Body, Cycle & Movement: Understanding Exercise During Menstruation

 All of us women, at the beginning of our teenage years, face a very special situation that marks our transition into a new phase of life — our period…

    According to research, for a large percentage of women, these days are far from idyllic. 85% of women experience dysmenorrhea (Sacala M., 2000), while 51% are absent from their daily activities such as school, work, or the gym (Knish R., 1985). The truth is, during menstruation, our mood and self-confidence tend to drop. In addition to this, we feel pain in the lower abdomen and back, nausea, headaches, physical fatigue, body cramps, and dizziness. With all these symptoms, the first thing we want to do is lie in bed with a warm blanket and eat sweets — and going to the gym is the last thing on our minds.

    But first, let’s understand what exactly happens in our body and what morphological changes occur before and during menstruation (Wells, 1991):

· Increase in body mass

· Excess blood flow to the breasts and increase in their size

· Increase in blood glucose concentration

· Decrease in the lifespan of red blood cells and platelets

· Increase in body temperature beyond normal levels

· Changes in hematocrit, hemoglobin, and red blood cell count, depending on blood flow

· Low iron levels

    The big question during these difficult days of the month is: Should we exercise? Will it relieve some of the symptoms? Are there exercises we should avoid? Let’s answer everything:

    It's worth noting that just before ovulation, women are more prone to injuries due to increased estrogen levels, which cause ligament relaxation and therefore looser and more unstable joints. However, low to moderate-intensity workouts, such as walking or light jogging, have positive effects on our body thanks to improved blood circulation and the release of endorphins, which relieve pain and boost mood (Israel R. et al., 1986). Pilates and Yoga, through specific exercises and breathing techniques, help the body feel better and ease the pain. That said, some exercises increase blood flow, such as inverted poses (like headstands) or certain acrobatic movements, which should ideally be avoided.

    In conclusion, menstruation shouldn't scare us or mean we stop exercising. All women — even on the “difficult” days of the month — can still function and stay active, always aiming for both our mental and physical health and well-being!"