Fitness & your menstrual phase

A phase most will be familiar with in your cycle is your menstrual phase, this is when you get your period, and for most people lasts an average of 3-7 days. Your period marks day 1 of your cycle and during this time your hormones are at an all time low. This can result in cramps, joint and muscle pain, headaches, and low energy levels. All of which can mean you have lower energy, mood and motivation during this phase of your cycle, however this doesn’t mean you shouldn’t move your body. In fact, research has shown that exercising during your menstrual phase can be beneficial for many women, as it can help alleviate symptoms such as cramps, bloating, and mood swings.

It’s worth noting that some women’s performance is unaffected whilst others experience stronger discomfort and lower performance, as such it's essential to listen to your body and tailor your workouts to how you feel on any given day. Use the tips below to learn how to look after your body, stay moving and keep your routine going during the Menstrual phase of your cycle.

• Stay hydrated: Proper hydration is crucial during your menstrual phase, as you may be losing more fluids. Drink plenty of water before, during, and after your workout to stay hydrated.

• Try lower intensity workouts: If you experience severe menstrual symptoms or fatigue, consider opting for lower-intensity or lower-impact movement like walking, Pilates or yoga. These activities can help improve circulation and ease cramps without overexerting yourself. Gentle stretching can also help alleviate tension and reduce cramps. Focus on poses that target the lower back and abdomen.

• Listen to your body: Pay attention to how you feel. If you're experiencing extreme fatigue or discomfort, it's okay to skip intense workouts or take a rest day. Your body's needs should always come first.

• Try light cardio: If you're up for it, light cardio exercises like brisk walking or cycling can be helpful. Cardiovascular exercise can boost your mood and energy levels, which may help combat fatigue and mood swings.

• Go easy with your strength training: If you enjoy strength training, consider using lighter weights and higher repetitions during your menstrual phase. This approach can maintain your strength & condition without overtaxing your body.

• Add in some breathwork: Try incorporating some breathwork into your routine - breathing techniques can help reduce stress and alleviate cramps and anxiety.

• Stay cool: If you're prone to overheating during your period, opt for well-ventilated workout spaces and breathable clothing. Cool down adequately after your workout to regulate your body temperature.

• Incorporate supplements: Some women find relief from menstrual symptoms by taking supplements such as magnesium, calcium, or ginger.

• Track your cycle: Keep a menstrual cycle diary to understand how your body responds to exercise throughout your cycle. This can help you plan your workouts more effectively.

Remember that every woman's experience is unique, so what works best for one person may not work for another. It's crucial to prioritize self-care and listen to your body's signals. Lastly, if you are experiencing severe menstrual symptoms that interfere with your daily life and your ability to exercise, please consult a healthcare professional.

For further information, please see:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3714432/#B19

https://www.ncbi.nlm.nih.gov/books/NBK542229/

https://www.sciencedirect.com/science/article/abs/pii/S0965229919313056

https://pubmed.ncbi.nlm.nih.gov/22261128/

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