Menstrual pain can significantly disrupt daily activities, including exercise. Along with the physical discomfort, people often feel weak during menstruation. A common belief is that physical activity during this time may aggravate the pain. But is this belief based on reality?

Exercise and menstrual pain

Common menstrual complaints include abdominal cramping, headaches, muscle and joint pain, mood swings, and breast tenderness. Menstrual pain, whether mild or severe, makes it uncomfortable for women to engage in activities, including exercise.

On the other hand, exercise can help relieve menstrual cramps while also keeping you fit and energized. Exercise causes the body to produce endorphins, which can help with pain relief and mood improvement. Exercise also boosts blood circulation, making the body feel more refreshed. Regular exercise can help with menstrual cramps, headaches, and back pain.

Recommended exercise during menstruation

The first few days of menstruation are frequently marked by severe abdominal pain. For those who want to exercise, light exercise is recommended. The best exercises to do during menstruation are those that require minimal exertion. Some options for exercising during menstruation include the following:

• Fast walking or light cardio

Light cardio exercise can be an option during menstruation. Some light cardio options include brisk walking, climbing stairs, or low-intensity aerobics. When the pain subsides, you can slowly increase the intensity of the exercise.

• Yoga and Pilates

Pilates exercise focuses a lot of movement on the pelvic muscles, which are often cramped during menstruation. Meanwhile, yoga is a breathing technique that can make the body more relaxed and also train the muscles to become more flexible.

Are there any exercises to avoid during menstruation?

There are no specific rules regarding exercises that should be avoided when experiencing menstrual pain. If you are capable of performing the exercise, do so to the best of your ability. When experiencing menstrual pain, experts recommend reducing exercise intensity.

When the body is in pain, tired, or lethargic from menstruation, many women have higher perceived exertion rates, indicating that they are having difficulty performing a movement during exercise. This can be caused by hormonal changes, which affect the body's strength and endurance. Therefore, it is advisable to adjust the type of exercise to be done according to your ability.

Exercise has many benefits for the body, including during menstruation. Experts suggest that exercising during menstruation can reduce menstrual pain. However, if you feel unfit during menstruation, it's best not to force yourself to exercise. Exercising too much can worsen the pain and make the body tired and lethargic.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.