Four exercises to help combat period pain, according to the experts
International Women's Day sparks recommendations to avoid pain during menstrual cycle
Four exercises to relieve period pain have been revealed by experts, in light of International Women's Day.
Mood swings, low energy levels and lack of motivation all have something in common - being the result of a woman’s monthly menstrual cycle.
When a woman’s estrogen and progesterone levels are low right before their period, this can impact dopamine production or 'the happy chemical' being released in the brain.
Rowan Cooke, sport and exercise specialist at Bulk.com, said: “Hormones play a huge part in a woman's life, and many women may not know that exercise can help regulate their hormonal balance, including estrogen and progesterone levels.
“Being hormonally balanced can have a positive effect on menstrual health, fertility, and menopausal symptoms. Also, the best way to increase dopamine levels is by exercising regularly with low-impact workouts.”
The four recommended exercises for women to combat menstrual symptoms are:
1. Walking
Walking at a good pace, around 100-150 minutes per week, is recommended.
2. Yoga
Whilst the practice of yoga is focused on relaxation techniques and stretching certain parts of the body that aren’t normally stretched, yoga can also boost dopamine levels by increasing cardiorespiratory output.
3. Weight lifting
Try to lift weights three to four times per week, with essential rest days in between and the target of slightly increasing your weights every two to three weeks.
4. Swimming
If cold plunges aren’t for you, around 30 minutes of swimming in water at room temperature is a significant stimulus for endorphins and dopamine release.