Should women exercise during periods, and if so, should they plan workouts according to their menstrual cycle? This is a universal dilemma, and there are several questions, answers, myths and half-truths surrounding it. While regular exercise and physical activity generally have a positive impact on women’s well-being, whether one should plan their workouts in accordance with their menstrual cycle is an individual choice governed by various factors.
To start with, an understanding of one’s menstrual cycle and phases is important before deciding whether one should exercise during periods. There are four stages of the menstrual cycle, and during each phase, women’s energy levels can vary due to changes in the levels of estrogen and progesterone, the hormones influencing the menstrual cycle. And, the key, regardless of what menstrual phase you are in, is to go by the signals the body is giving, say experts.
Exercise during menstruation
During the first week of your menstrual cycle (menstruation), progesterone and estrogen levels are at their lowest. Moderate to low-intensity exercises such as cycling, walking or yoga and breathing techniques are advisable during this phase. Working out eases the cramps and mood swings, helps you cope with hormonal fluctuations and releases happy hormones. Mahasweta Ghosh, fitness coach and marathoner from Gurgaon says, “Women with complex menstrual cycles deal with severe cramps and heavy bleeding can find it challenging to exercise during their periods. But I recommend that they lower the intensity at such times without stopping their workout completely.”
If you are not feeling great or bleed heavily during your periods, you can consider those days as rest days. However, if your flow is normal with no major complexities, you can continue your physical activity.
Exercise during the follicular and ovulation phase
Once the energy level starts rising in the second week — after your period ends — you can resume high-intensity exercises or peak training as the estrogen levels rise. In keeping with the high energy levels, women can maximize their exercise and get the most out of their workout routine during this phase.
Sometimes, women may feel weak during their ovulation phase. If their energy levels are dipping, they can opt for moderate to low-intensity exercises.
Every training schedule has peak and recovery phases. Build your training plan around these, and the days when your energy levels are low can be the recovery phase (where the training volume is less). Peak training can be maximized during the follicular phase.
Working out during the luteal phase
Progesterone and estrogen levels are at their peak during the luteal phase, so women can feel a little more tired and sluggish than usual. This doesn’t mean that you should not exercise. In fact, being active helps boost mood and energy levels, besides easing premenstrual symptoms. Dr Vishnu Priya, consultant – obstetrics and gynecology, Aster Women and Children’s Hospital, Bangalore, advises, “Women should try and exercise in the morning before energy levels dip further.”
When it comes to high-intensity exercises, if the body does not cooperate during this phase, it’s fine to avoid them and opt for low to moderate-intensity ones, which will not hinder fitness goals. Moreover, one might notice muscle soreness and difficulties in pushing yourself to exercise.
During the third or fourth week of the cycle, energy levels can be lower, too. Hence, it is important to make a conscious effort to pull yourself up and remain physically active. However, you can use your discretion – be it for the type of physical activity or exercise, or whether to push or do it at all.
Exercising through the menstrual cycle
Dr Priya highlights, “Exercising is a personal choice — there is no restriction on the type of exercise based on the phase of the menstrual cycle.”
Further, exercising does have its benefits. Ghosh advises on planning them based on how you feel. “When you’re not at your best, moderate to low-intensity exercises can help. At other times, continue working out at your regular intensity or pick up the exercise or sport of your choice,” she says.
Takeaways
- Doing exercises eases menstrual cramps and mood swings, helps cope with hormonal fluctuations and releases happy hormones during periods.
- Moderate to low-intensity exercises are recommended when energy levels are low.
- There is no restriction to do just one type of exercise during the menstrual cycle. If the body does not cooperate, you can lower the intensity of the routine. However, it is always best to avoid stopping workouts completely.
