How to Boss the Ups & Downs of Your Menstrual Cycle With Physical Activity

Taja Watkins-Scott, BS

Physical Health & Wellness Associate 

With us still being in full swing of women’s month I wanted to delve into a topic that us women can really relate to and that is our cycles.
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Whether your cycle causes you slight discomfort to excruciating pain, all of us I’m sure would be open to ways in which these annoyances could be reduced, making the transition from one stage to the other more comfortable.

I've noticed in myself that since taking my fitness more seriously over the last few years that some of my pre-menstrual symptoms such as bloating and stomach cramps have greatly reduced, so I decided to look into the benefits of exercise on your menstrual cycle:

1. ENHANCED PERFORMANCE - An Umea university (Sweden) study showed that training on the first day of your period actually optimizes your performance. 59 women participated in the study over a period of four months, and it was found that leg strength, jump height, and flexibility were all improved at a much faster rate for the women who were working out in their cycle's first two weeks.
2. IMPROVED MOOD - Exercise boosts endorphins which will counteract the low moods and mood swings caused my PMS.
3. BETTER SLEEP - Exercise such as a long run or yoga poses can help relax the muscles (catharsis aka blowing off steam), thus reducing tension which relaxes the body, setting the tone for a good night's rest.
4. FIGHTS PMS - Sweating from exercise aids in the reduction of bloating in the stomach as this is water retention.
5. INCREASED WATER INTAKE - Vigorous exercise encourages you to drink more water and rehydrate your body, promoting healthier habits. The healthier you are the less problematic your periods are.
   

The best exercises to undertake during your flow should be the types of exercise you generally enjoy doing as this will make it easier to get yourself to perform in the first place and can include walking, light cardio or aerobic exercise, strength training, gentle stretching and balancing. 

It is key not to push yourself too hard during this time as your body is shedding blood and vital energy is being used in the region of your womb during this time.  You should avoid prolonged or overly strenuous exercise to prevent exercise induced inflammation.

P.S. Don’t forget about your general and feminine hygiene after exercising, especially as during this time we tend to get hotter quicker and can sweat more than usual due to the ups and downs of our hormones.

Taj Watkins-Scott, BS 

​My name is Taja Watkins-Scott and professionally, I am a holistic bodywork therapist specializing in Swedish massage, sports massage and rehabilitation and acupuncture. Personally, I would describe myself as a nurturer and spiritual being navigating the human experience of life and while on this journey I am using my gifts to bring love, light and healing to as many people as I possibly can to raise the vibration of the world around us. I am a firm believer that our health should be considered holistically as every aspect of our lives;  physically, spiritually and emotionally are all interconnected. I take this approach with my own life and treat my clients accordingly. Although I am a bodywork therapist, many of my clients have found a safe space in me to be vulnerable and let go of anxieties they may be holding on to. As someone who also lives with anxiety it warms my heart that others can find a safe haven in me to let go of theirs.