The menstruation should not be a hindrance to your sports practice. However, many women wonder if it is wise to move during this period. Bandween pain, fatigue, and taboos, it is difficult to know what is good for you. So, can we really do some sport during her period ? 🏃♀️
Understanding the link bandween sports and menstruation?
Before diving into the dandails, it is essential to understand how the menstruation influences your body. As we saw in the article the phases of the menstrual cycle, our cycle is divided into 4 different phases! These stages, which are menstruation, the follicuther phase, ovulation, and the luteal phase, play a key role in your energy and your performance. 💪
Each phase of your menstrual cycle influence your body uniquely, and understanding these variations can help you better grasp them.
Phase 1: Menstruation
During your menstruation, it is common to feel a energy drop. It is not a sign of weakness, but a response natural of your body. Take care of yourself, adjust your pace and know that this period does not last forever. 🤗
Phase 2: The luteal phase
The luteal phase, which precedes the menstruation, can bring a feeling of fatigue and an increased need for rest. It is a phase where the body ask for more gentleness and kindness. Allow yourself to slow down if necessary, without feeling guilty.
Phase 3: Ovulation
Pendant ovulation, you will be able to to feel particularly powerful and dynamic, with a increased motivation. However, be cautious, as your joints become slightly more fragile during this phase, increasing the risk of injury. Make sure to take care of yourself warm up and to listen to your sensations !
Phase 4: The follicular phase
Finally, when you enter the follicular phase, your energy is gradually returning. It's the perfect time to dive into some more intense activities or reach new goals, as your body is often more efficient et receptive to the effort.
Each step of your cycle its own strengths and characteristics. By respecting them, you will be able to adapt your activities to your needs and feel more in harmony with your body. 😊
The effects of menstruation on the body
Now that you better understand the phases of your cycle, let's examine the concrete effects of the menstruation on your body. How do they influence your desire or ability to play sports ? 🤔
During your ruthe, your body undergo significant changes that can sometimes impact your energy and your comfort.
During your period, your body work hard. You can feel of the fatigue : your energy decrease, especially if your flow is important !
In addition, you may feel some abdominal cramps, caused by the uterine contractions, who are trying to eliminate the uterine mucosa. These pain, although unpleasant, are normal and vary in intensity from one person to another.
On the plan hormonal, the fall of levels ofestrogens and progesterone during the menstruation can have some impact on your mood and motivation. You may feel more emotional or lack the drive to embark on a sports session. It is a completely natural response to your body. 🌸
However, these effects do not mean that you must give up sports ! On the contrary, adapting your sports practice can help you better navigate this phase.
Remember that chaque cycle is unique and that your feelings are important. You don't have to force it if your body is craving rest. The sport is an ally, not an obligation. Take care of yourself and adapt your pace to your needs, in complete serenity. You are able to find the balance that suits you, even during your rules. 😊
How to break the taboos around sports and menstruation?
Despite the numerous benefits of sport during menstruation, this topic is often surrounded by taboos. 🥲
Yet, it is possible to change mindsets and inspire others women to fully embrace this reality. The testimonials of sports, who continue to performer despite their menstruation, are as many sources of inspiration and examples of resilience.
Also, awareness plays a key role: education on themenstrual hygiene is essential, and brands as well as associations are actively committed to breaking these taboos and promoting a better understanding of this topic. 💪
Common misconceptions about sports & menstruation
"I can't exercise, I'm too tired."
Have you ever thought that? You are not alone! It's time to take stock of these preconceived ideas related to the sports practice during menstruation that hold you back.
Common misconception 1: you need to rest during your period.
That's false!
Of course, listen to your body is essential, and rest can sometimes be necessary, especially if you are going through a period of intense fatigue or significant pain.
However, a moderate physical activity helps to reduce muscle tension, improve your mood and to decrease the menstrual pain. You do not need a sports performance high level to feel these benefits, but simply from move at your own pace. 🤗
Common misconception 2: exercise worsens menstrual pain.
Another misconception!
