Heavy Periods and Exercise: What You Need to Know

Coupled with the desire to maintain an active lifestyle through exercise, it raises questions about how to manage physical activity during menstruation. In this comprehensive guide, we will explore the intricacies of heavy periods and their impact on exercise, providing you with actionable insights to help you navigate this common issue.

What Are Heavy Periods? 

A normal menstrual cycle lasts between 21 and 35 days, and menstrual bleeding typically lasts between 3 to 7 days. However, when a woman experiences heavy menstrual bleeding—defined as losing more than 80 milliliters (about 5-6 tablespoons) of blood during a period—this condition can be classified as menorrhagia. 

Menorrhagia can also be characterized by periods that last longer than seven days or are accompanied by severe cramping or pain.

The Relationship Between Heavy Periods and Exercise 

Maintaining a regular exercise routine is beneficial for physical and mental health. However, many women find that heavy periods can disrupt their ability to stay active. 

Engaging in exercise during menstruation may lead to concerns about leakage, discomfort, and fatigue. Yet, it is important to acknowledge that exercise can actually alleviate some menstrual symptoms, such as cramps and mood swings.

What are the Benefits of Exercise During Menstruation?

Physical activity can help release endorphins, which are natural painkillers. This can reduce menstrual cramps and improve overall comfort. 

Exercise is known to enhance mood through the release of serotonin and other feel-good hormones. This can be particularly beneficial during the emotional fluctuations that often accompany menstruation. 

While it may seem counterintuitive, moderate exercise can boost energy levels. Activities like yoga, walking, or light cardio can increase circulation and help combat fatigue.

How best pads for periods in India play a role in menorrhagia and Fertility?

These pads are designed to handle a larger volume of blood, often providing up to 8–12 hours of protection. Many brands offer extra-large pads with a greater absorbent capacity, which helps prevent leakage, a common concern during menorrhagia.

These best pads for periods in India, usually will be longer and often thicker, offering extended protection. They are especially useful during the night when many women experience heavier flow, reducing the risk of accidents.

Choosing the Right Type of Exercise 

Low-impact aerobic exercises, such as walking, swimming, or cycling, can be excellent choices. These activities are gentle on the body while still providing cardiovascular benefits. 

Yoga is particularly beneficial during menstruation. It encourages relaxation and helps reduce tension in the body. Poses that focus on gentle stretching can alleviate cramps and promote relaxation. 

Light to moderate strength training can be performed during your period. Focus on bodyweight exercises or lighter weights, paying attention to how your body feels. Avoid high-intensity workouts that may exacerbate discomfort.

What are the Tips for Exercising During Heavy Periods?

Understanding your menstrual cycle can help you anticipate when you may need to adjust your exercise routine. Keep track of your symptoms to identify patterns.

Invest in high-quality menstrual products designed for heavy flow, such as super-absorbent tampons or menstrual cups. These products can provide greater comfort and security during physical activity. 

Dehydration can worsen fatigue. Drink plenty of water before, during, and after exercise to maintain energy levels and reduce bloating

A Note on Exercise and Movement 

Regular physical activity can help reduce the intensity of menstrual cramps and improve circulation, which can ease the flow of blood during menorrhagia. Activities like yoga, walking, or swimming promote overall pelvic health and can alleviate discomfort during menstruation. 

In particular, yoga poses such as Child’s Pose, Cobra, and Seated Forward Fold are known to relax the muscles of the pelvic region, which can help relieve both cramps and heavy bleeding. Consistent practice of these poses throughout the month can also help balance hormone levels.

Chronic Blood Loss, Anemia and Endometrial Health

Menorrhagia  can lead to significant blood loss, which may result in iron-deficiency anemia. Anemia occurs when the body lacks sufficient red blood cells to carry oxygen to tissues, leading to fatigue, dizziness, and weakness. 

Anemia can impact a woman’s overall health and well-being, making it more challenging to maintain the energy levels necessary for conception. 

Endometrial Health For women with chronic Menorrhagia, the repeated shedding of the uterine lining can affect endometrial health. 

If the lining is excessively thick or if there is abnormal shedding, it could make it more difficult for an embryo to implant in the uterus. This can lead to recurrent pregnancy loss or difficulty maintaining a pregnancy.

When to Seek Medical Advice? 

While exercise can be beneficial, it is important to recognize when to consult a healthcare professional. If heavy periods persist or worsen, or if you experience symptoms such as severe pain or fatigue, it may be time to seek medical attention. 

Conditions like uterine fibroids, polyps, or hormonal imbalances can often be managed with the help of a medical provider.

Conclusion 

By understanding your body’s needs, selecting appropriate forms of exercise, and listening to your physical cues, you can manage your menstrual symptoms effectively. Remember that maintaining an active lifestyle can contribute to your overall well-being, even during challenging times.