Exercising during your period: good or bad idea?

Sport and periods : the winning combo? Today is a perfect date to address this question. Indeed, January 24th is International Women's Day of Sport . Established in 2014 at the instigation of the Higher Audiovisual Council, it aims to promote women's sport and remedy its under-mediatization. This mission is reflected in particular by the organization of an annual awareness-raising operation called " Sport Féminin Toujours " since 2018. An initiative that encourages French media to promote women in sport and contributes to the emergence of previously little-considered themes. Like the very rare one, covered on the front page of L'Équipe Magazine in February 2017: " Periods . Champions break the last taboo in sport . " Beyond high-level athletes , the problem is real for all menstruating people : can you play sport during your period ? What are the benefits and limitations of exercising during this very special phase of the menstrual cycle? ?

The benefits of exercise during your period: pain reliever and natural relaxant

For a healthy woman who feels the desire or need to do so, practicing a sporting activity during her period is entirely possible, and even recommended. As proof, 78% of the 14,184 women surveyed via the sports social network Strava, as part of a global study conducted between February and March 2019, stated that "sport reduces symptoms related to their menstrual cycle thanks to moderate activity and a healthy lifestyle." These benefits have been noted for both the body and the mind.

Exercise relieves menstrual pain

Among the symptoms observed during menstruation, there are more or less severe pains felt in the lower abdomen, sometimes also in the lower back, at the lumbar level. These uncomfortable, often disabling sensations are caused by the muscles of the uterus contracting in order to facilitate and accelerate the expulsion of menstrual blood. However, during physical exertion, the respiratory rate and blood flow increase in order to satisfy the higher oxygen needs of the body's muscles. This maximized supply of oxygen to the muscular areas, including the pelvic area, helps calm abdominal cramps and relieve menstrual pain. In addition, during a sports session, the body secretes various hormones, such as endorphins, a natural analgesic whose effectiveness against pain is comparable to that of morphine.

Physical activity during menstruation improves mood

Still according to the Strava study cited above, among the 3,000 French participants, 28.7% noted that sport helped them fight sleep disorders and 48.7% reported better management of their mood swings and irritability thanks to physical exercise. The hormones released during sporting activity contribute to these positive effects on the mind. Endorphins, previously mentioned as painkillers, are called the hormones of happiness: they generate a feeling of well-being and calm during and after training. Adrenaline, the stress response hormone, by mobilizing the body for physical effort, gives a boost . Overall, sport helps release accumulated tension and stress, which makes it easier to manage emotions that are often unstable during menstruation.

So, to the question "can you exercise during your period?", the answer is yes. However, to the question "should you exercise during your period?", the answer is no. Every woman is unique and experiences her menstrual cycle differently. Menstruation varies greatly, both between women and for the same person depending on the context (age, health, type of contraception). It can sometimes be a barrier to certain everyday activities, particularly physical ones. Systematically recommending exercise during your period is inappropriate and can lead to guilt. This becomes counterproductive, as it detracts from the primary goal: overall well-being.

Obstacles to playing sports during periods: heavy flow, PMS, performance

According to an Ifop study carried out in April 2021, 57% of women questioned about the impact of menstruation on their lives acknowledged that having their period had already prevented them from participating in a sporting activity. Among this panel, almost half (48%) report having painful periods , 14% of which are very painful. 81% experience negative effects on their physical and psychological state: fatigue (80%), irritability (71%), emotionality (64%), malaise (59%), depression (42%) or anxiety (42%). Symptoms so pronounced in some women that they do not feel able to do sport at the start of their cycle.

Other factors that can hinder sports practice: anemia, very often due to an iron deficiency in the case of abnormally heavy periods, or endometriosis, which can be a source of pain such that movement is impossible.

Finally, for professional athletes, as Carole Maître, gynecologist at INSEP (National Institute of Sport, Expertise and Performance), indicates in an interview for France TV : "Several studies have shown that there is no significant decrease in performance." However, a large majority of women believe that they perform less well before and during their periods. The most detrimental symptoms are those of premenstrual syndrome (PMS) , appearing in the week before menstrual bleeding, "such as weight gain - very troublesome in weight-class sports." This can reduce athletic performance and lead to a drop in motivation or a loss of self-esteem. However, "there are medicinal or homeopathic solutions that can help regulate the cycle. There is also the possibility of adapting training to take into account the athlete's cycle. In the follicular phase (the start of menstruation), it is advisable to focus on exercises focused on technique and resistance: we are less focused on endurance and long work."

Another solution to help you exercise during your period: menstrual underwear.

Menstrual panties, a high-level ally for sport

Choose period protection that is adapted to the amount of your menstrual flow, your body shape and the type of sport you do.

Menstrual underwear, with its many benefits , is ideal for sports. Technical, they are ultra-absorbent and therefore very effective. Made from antibacterial organic cotton, they guarantee breathability and no odors. Close-fitting and equipped with elastic lace, they adapt to your curves and stay in place during your movements.

At Perdième, you have the choice between:

• the panty version with a flattering cut for medium to heavy flows, including organic cotton menstrual panties ;

• and the boxer version for heavy to very heavy flows, with a more encompassing shape on the buttocks and hips, including the menstrual boxer

 

It's possible to combine exercise and your period. Obviously, it's not about forcing yourself. If you don't usually exercise at all or if you consistently suffer from very heavy and/or painful periods, there's no need to inflict a workout on yourself that won't bring any comfort. But when you feel up to it, practicing physical activity is compatible with your periods. By adapting your exercises and choosing healthy and effective sanitary protection like Perdième menstrual underwear , you're ready! In any case, never hesitate to consult a healthcare professional for informed and personalized advice.

 

Written by cd