Should you still work out if you've got PMS? 6 gym exercise swaps to try
Women with premenstrual syndrome or PMS may feel uncomfortable exercising, but they don't have to skip the gym. A personal trainer and a consultant with National University Hospital's Department of Obstetrics & Gynaecology offer tips on how to adjust workouts during menst…
Intelligence analysis by Llama
Women with PMS can adjust their workouts to feel more comfortable during menstruation. A personal trainer and a consultant with National University Hospital's Department of Obstetrics & Gynaecology offer tips on how to do so.
When you have PMS, your body feels heavy, tender, and bloated. You might feel tired, grumpy, and have headaches. Exercise can help make you feel better by releasing endorphins, which are like natural painkillers. You can still work out, but you might need to adjust the intensity or take breaks if you're feeling uncomfortable.
Analysis
The Impact of Menstruation on Exercise Performance
While some studies suggest that body strength and endurance during the follicular phase are increased in women, the evidence is not strong, said Dr Karen Lim, a consultant with National University Hospital's Department of Obstetrics & Gynaecology, Division of Maternal Fetal Medicine. The phases only occur in women with regular monthly cycles (that is, 21-to-35-day cycles). Women with irregular cycles or who are on hormonal treatments may not go through the menstrual, follicular, ovulation, and luteal phases on a monthly basis.
Adjusting Workouts During Menstruation
The key is to let your body tell you. Everyone responds differently, so it really comes down to how the person feels on the day, said Kino Soh, a personal trainer with UFit. If someone is dealing with more severe symptoms like strong pain, dizziness, or vomiting, rest is the better option. For mild to moderate discomfort, she said: We can always adjust the session's intensity.
The Benefits of Exercise During Menstruation
Exercise can actually help alleviate PMS symptoms. Endorphins, a chemical that your body produces to relieve pain and give a sense of well-being, can improve mood and primary dysmenorrhea (menstrual cramps that occur in the absence of any underlying pelvic disease), said Dr Lim. However, there is no clear evidence that exercise results in lighter menstrual flow. If a woman is dealing with more severe symptoms like strong pain, dizziness, or vomiting, rest is the better option.
Key points
- Women with PMS can adjust their workouts to feel more comfortable during menstruation.
- A personal trainer and a consultant with National University Hospital's Department of Obstetrics & Gynaecology offer tips on how to do so.
- Exercise can help alleviate PMS symptoms by releasing endorphins.
- Women with PMS should listen to their bodies and adjust their workouts accordingly.
If women with PMS can adjust their workouts to feel more comfortable during menstruation, they may be able to continue exercising without exacerbating their symptoms. This could lead to improved overall health and well-being.
If women with PMS are not able to adjust their workouts to feel more comfortable during menstruation, they may need to take extended breaks from exercise. This could lead to a decline in physical fitness and overall health.
