Top Exercises, Yoga and Tips for a Healthy and Comfortable Period Experience

Dr. Richika Sahay | 05 Mar 2023 | 3451 Views |

Why Exercise During Your Period?

• Light exercise during period promotes overall health
• Exercise for period pain relief
• Periods exercise weight loss benefits

Top Exercises for Period Pain Relief and Weight Loss

Aerobic Exercise During Periods

• Boosts circulation and reduces cramps
• Examples: brisk walking, light jogging, swimming

Light Exercise During Period

• Gentle movement for pain relief and relaxation
• Examples: stretching, light pilates, slow dancing

Read more- Which are the Fertility Yoga Asanas and Yoga Exercises?

Yoga and Your Period – A Perfect Match

Can Yoga Affect Your Period?

• Yoga for menstruation cramps relief
• Helps regulate periods with consistent practice

Exercise During Period – Good or Bad?

• Exercise period benefits outweigh potential discomfort
• Listen to your body and choose appropriate activities

During Periods, Which Exercise Is Best?

• Period time exercise varies per individual
• Consider light exercise, yoga, and aerobic activities

Exercise, Period Delay, and Late Periods

Can Exercise Cause Period Delay?

• Extreme exercise may impact menstrual cycle
• Regular, moderate activity promotes healthy periods

Can Lack of Exercise Cause Late Periods?

• Inactivity may affect hormonal balance
• Moderate exercise supports regular menstruation

Tips for Exercising During Your Period

• Choose comfortable, supportive workout gear
• Stay hydrated and maintain a balanced diet
• Listen to your body and adjust intensity accordingly

Chart: Exercise Types and Their Benefits During Periods

Stay active, practice yoga, and embrace a healthier period experience with this ultimate guide to period-friendly exercises and tips.

Duration, Names, and Methods of Exercises for a Comfortable Period Experience

Aerobic Exercise During Periods

1. Brisk Walking

• Duration: 20-30 minutes
• Method: Maintain a steady, brisk pace; engage your core; and keep your head up and shoulders relaxed.

2. Light Jogging

• Duration: 15-20 minutes
• Method: Keep a gentle, comfortable pace; land softly on the balls of your feet; and maintain a relaxed upper body.

3. Swimming

• Duration: 20-30 minutes
• Method: Choose a swimming stroke you’re comfortable with; maintain a steady, relaxed pace; and focus on proper breathing techniques.

Light Exercise During Period

1. Stretching

• Duration: 10-15 minutes
• Method: Focus on major muscle groups; hold each stretch for 15-30 seconds; and maintain steady, controlled breathing.

2. Light Pilates

• Duration: 20-30 minutes
• Method: Engage your core muscles; maintain proper alignment; and execute each movement with control and precision.

3. Slow Dancing

• Duration: 15-20 minutes
• Method: Choose a slow, relaxing song; move fluidly and gracefully; and focus on enjoying the music and movement.

Best Yoga Poses During Periods

1. Child’s Pose (Balasana)

• Duration: 1-3 minutes
• Method: Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the floor and extending your arms out in front of you.

2. Reclined Bound Angle Pose (Supta Baddha Konasana) 

• Duration: 3-5 minutes
• Method: Lie on your back, bend your knees, and bring the soles of your feet together, allowing your knees to fall out to the sides. Place your hands on your abdomen or beside your body.

3. Seated Forward Bend (Paschimottanasana)

• Duration: 1-3 minutes
• Method: Sit with your legs extended in front of you, inhale and lengthen your spine, exhale, and fold forward from your hips, reaching for your feet or shins.

4. Bridge Pose (Setu Bandha Sarvangasana)

• Duration: 30 seconds to 1 minute
• Method: Lie on your back with your knees bent and feet flat on the floor; press into your feet, lifting your hips, and clasp your hands beneath your body.

5. Cat-Cow Stretch (Chakravakasana)

• Duration: 1-2 minutes
• Method: Begin on all fours; inhale and arch your back, lifting your chest and tailbone; exhale and round your spine, tucking your tailbone and chin.

6. Legs-Up-The-Wall Pose (Viparita Karani)

• Duration: 3-5 minutes
• Method: Lie on your back with your buttocks close to a wall and your legs
  extended up the wall; relax your arms by your sides or on your abdomen.

Incorporate these exercises and yoga poses into your routine during your period to help alleviate pain, maintain a healthy weight, and promote overall well-being.

About The Author

Dr. Richika Sahay

MBBS (Gold Medalist), DNB (Obst & Gyne), MNAMS, MRCOG (London-UK), Fellow IVF, Fellow MAS, Infertility (IVF) Specialist & Gynae Laparoscopic surgeon,[Ex AIIMS & Sir Gangaram Hospital, New Delhi]. Read more about me