Weight loss exercises during periods: What to do

If you deal with period pain and fatigue monthly, you might think of taking a five-day break from your workout routine. Even though you just want to rest and not move around much during those three to seven days of a month, you should not stop exercising. Working out during periods can make you feel better, and not come in the way of your weight-loss journey. Light to moderate exercise can even help alleviate some menstrual symptoms such as period cramps and mood swings. What’s more? Exercising during period can also help you lose weight. So, do these weight loss exercises during period to stay in shape and get relief from cramps and other menstrual symptoms.

Is it safe to engage in weight loss exercises during period?

Yes, it is generally safe for women to do weight loss exercises during their periods, says obstetrician and gynaecologist Dr Sukirti Jain. However, the intensity and type of exercise may need to be adjusted based on your menstrual symptoms. Here are some considerations:

• Some women may experience fatigue, period cramps, or other discomforts that can make high-intensity workouts challenging. It is important to listen to your body and opt for lower-intensity exercises if you feel the need.
• Activities such as walking, and yoga are often more comfortable during menstruation. Strength training can also be done, but make sure you don’t experience overexertion.
• Staying hydrated and maintaining a balanced diet can help manage energy levels and prevent fatigue.

What are the benefits of exercising during periods?

Exercising during periods can offer several benefits, including:

1. Relief from period pain

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

2. Improved mood

During a January 2024 study published in Post Reproductive Health, women 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, improving mood and reducing premenstrual syndrome (PMS) symptoms. 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 like fatigue, according to the American College of Obstetricians and Gynecologists. Light to moderate exercise can boost energy levels and reduce the feeling of fatigue often experienced during menstruation.

4. Better sleep

Regular exercise, even during periods, can promote better sleep. It is often disrupted during menstruation due to discomfort and hormonal changes when you are down, says Dr Jain.

5. Weight management

Continuing with weight loss exercises during periods helps in maintaining a consistent workout routine. This in turn aids in weight management and your overall fitness goals.

6. Regulation of menstrual cycle

Physical activity like yoga can help women with both medical and psychological conditions. Yoga may help with irregular periods along with stress, tension, and anxiety, as per a research published in the Journal of Obstetrics and Gynaecology Canada in June 2024. Regular physical activity can help maintain hormonal balance, which may contribute to more regular menstrual cycles.

Weight loss exercises during period

Here are some of the weight loss exercises you can try during menstruation:

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1. Walking

• Stand tall with your back straight, shoulders relaxed, and eyes looking right in forward.
• Swing both your arms naturally as you take each step.
• Take comfortable strides, ensuring that your heel touches the ground first, followed by the rest of your foot.
• Walk outdoors for fresh air or use a treadmill if the weather is unfavourable, suggests fitness expert Abhi Singh Thakur.

2. Yoga

Child’s Pose (Balasana)

• To do balasana, kneel on the ground with your big toes touching and knees comfortably spread apart.
• Sit on your heels and take your arms forward, as you rest your forehead on the yoga mat.
• Breathe deeply and relax in this position for a few breaths.

3. Light aerobics

You can do light aerobics like step-touch, side steps and gentle marching, suggests Thakur.

Step-touch

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

Side steps

Step sideways to the right and bring the left foot to meet the right foot.
Repeat this using your left foot.

Gentle marching

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

4. Swimming

Breaststroke

• 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 towards your buttocks.
• Extend your arms forward and kick your legs backward simultaneously.

Backstroke

• Float on your back with your arms extended above your head.
• Alternate arm movements, pulling one arm through the water while the other arm recovers above the water.
• Flutter kick your legs continuously.

5. Cycling

If you are using a stationary bike, adjust the seat and handlebars to a comfortable height says Thakur. Pedal at a moderate pace, keeping a consistent rhythm.
For outdoor cycling, choose a flat or gently rolling route. Maintain a comfortable pace, avoiding sudden bursts of speed.

6. Low-impact strength training

Seated leg lifts is one of the low-impact strength training exercises you can try.

• Sit on a chair with your feet flat on the ground.
• Lift one leg straight out in front of you, hold for a moment, then lower it back down.
• 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 towards your shoulders, but make sure to keep your elbows close to your body.
• Lower those weights and go back to the first step.

Working out for half an hour a day is good enough to enjoy the benefits of exercising during periods, but choose light moves. Intense exercise can cause irregular period and amenorrhea or the absence of period, as per a research published in the Medicine journal in 2017.

Exercising during menstruation is generally safe and can offer numerous benefits, from reducing cramps and improving mood to maintaining energy levels and aiding weight management. But adjust the intensity and type of the exercise as and when needed.