobics

You can do light aerobic exercises like step-touch, side steps and gentle walking, suggests Thakur.

No-touch

• Stand with your feet together.
• Move to the right side with your right foot then bring your left foot to meet it.
• Repeat on the left side.

Side steps

Take a side step to the right and bring the left foot to meet the right foot.
Repeat this with your left foot.

Gentle walk

March in place, lifting your knees to a comfortable height and swinging your arms naturally.

4. Swimming

Brasse

• Start with your body horizontal in the water and your arms extended forward.
• Pull your arms back in a circular motion while bending your knees and bringing your feet toward your butt.
• Extend your arms forward and kick backwards simultaneously.

Backstroke

• Float on your back with your arms extended above your head.
• Alternate arm movements, pulling one arm into the water while the other arm comes back above the water.
• Beat your legs continuously.

5. Cycling

If you’re using a stationary bike, adjust the saddle and handlebars to a comfortable height, Thakur advises. Pedal at a moderate pace, keeping a steady rhythm.
For outdoor cycling, choose a flat or slightly hilly route. Maintain a comfortable pace, avoiding sudden accelerations.

6. Low-impact strength training

Seated leg raises are one of the low impact strength training exercises you can try.

• Sit on a chair with your feet flat on the floor.
• Lift one leg straight out in front of you, hold for a moment, then lower it.
• Repeat with the other leg.

Bicep Curls with Light Weights

• Hold a light weight in each hand, arms at your sides.
• Curl the light weights up toward your shoulders, but make sure to keep your elbows close to your body.
• Lower those weights and return to step one.

Exercising for half an hour a day is enough to reap the benefits of exercise during your period, but keep it light. Intense exercise can cause irregular periods and amenorrhea, or the absence of periods, according to a study published in the Medicine newspaper in 2017.

Exercising during your period is generally safe and can offer many benefits, such as reducing cramps, improving mood, maintaining energy levels, and helping with weight management. But adjust the intensity and type of exercise as needed.