Menstruation is a natural phase that occurs during adolescence, involving the shedding of the progestational endometrium and resulting in hormonal changes and blood loss. The menstrual cycle is regulated by a delicate balance of oestrogen and progesterone hormones. Typically, it occurs every 28 to 35 days, with a blood flow duration of 3 to 5 days and an average blood loss ranging from 30 to 80 ml. Various factors, including overall health, socioeconomic status, and nutrition, can influence menstruation. The coordination of this process is facilitated by the hypothalamic-pituitary-ovarian axis.

Understanding the connection between physical activity, menstruation, reproductive hormones, and ovulation is crucial, as it can impact fertility outcomes. 

Benefits of exercise

• Alleviates menstrual symptoms - Exercise has been shown to alleviate common menstrual symptoms such as cramps, bloating, and fatigue. Physical activity stimulates the release of endorphins, which act as natural painkillers and mood elevators. By engaging in exercise, women may experience a decrease in discomfort and an improvement in mood.

• Improved mood and mental well-being - Hormonal fluctuations during the menstrual cycle can affect a woman's mood and mental well-being. Exercise can counteract these effects by increasing serotonin levels, which promote feelings of happiness and well-being. Regular physical activity during your period can help reduce mood swings and feelings of irritability or anxiety.

• Increased energy levels - Fatigue is a common complaint during menstruation. Surprisingly, exercise can help boost energy levels. Engaging in moderate-intensity aerobic exercises, such as brisk walking or swimming, can enhance blood circulation and oxygen supply to the body, resulting in increased energy and decreased fatigue.

• Regular cycle - Exercise can contribute to a healthier menstrual flow by improving blood circulation and promoting a regular cycle. Increased blood flow to the pelvic region can help regulate hormonal imbalances and reduce the duration and intensity of menstrual flow.

Precautions you should take

• Do not stress your body - Every woman's experience with her period is unique, so it's important to pay attention to your body's signals. If you experience severe pain, dizziness, or excessive fatigue during exercise, it's advisable to take a break and consult with a healthcare professional.

• Take plenty of water - Adequate hydration is essential during your period, especially when engaging in physical activity. Drink plenty of water before, during, and after exercise to prevent dehydration and support your body's optimal functioning.

• Wear comfortable clothing - Always wear comfortable and breathable clothing that allows freedom of movement. Wearing a supportive sports bra and moisture-wicking fabric can help you feel more comfortable during workouts.

Recommended Activities

• Yoga - Yoga can help relieve menstrual symptoms and promote relaxation. Poses such as child's pose, cat-cow, and seated forward bend can alleviate lower back pain and abdominal discomfort.

• Dancing - Dancing is an excellent exercise option to consider during your period. It helps burn calories, which can contribute to weight management and overall fitness. Additionally, it has stress-reducing properties that can help alleviate the emotional strain often associated with menstruation. Furthermore, dancing can combat stiffness that some women experience during their period, promoting flexibility and improved range of motion. 

• Light jogging - Walking or light jogging are excellent cardiovascular exercises that can be easily incorporated into your daily routine. These activities help increase blood circulation, improve mood, and reduce cramps.

• Stretching - When it comes to exercising during your period, stretching is a highly recommended option that offers a multitude of benefits. It relaxes your muscles, and also aids in alleviating cramps and reducing pain. 

• Swimming - Swimming is a highly recommended exercise during menstruation. The water's buoyancy reduces pressure on the joints and abdomen, providing a soothing and low-impact workout. Swimming also helps relieve muscle tension and reduce bloating.

• Pilates - Pilates exercises focus on strengthening the core, which can be beneficial for menstrual pain and overall stability. Controlled movements and deep breathing in Pilates promote relaxation and flexibility.

Conclusion

Exercising during your menstrual period has numerous benefits. Research suggests that engaging in core strength workouts during this time can be particularly effective, as oestrogen and progesterone levels are at their lowest. Studies indicate that the optimal time for gaining strength through exercise is from the first day of your period up to two weeks later. Whether indoors or outdoors, it is recommended to continue with your workout routine during your period. Embrace the power of exercise and unlock the potential for a healthier and happier period.