Try this 5-minute workout to relieve period pain and PMS

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You are reading Getting active, the boost we need to be active, however, makes us happier and healthier.

When you have period pain or a bad mood, it can be tempting to grab a duvet and hibernate until the end of the week.

There’s nothing wrong with that, of course, but you might actually find your symptoms subside if you get up from the couch and move around – just a little.

Regular exercise has many physical and mental benefits, and those benefits continue even when you have your period, says Dr Folusha Oluwajana, graduate general practitioner and fitness instructor, specializing in sports and exercise medicine.

“Exercise is associated with reducing anxiety and improving mood, and the endorphins released during exercise have a relaxing and analgesic effect on the body. This means that regular exercise can help relieve mood disorders, PMS symptoms and pain relief during your period, ”she told HuffPost UK.

“Some studies have shown that women who continued to exercise during their period reported less pain. Exercise helps increase energy levels and improve sleep, which can also be affected by your period.

You may feel more tired, weaker, and less focused during your period, so reducing high-intensity exercise and lifting heavy objects may be appropriate. But that doesn’t mean you have to quit altogether.

“Low-impact, low-intensity exercises like walking, jogging and yoga are good options,” says Dr. Oluwajana. “Or try this low impact bodyweight workout you can do in the comfort of your living room!” Repeat each exercise for 30-45 seconds each, repeat 3-5 rounds.

Mark Dr. Oluwajana’s workout for your next period:

The largest stretch in the world

  • Start in a plank position with your toes and hands on the floor. Your shoulders should be directly above your wrists.

  • Place your right foot on the outside of your right hand.

  • Lift your right hand off the floor, reaching it toward the ceiling as you rotate your torso and turn your head to follow.

  • Return your hand to the floor as you rotate your torso to the starting position and return your foot to the plank position.

  • Repeat on the opposite side.

Squat pulses

  • Start standing with your feet shoulder-width apart.

  • Descend into a squat by pushing your hips back and bending your knees.

  • Pulse up and down at the bottom of the squat.

Give up knee workouts

  • Start standing. Take a step back with your right leg, placing your right knee on the floor in a lunge position.

  • Then bring your left knee to the floor in a kneeling position.

  • Step forward with your left leg back into your lunge position.

  • Cross the left foot to stand up, lift the right knee off the floor and come up to your chest.

  • Repeat on the opposite side.

Standing punches

Dr Folusha Oluwajana
  • Start standing with a wide stance and hold your fists at chest height.

  • Shift your weight into your right foot, lifting your left heel off the ground as you strike across your body with your left fist.

  • Repeat quickly, alternating sides.

Half Deadbugs

Dr Folusha Oluwajana
  • Start lying on your back on the floor, lift your legs off the floor and bend your knees 90 degrees.

  • Prepare your trunk and slowly lower and straighten one leg towards the ground, holding it a few inches off the ground.

  • Return to the starting position and repeat with the opposite leg.

Move celebrates exercise in all its forms, with accessible features that encourage you to add movement to your day because it’s not only good for the body, but also for the mind. We understand: Workouts can be a bit strenuous, but there are ways to move more without dreading it. Whether you like hikes, bike rides, YouTube workouts, or hoop routines, exercise should be something to enjoy.

HuffPost UK / Rebecca Zisser



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