Month after month, the majority of women experience menstrual discomfort. It can be mild, not bothering the affected women, or a bit more intense. For all women, the same applies: gentle exercise and movement are particularly important for the female body and well-being during this time. You can find out why this is so in this article.
Sports: The Miracle Cure
Even if it seems unimaginable for many women to exercise during their menstruation, it is particularly beneficial. Exercise and sports in themselves promote health in every situation, and this also applies during menstruation. Physical activity releases the happiness hormones serotonin and dopamine in our bodies, which give us a good and positive feeling. We feel fitter, more active, and healthier when we exercise regularly.
Sports have positive effects on body and mind, strengthen muscles, reduce fat, and keep us healthy. You should always remember that every woman is different. What works well for one person may not work for you, and vice versa.
Exercise During Your Period
Movement and exercise during this phase can alleviate symptoms and counteract pain. No one expects you to engage in intensive strength training during this time. It's solely about moving for a good body feeling and getting your energy metabolism going, instead of lying on the couch for days (which is also perfectly fine if you truly feel good doing it).
Regular exercises have been shown to relieve pain by loosening and relaxing muscles. The hormones released can also help you feel better and more comfortable. Specifically, this means that pressure in the pelvis can be reduced and the released endorphins support us in subsequent relaxation.
Which Exercises Are Suitable During Your Period?
The exercises presented are suggestions for you to try. Experiment with individual exercises from month to month and find out which workout is right for you.
- Yoga
- Cycling
- Walking / Jogging
1. Yoga
Even for beginners, light yoga exercises are suitable during menstruation. The stretching exercises loosen your muscles and can have an antispasmodic effect. It's not about practicing complicated yoga poses, but about relaxation. It's best to choose light and calming exercises that you perform close to the ground. The beauty of yoga is that it involves antispasmodic movements that can provide relief naturally. If you don't have an exercise mat, you can do the exercises on a carpet and place a towel on it.
One possible exercise, for example, would be to lie on your back and embrace your knees over your stomach with your hands. You can gently roll back and forth in this pose.
A second alternative is the Cat-Cow exercise. Here you are on all fours and alternately arch and stretch your back.
2. Cycling
During your menstruation, it can be beneficial to hop on your bike and cycle a few kilometers. The movement loosens muscles and stimulates metabolism. In combination with plenty of water and fluid intake (you should always drink enough during your period!), and vitamins from legumes and nuts, you can counteract pain and abdominal cramps.If you don't feel like cycling outdoors in all weathers, you can, of course, also do a few rounds on an exercise bike. The advantage here: you're at home, you can put on your favorite series or movie, and just cycle at your own relaxed pace.
Especially at the beginning of your period, it makes sense to engage in physical activity, as movement stretches the pelvic muscles. This promotes blood circulation and can relieve pain. Of course, endorphins are also released when cycling during your period, which can act as a natural painkiller.
3. Walking / Jogging
Cycling not your thing? No problem, you can also simply take a good walk or jog lightly. The movement of the legs also loosens the pelvic muscles, which are responsible for most of the pain. When jogging, as with other sports, you should not overexert yourself. The goal is to stay active because it has been proven to relieve menstrual discomfort.
Take as much time as you can for yourself during this period, for example, by taking a long and relaxing walk through the forest, by the lake or river. The fresh air, the movement, and the hormones released during physical activity can be a true miracle cure for menstrual pain. Just try it out and find out which type of movement is best suited for you during your period.
If you still can't bring yourself to exercise during your period, you don't need to feel guilty. Just take it day by day and see how you can integrate the exercises into your daily routine. Every day and every month is different, so you can try something new each time. And don't feel bad if you simply allow yourself some peace and relaxation. Just do what feels good and comfortable for you.
Natural Hormone Balance During Your Period
If, despite all your efforts, you find it difficult to tear yourself away from the hot water bottle and the couch, you can alternatively try herbal remedies and seek support there. Our POWER supplement (advertisement) is designed precisely for this time and supports your hormonal balance long-term. The capsules help you achieve a balanced hormone balance, which can also have a positive effect on pain.
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Try POWER for a few menstrual cycles and see if you feel better during your period. Then you can also integrate light exercises and feel better long-term during your period.
This article is a collaborative effort by the editorial team. It was carefully created based on current specialist literature and supplemented with great passion and expertise for natural healing and a healthy lifestyle. Our medical experts approve all texts before publication.
Food supplements are in no way a substitute for a balanced healthy diet or medical advice.
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