The Benefits of Exercise During the Menstrual Cycle
 
Exercise is an essential component of a healthy lifestyle, providing numerous benefits for both physical and mental well-being. Women often wonder whether it's beneficial to engage in exercise during their menstrual cycle. Contrary to common misconceptions, incorporating regular exercise during this time can offer a range of advantages, including improved mood, reduced menstrual symptoms, enhanced energy levels, and better overall health. This week we explore the positive effects of exercise on a woman's body and mind during the menstrual cycle but first we will look at what goes on with the hormones during the 28 days.
 
So, how does your energy levels change during your period?
 
For some women energy levels fluctuate during their menstrual cycle. Changing hormone levels through the menstrual cycle may have something to do with it.

Day 1 – 5 : On the first day of your period, oestrogen and progesterone levels are at their lowest. These hormones then begin to gradual rise during your period. As your hormone levels rise so should your energy levels.

Days 5 - 14: In the week after your period ends, your energy levels should start to increase. Oestrogen levels begin rising quickly in preparation for ovulation (releasing an egg from the ovary).

Days 14 - 21: Oestrogen levels peak around the time of ovulation (approximately days 13 – 15 on a regular 28 day cycle). Then oestrogen levels fall quickly after ovulation and progesterone levels begin rising, you may feel more tired. This does not mean that you should reduce exercise.  Exercise might help boost your mood and give you more energy. Try exercising first thing in the morning, before your energy level goes reduce.

Days 21 - 28: In the week before your period starts, you may feel less energy as both oestrogen and progesterone levels are falling (as long as aren’t pregnant). Physical activity may help premenstrual symptoms (PMS) get better even if your energy levels are low.

The benefits of exercise
 
Mood Improvement: Regular physical activity, including exercise during the menstrual cycle, triggers the release of endorphins, often referred to as "feel-good" hormones. Endorphins can help alleviate mood swings, anxiety, and depression, which are common symptoms experienced during the menstrual cycle. Engaging in exercises like yoga, aerobic workouts, or even a simple walk can significantly uplift your mood and reduce stress levels.
 
Pain Management: Menstrual cramps, also known as dysmenorrhea, can be quite uncomfortable and painful for many women during their menstrual cycle. Exercise can help manage these symptoms by increasing blood circulation, relaxing muscles, and reducing the severity and duration of cramps. Low-impact exercises such as swimming, cycling, and stretching can be particularly beneficial in alleviating menstrual pain.
 
Increased Energy Levels: Although it may seem counterintuitive, engaging in exercise during the menstrual cycle can actually boost energy levels. Physical activity enhances cardiovascular health, increases oxygen flow, and improves muscle strength and endurance, all of which contribute to higher energy levels. Incorporating regular exercise into your routine can help combat fatigue and keep you feeling more energized throughout your menstrual cycle.
 
Improved Sleep Quality: Hormonal fluctuations during the menstrual cycle can sometimes disrupt sleep patterns and lead to insomnia or restless nights. Regular exercise promotes better sleep quality by helping regulate hormones, reducing stress, and promoting relaxation. Establishing a consistent exercise routine can aid in achieving restful and rejuvenating sleep, even during the menstrual cycle.
 
Enhanced Overall Well-being: Exercise has long-term benefits that extend beyond the menstrual cycle. Consistent physical activity supports overall health, including maintaining a healthy weight, improving cardiovascular function, and reducing the risk of chronic diseases. Engaging in exercise during the menstrual cycle is an important step toward achieving and maintaining good health throughout a woman's life.
 
Exercise is a valuable tool for managing the challenges that come with the menstrual cycle. By embracing regular physical activity, women can experience improved mood, reduced menstrual symptoms, increased energy levels, better sleep quality, and enhanced overall well-being. It's important to find exercises that suit individual preferences and comfort levels to make exercise an enjoyable and sustainable part of one's menstrual cycle routine.
 
Even if you take contraceptive medication your energy levels may still go up and down with your cycle, but the differences may not be as noticeable.
 
Please consult with one of our Health Partners if you would like more information or  if you have underlying health conditions.

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Illustration by Marta Pucci from https://helloclue.com

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