How Regular Can Exercise Alleviate PMS Symptoms & Improve Cycles

While it’s taken some time, female athletes are finally syncing up their workouts with their menstrual cycle.

Recently, studies have shown that it’s beneficial for women to train and exercise while being mindful of their menstrual cycles.

But avoiding exercise altogether would be a mistake.

That’s because regular exercise can help alleviate PMS symptoms.

This is mainly due to hormone regulation.

Let’s dive in.

What Exercise Can Do For You During Your Period?

Exercise can do a lot for our bodies in general.

Instinctually, females may look to have recovery time around the time of their mom.

But, when done right, exercise before and during our periods can provide relief.

Debloats You

Exercise helps with lymphatic draining thanks to improved circulation and blood flow.

In turn, it decreases water retention and bloat.

Choosing the right exercise is helpful here, as some heavy-hitting exercises can increase inflammation.

Looking for cardio that puts your heart rate in zone two is a good option.

This may be walking on an incline or a slower jog.

It’s not uncommon to have gas buildup or even constipation during your period.

When we move, it helps create a better metabolic rate for our bodies and release the “stuckness” of it.

This is a better alternative to taking a laxative or even drinking a few coffees.

Improves Your Mood

Exercise releases are happy hormones and endorphins.

This is often why exercise is recommended for those who struggle with depression.

PMSing can certainly bring our mood down, but with the release of dopamine, we can combat this.

Mood always follows action.

When we aren’t feeling great and lethargic, sitting around can amplify this feeling.

But getting up makes us feel like we have accomplished a goal and overcome something.

Which is true!

We do!

Improves Your Sleep

Exercise helps us get a more restful night’s sleep, which can be difficult when we have cramps, aches, and pain.

Exercise can help with the later production of serotonin and regulate our hormones.

It’s also no fun to try and go to bed uncomfortable.

In addition to some exercise, use a heating pad on your stomach and back to help soothe any additional aches and cramps.

Reduces Your Headaches

Better blood flow and circulation means this goes not just to our legs but to our heads, too.

With decreased pressure in our heads, we are less likely to experience migraines.

Another trick that goes well with exercise is using ice on the back of our neck. This also helps shrink blood vessels and slow the pressure down.

Nothing is worse than getting a migraine due to a period. It can interfere with your daily life and work.

Doing gentle neck stretches and moving your head and neck around can also keep muscles loose and relaxed when tension builds up.

What is the Best Exercise to Do on Your Period?

This can be quite a subjective question because what will feel good for one person may not feel good for another.

As a general rule of thumb, activities like yoga or other low-stress exercises are a great way to move without breaking your back.

This is also why lifting weights sometimes can be a great option.

You are getting positive work in without all the ups and downs of a more cardio-centric exercise.

Swimming is also a great option as long as you have the proper support.

Don’t Skip Recovery

Emphasizing recovery during our periods is important.

This is especially true for athletes who are used to working out all the time.

Our body is naturally a little more tired and worn from the stress of going through our menstrual cycle.

Treating it with extra love and care is the best way to encourage a positive response.

Of course, this means taking the necessary supplements and vitamins.

You may also use tools like compression socks or a massage gun tool, which can be helpful in a wide variety of circumstances including relieving neuropathy pain.

Play around with different routines and tools to find your best fit.

Bottom Line

Regular exercise can help you alleviate PMS symptoms that make the week of your period feel terrible.

Try exercising consistently to see if you find relief. 

Let me know in the comments if it helps you feel better.