Skipping Gym During Periods? Benefits, Amazing Tips, and Myths

When it comes to working out during your period, opinions can vary dramatically. Some people swear by pushing through, while others opt for rest. But should you skip the gym during your period? This blog explores the science behind exercising during menstruation, how it affects your body, and the best strategies to manage both fitness and menstrual health.

1. The Menstrual Cycle: A Quick Overview  

The average menstrual cycle lasts 28 days and includes four phases:

• • Menstrual phase (Day 1-5): Menstrual bleeding is also known as menstruation and it happens as a result of the shedding of the uterine lining.
  • Follicular phase (Day 1-13): Estrogen levels rise, and the lining of the uterus is thickened in readiness for the fertilization of the egg.
  • Ovulation (Day 14): An egg is released and finally the hormone level of a woman reaches the highest point of the cycle.
  • Luteal phase (Day 15-28): The progesterone hormone increases making the uterus ready for the upcoming pregnancy. Like the previous, if there is no fertilization, the hormones secrete and the cycle continues.

Changes in the hormones’ levels during this time can affect the mood and the body’s response to physical exercise. It is for this reason that most individuals have variation in their energy level, mood, and strength that influences their performance during exercises.

2. The Impact of Exercise on Menstrual Symptoms

 It is also found by some other workers that practicing exercise during menstruation is ideal for alleviation of usual complaints like aches, temper swings, and excessive fatigue. The American College of Obstetricians and Gynecologists has taken a position that says that exercise is used in reducing incidences of bloating since it aids in enhancing blood circulation to reduce cramping.

 Moreover, during exercise, some endorphins are released to ease the pain; therefore, with exercise, you are likely to have a more cheerful attitude than when you are being a constant complaint to the doctor.

 A cross-sectional survey undertaken and published by The Journal of Sports Medicine and Physical Fitness showed that 78% of the women who practiced aerobic exercise had reduced their experiences of menstrual pain.

3. Benefits of Exercising During Your Period

While it may be tempting to skip the gym due to discomfort or low energy, there are several benefits to staying active: While it may be tempting to skip the gym due to discomfort or low energy, there are several benefits to staying active:

• • Reduced Cramps: The studies showed that physical activities, such as walking, cycling, swimming, and AIM moderate-intensity aerobic exercises minimized menstrual pain or cramps and bloating.
  • Improved Mood: During this period many women experience changes of mood due to hormonal imbalance commonly known as PMS. Regular physical training increases endorphin hormones to release in the body, hence leading to the stabilizing of moods.
  • Increased Energy: If you end up being somewhat sluggish on the first day of practice, light exercise will be of benefit to you in enhancing more energy as it enhances blood circulation in the muscles.

One more advantage is that exercises can decrease the level of the retention of water in your body and hence you will not feel bloated. Although there is a lot of information on cramps there is limited information on how cardio can minimize the incidence of bloating and fullness in general.

4. When Should You Skip the Gym?

Well, it may be good to exercise but there are moments when it is good not to exercise. If you’re experiencing:

• • Heavy menstrual flow: If you are feeling dizzy, feeble, or have too much lethargy, then it will be wise to take a break.
  • Severe cramps or pain: It may cause flare-ups of symptoms if one is over-enthusiastic when exercising.
  • Underlying conditions: Individuals who have been diagnosed with endometriosis or polycystic ovarian syndrome (PCOS) might require modifying the exercise they engage in according to the severity of the symptoms that they are experiencing. Listen to your body. That is, if it feels like you are being pushed through something that could be tougher than the task at hand or you feel uncomfortable then you can take a break.

5. Best Workouts for Each Phase of Your Cycle

While it may be tempting to skip the gym due to discomfort or low energy, there are several benefits to staying active: The same feeling of discomfort or lack of energy might make a person decide not to go to the gym but there are several advantages of physical activity.

• • Reduced Cramps: The studies concluded that walking or cycling, swimming or AIM moderate-intensity aerobic exercise reduced menstrual discomfort, pain or cramps, and bloating.
  • Improved Mood: During this period many women experience changes of mood due to hormonal imbalance commonly referred to as PMS. Regular exercising enhances the production of endorphin hormones to be released in the body and this results in the stabilization of moods.
  • Increased Energy: If you find yourself being a little bit lazy on the first day of practice, then light exercise will do you good in boosting up more energy as it also improves the circulation of blood in the muscles.

The last benefit is that exercises can help reduce the amount of water retention in your body hence you will not have a swollen belly feeling. While there is a lot of information on cramps there is however little information as to how exactly cardio can help reduce the occurrence of bloating and fullness in particular.

6. When Should You Not Exercise?

Well, it may be good to exercise in gym but there are moments when it is good not to exercise. If you’re experiencing

• • Heavy menstrual flow: In case you are feeling dizzy, feeble, or too lethargic, then it will be wise to get off.
  • Severe cramps or pain: This is the reason why when exercising one may experience flare-ups if he is over-enthusiastic.
  • Underlying conditions: Some people who have been identified to be suffering from endometriosis, or polycystic ovarian syndrome (PCOS) may require changing the exercise they do depending on the intensity of the symptoms that may be prevalent at any given time.

Listen to your body. That is, if it feels as if you are being pushed through something that could be even tougher than the task at hand, or if you feel uncomfortable then you can stop.

7. Useful Advice on Having a Period while Exercising

If you decide to hit the gym during your period, these tips can help: If you decide to hit the gym during your period, these tips can help:

• • Hydration: Have lots of water intake to help in reducing the amount of water retention hence, have an added advantage in offering energy.
  • Comfortable clothing: Avoid cotton because it causes friction, rashes, and sweating, instead opt for moisture-wicking loose clothing.
  • Pre-workout nutrition: Low energy can effectively be fought off by a small snack full of complex carbohydrates.

It can be wise to alter the level of exercise being conducted. For example, change from vigorous exercise, such as running to less rigorous activities when one is weak.

8. When to Consult a Doctor

If gym & exercising makes your condition worse, or if you notice other problems such as unusual vaginal bleeding, dizziness, or a sharp increase in pain when exercising, see your doctor. Such issues as endometriosis, fibroids, etc. would need consultation from a doctor on the type of workouts that are okay to indulge in during menstruation.

9. Should You Skip the Gym During Your Period?

This psychological impact is what many women ask, should I go to gym while on my period?: While you don’t necessarily have to avoid the gym completely during your period, some adjustments may need to be made.

The answer to that depends on the individual symptoms and how you would feel about it. For most of the population, going to the gym is not necessary, and exercise could even help them feel better during the period treating cramps and bloating, and many others. But if your symptoms are bad, the worst thing you can do is to fight them and continue with your normal activities; it’s okay to take a break.

Remember: It’s not about pushing yourself too hard, but rather about finding a balance that works for you.