Menstruation is the time of the month when we put exercise in the back seat, as most of us believe in the myth that we should avoid workouts during our menstrual cycle and that we are here to change our beliefs. The phenomenon is natural, and our bodies produce happy feelings when we work out. During the menstrual cycle, there are several problems that we face, like menstrual cramps, back pain, depression, mood swings, hot flashes, headaches, and fatigue.
However, specific exercises could help you handle the problems above, as it is advised not to do heavy-weight training. Lightweight training is acceptable as it will only help you feel stronger and in a better mood. Scroll down to see what exercises you can do on your periods and some healthy weight loss drinks suggestions if you’re trying to lose weight.
5-Day Exercise Plan During Menstruation
During menstruation, women should avoid very intensive exercises that may aggravate pain and heavy bleeding. However, here are some simple exercises that you can do during that week, as follows:
Day 1: WALKING
Put on your headphones and walk around your house for a nice walk. The more you sit in the house and center yourself on the pain, the more you will give in to it. Take it easy on yourself, get some pleasant, happy thoughts, and walk around- this will undoubtedly impact your mood. It helps to strengthen bones and various muscle groups in the legs and maintain a healthy weight.
Day 2: YOGA
The stillness we practice in yoga gives us the peace of mind that we need more these days than any other. Do generally lighter yoga asanas and many breathing exercises, which will relax you and get your heart rate up, too.
Day 3: BODY WEIGHT EXERCISES
You could indulge in in-house workouts like push-ups, planks, lunges, and assisted squats. Remember to put only a little pressure on the body while doing these exercises. This will help soothe the contracting uterine muscles, one of the leading causes of cramps.
Note
Take proper nutrition while exercising on period days. You can take the best food replacement shakes and drinks with high-quality proteins and low-sugar carbs.
Day 4: DANCING
Dancing is one of the most stressbusters. Put up good music and groove to the tunes. Zumba or a light aerobics form of dancing will help you sweat and feel great.
Day 5: JOGGING
You may even jog towards the end of the cycle. If you keep up with this mild exercise, you will strengthen your body and eradicate the dullness of the monthly cycle.
Healthy Drinks to Consider After Exercise in Periods
During this time, you should opt for drinks that help ease your period cramps while supporting your weight loss goals. Here are a few suggestions:
- Chamomile tea
- Turmeric water
- Lemon-honey tea
- Peppermint tea
- Green smoothies
- Fruit-infused water
In Conclusion
Most women tend to skip exercise during menstruation. Although intensive workouts should be avoided during this time, you can still engage in various low-intensity workouts like walking, dancing, jogging, etc. Moreover, take care of your nutritional needs during this time and have healthy drinks to soothe cramps and promote weight management. These are chamomile tea, peppermint tea, fruit-infused water, etc.