In reality, thephysical activity stimulates blood circulation and promotes the endorphin release, these happiness hormones that act like natural pain relievers.
The movement can also relax the muscles of the uterus et reduce cramps. A lot of women they even note that their pain decreases after a light activity.
If you are worried about worsening your symptoms, start slowly and observe how your body reacts.
So, ready to break these myths? 💪
Exercising during your period is not an insurmountable challenge, but rather an opportunity to discover what works for you. Whether you choose a small session or a more intense activity, the important thing is you feel good in your body and to respect their needs. 😊
The benefits of exercise during menstruation
Exercising during your period ? This may seem counterintuitive, especially when the fatigue or the cramps settle in, but the benefits are very real and deserve to be explored. Thet's take the time to understand why moving during this period can become a true asset for your well-being. 👍
Le sport is a powerful ally for relieve menstrual pain. When you practice a physical activity, your body releases endorphins, these famous "happiness hormones", who act as a natural painkiller. They help to reduce the discomfort related to cramps and provide a pleasant feeling of relaxation.
You may even notice that these benefits extend beyond your session, improving your mood and reducing the feeling of heaviness.
But that's not all!
In addition to its soothing effects, the sport contributes to improving your well-being global. It helps to reduce stress, often exacerbated during menstruation, and can boost your self-confidence. Feel your body in motion, even in a gentle activity, is a reminder of your strength and your ability to get through this period. 😊
Maintain a sports routine, even light, is an investment in your health in the long term. Consistency is key: each small session account. You don't need to aim for performance exceptional during your rules. The important thing is to move at your own pace and to respect your limits.
In conclusion, you have everything to gain by continuing to mover, even gently. Each effort, no matter how small it is, it is a victory for your well-being. So, why not give it a try? Your body will thank you. ✅
What sports to practice during menstruation?
Now that you are convinced of the benefits of a sports practice during menstruation, it's time to choose the exercises athletes that suit you best!
Here are some suggestions for stay active while respecting your body. 🌸
-
Gentle activities:
like the yoga, the pilates or the stretching, are ideal for promoting relaxation and relieving tension.
These exercises help stretch the muscles, improve posture and reduce abdominal cramps. As a bonus, they help to regain a sense of calm and serenity! -
Moderate intensity sports :
la fast walking, the swimming or the bicycle, these activities stimulate blood circulation, which can mitigate the menstrual pain, bringing you a energy boost. They are perfect for you reconnect to your body gently. 🚀 -
Sports to avoid or modify :
les very intense exercises or with the risk of injuries (jumps, sprints) can be painful.
These movements can be uncomfortable, even tiring, according to your energy level. The essential thing is to adapt yourself: listen to your body and prioritize what makes you feel good.
The most important thing is to move at your own pace and to respect your limits. No matter the activity chosen, each effort, even moderate, will help you feel better and get through this time with confidence and ease. 😊
Practical tips for exercising during your period
But then how make your workout session more comfortable and effective during your period? We give you some practical tips. 😍
For stay active during your rules, start by choosing a suitable outfit !
If you practice it swimming, choose a period swimwear, a practical and comfortable alternative to traditional protections.
For all other sports activities, prefer breathable leggings and sport menstrual panties, designed to ensure optimal comfort while allowing you to move freely.
Hydration is also essential: drink plenty of water to help your body to compensate for fluid loss and to avoid fatigue.
Food side, prioritize some iron-rich foods (as green vegetables or lentils) and in magnesium (like nuts or dark chocolate), which support your energy and reduce cramps. 😖
Finally, always be listening to your body. If you feel a fatigue excessif or ofs significant pain, slow down the pace or give yourself a moment of rest. Respect your needs et adapt your session dependingYour sensations are the key to staying in harmony with yourself throughout your menstrual cycle. 🩷
Exercising during your period is not only possible but also beneficial. By adapting your practical in your state, you can reduce your pain, improve your well-being and staying active. ⚡
Remember that each body is different and each sensation it is too! Listen to you and move to your rhythm.
So, ready to move during your period ? 💪
