Should you exercise during your period?

Common Myths and Misconceptions About Exercising on Your Period

1. Myth #1: I can exercise on my period if I avoid inversions and rigorous workouts – Wrong. Downward dog, crow pose, and other inversions should have no effect on the intensity of your period; inversions will not make your period last longer and rigorous workouts should have no negative impact on your overall well-being given that you are properly fueled and hydrated.
2. Myth #2: I could bleed in the pool...or attract sharks in the ocean– Remember Captain Jack Sparrow crossing the ocean in an upturned canoe? That’s your vagina underwater. Because of the size and position of your vaginal cavity, it is extremely unlikely that you would start bleeding underwater and even less likely that you would attract sharks doing laps in the ocean. The average period produces a total of approximately three tablespoons of fluid over the course of a week. And while sharks are attracted to blood, in the unlikely event that you leak underwater, your uterine lining would not tantalize Jaws.
3. Myth #3: I have a heavy flow and I could pass out from exercise – Sometimes anemia occurs when your body is not able to produce enough red blood cells to compensate for the loss of blood during your menstrual cycle. It is also known as iron deficiency and can be treated through a change of diet and...exercise! True, anemia causes feelings of fatigue, but exercise can allow red blood cells to be delivered more efficiently to the muscle tissue. Swimming, running, and biking can all help women better deal with anemia caused by their heavy period. Need a second opinion? Talk to your doctor about diet and exercise options.
4. Myth #4: I will leak – Skip ahead to “Make the Most Of Your Workout While on Your Period”.                                                                                  benefits of exercising on your period

Not only are many of the horror stories regarding period exercise completely avoidable — there are unmistakable benefits. If you’re not doing it already, here are 4 reasons to start including exercise in your favorite time of the month.

1. Period Exercise Enhances Performance

   An Umea University, Sweden study has shown that training the first two weeks of your menstrual cycle, starting the first day of your period, actually optimizes your performance and is better than exercising in the last two weeks of your cycle. Finally, a real benefit from having your period!
   
   
   In addition to the awesome physical benefits, exercising on your period also has many different benefits, including mental and emotional.

2. Improved mood

   Bad moods and periods go together like Joey Tribbianni and sandwiches. Everything from just having the blahs to feeling like you want to cry at a Listerine commercial caused by fluctuations in estrogen and progesterone can make period time unpredictable. Research has shown that increased stress can actually lead to more cramps – god, forbid. And while mood swings are common, they don’t have to be.
   Exercising is a great way to help with mood swings and other PMS symptoms because it actually boosts the "I'm feeling good" hormones in your brain. Exercise lowers stress hormone levels and triggers the release of endorphins and serotonin, uplifting the brain similar to the way that morphine works (sign me up!).
   So book a yoga class, get out your hula hoop or go for a run – your body will thank you!

3. Better sleep

   For women who have trouble sleeping while on their period, exercise can be just the thing to help your body needs catch up on some well-needed z’s. Pain and discomfort can definitely take a toll on your quality of sleep, and with the added mood swings (anger, sadness, heightened feelings of anxiety), you might find it difficult to relax enough before bed to get some shut eye.
   Going for a long run or winding down the evening with restorative yoga poses can help relax muscle tension. Try going to a yoga class before bedtime or practice some yogic hip-openers like reclined butterfly, low lunge, or a gentle frog pose. Gentle stretches and breathing help cool the body down in preparation for rest.
   Doing cardio also helps. Cardio raises your body temperature, which is what causes the body to sweat. The post-exercise drop in body temperature can create sleepy feelings and also relax tense muscles and lift menstrual migraines.

4. Exercise Fights Period symptoms

   Menstrual headaches, moodiness, and bloat are all improved when you exercise during your period.
   Instead treating menstrual migraines with another tab of Ibuprofen, skip the drugs and head out for a jog. Intense exercise causes the body to sweat, which helps reduce any period belly bloat.
   Rigorous exercise encourages you to rehydrate your body, replenish any fluids lost from sweating, and promote healthy habits. The more active and regular you are overall with your exercise, the better your periods end up being, and the less cramps and heavy flow you'll have to deal with.
   So, be sure to hit the local gym for just a 30 minute jog, a dip in the pool, a spin on the stationary bike, or a zumba class, and you will definitely notice the difference!