Pain during menstruation can be overcome by exercising. nowThere are several exercise options to reduce menstrual pain that you can try. This type of exercise is generally safe and easy to do at home. Come on, see the following information.
Pain during menstruation is a common complaint felt by women during menstruation. This is caused by the release of the hormone prostaglandin which causes the uterus to contract to release an unfertilized egg.
Some women have mild menstrual pain. However, not a few also experience severe and unbearable menstrual pain that interferes with daily activities.
To reduce menstrual pain, you can do light exercise, such as cycling, walking, and yoga. Several studies show that regular exercise has been shown to reduce menstrual pain in some women.
Exercise to Reduce Menstrual Pain
When you exercise, your body releases endorphins, which act as natural pain relievers. This hormone can reduce menstrual pain that appears. The following are some exercise options to reduce menstrual pain that you can try:
1. Take a walk
Light exercise, such as leisurely walking, has been shown to relieve complaints that arise during menstruation, such as abdominal pain or cramps, headaches, flatulence, and breast tenderness. To get these benefits, take at least 30 minutes every day to take a leisurely walk.
2. Swimming
There is a myth that says that women should not swim during menstruation, even though this myth has not been proven true. In fact, swimming during your period is safe if you use the right menstrual products, such as tampons or menstrual cup.
Swimming is one type of exercise that can reduce cramps and fatigue during menstruation. The recommended duration of swimming is about 10–30 minutes 2–5 times a week.
3. Cycling
Cycling is a light aerobic exercise that is good for reducing menstrual pain. If you do it regularly, cycling will make blood flow more smoothly and make you more relaxed, so that pain during menstruation will be reduced.
If you are not used to it, you can start by cycling for 15-20 minutes, then slowly increase to about 30 minutes each day.
4. Yoga
Yoga is a type of light exercise that can make the body more relaxed, calm the mind, and reduce menstrual pain complaints. This practical exercise that can be done at home has been proven to be effective in reducing symptoms of pain and stress in women during menstruation.
5. Pilates
The movement in Pilates is good for improving blood flow, stretching muscles, and increasing endorphins which can reduce pain during menstruation. Not only that, this exercise is also good for strengthening muscles and joints and relieving back pain.
In addition to some of the exercise options above, you can also try other types of exercise to reduce menstrual pain, such as aerobics and zumba.
During menstruation, you are encouraged to keep exercising even if you have to reduce the intensity. Choose the type of sport you like. Not only reducing menstrual pain, exercising can also reduce the stress you experience.
If the various exercise options to reduce menstrual pain above are not effective, immediately consult a doctor so that proper examination and treatment can be carried out.
