People who menstruate may find it difficult to exercise during the menstrual cycle. After all, this period is marked by physical and emotional symptoms that completely reduce our mood. However, training while menstruating can be good for the cycle itself..
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According to the gynecologist and clinical director of Plenapausa, Natacha Machado, physical exercises help to minimize the bad mood and irritation characteristic of the menstrual period, as they release endorphins, a neurotransmitter that promotes a feeling of well-being in the body.
“Physical activities during menstruation can bring mood and emotional improvements, in addition to relieving symptoms of cramps and lower back pain. Increased blood flow during exercise can also help improve swelling and fluid retention common during this period,” states.
So that you can enjoy the benefits of exercising during menstruation, below we have separated six tips to help you reconcile your menstrual cycle with your training routine. Check out!
Listen to your body
Pay attention to your body and adapt the exercises to the symptoms of menstruation, if you feel necessary. Take a rest break or practice lighter activities, such as yoga or walking.
Get adequate exercise
Choose activities that best suit your physical and emotional state. Low-impact exercises, such as swimming, cycling or stretching, for example, are ideal for the body during the menstrual period.
Stay hydrated
Staying hydrated is always essential, but during menstruation it is even more important, as the body tends to lose more fluids. Therefore, drink water throughout your workout to avoid dehydration.
Warm up before training
Never skip warming up before practicing physical activity. Stretch and warm up your muscles before exercise to avoid muscle injuries, and cool down after your workout to help with recovery.
Wear comfortable clothes
Choose comfortable, sweat-absorbing clothing to avoid discomfort. Menstrual-specific sportswear, such as shorts or absorbent panties, can be a great option.
Put together an emergency kit
Keep an emergency kit in your gym bag or bag that includes pads or absorbent panties and baby wipes. This will ensure that you are prepared for any unforeseen events.
