Utilizing Movement to Alleviate PMS
Exercise is probably the last thing you have on your mind when it’s that time of the month.
However, we shouldn’t be so quick to dismiss one of the most effective, natural, pain-relieving remedies.
Whether that always generous Aunt Flo gifts you with extreme, moderate, mild, or inconsistent symptoms, it’s never easy to go about your daily routine as if it isn’t impacting the way you feel, act, think, perform, sleep, and recover.
There is no reason to downplay the symptoms associated with the female menstrual cycle, before, during, and after we shed and eliminate the cellular lining of an internal organ in a matter of DAYS.
Graphic. I know, but it’s the truth!
Let’s be real, this is a topic that is STILL seen as taboo to talk about in everyday conversation. Sugarcoating or avoiding the topic altogether prevents us from normalizing an essential and routine bodily function of the female reproductive system.
Whether it’s for yourself, your partner, your daughter, or your friend, you might be wondering:
How do I alleviate some symptoms like mood disturbance, difficulty sleeping, abdominal cramps, low back pain, headaches, or even bloating WITHOUT consistently relying on pain relieving medication or oral contraceptives?
Exercise, sleep, proper nutrition, and hydration, are your best friends during this time of month and honestly, all times of the month.
Studies have shown:
For many women aerobic exercise lessens PMS symptoms
Moderate physical exercise may help with relieving associated pain
Participating in regular exercise can improve some symptoms such as mood disturbance, fatigue, cognitive dysfunction, and bloating
Here’s a list of 10 exercise ideas that can help to reduce premenstrual or menstrual cycle associated symptoms or pain:
(Keep in mind, any form of movement that seems achievable and realistic for you on a given day leading up to and during your period will be the best practice for you)
Take a walk: Get some fresh air while enjoying some natural low intensity movement.
Play a game: Seek out low intensity options like pickleball, mini golf, even frisbee!
Light interval jogging: Try 10 seconds of jogging, followed by a minute and 50 seconds of walking. Increase jogging time and decrease walking time to make it more challenging.
Long duration conditioning: Stationary bike riding, elliptical, or rowing at 30-60 minutes.
Go for a hike: Take it outside! Find a moderate hike with some inclines and enjoy nature while getting some vitamin D.
Yoga: Try a YouTube video from the comfort of your home, or take a low intensity class that focuses on breath and slow flows.
Light to moderate weightlifting: Pump some iron at a lower intensity than you normally would.
Calisthenics: Complete a few sets of push-ups, squats or walking lunges in the comfort of your own home!
Pilates: Find a mat Pilates YouTube video or try a low impact reformer class.
Dancing: Let loose! Put on your favorite song and dance away!
If all else fails, you can always curl up with a heating pad and some Netflix but give some movement a try next month!