Regular Exercise And Changes in Food Intake Alleviate Problems Associated With Menstruation And Pms

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Girly charms, tears and period cramps can be used as an excuse for almost anything. Well, almost! Your workout routine is the last thing that should suffer because you’ve got your periods. Our bodies are machines designed for physical work and function best when they are made to work physically. So why should one stop exercising because of their period? In fact, it’s a reason to continue to exercise, especially if you are not experiencing any great discomfort. With regular exercise, chances are that you may not even have any water retention which leads to that dreaded bloated feeling. Our body holds on to water if there is not enough water and also if there is not enough physical exercise.

According to Dr Rishma Dhillon Pai, Mumbai-based gynaec, “Regular exercise and changes in food intake such as reduction of salt and caffeine definitely go a long way alleviating the problems associated with Menstruation and PMS. A woman must continue to exercise during these five days and can reduce the intensity of exercise if needed. Walking is always a good option. Exercise is also the best stress buster. Combine it with stretching, and your body will feel relaxed and you will be in a better mood. Yes, even when it’s that time of the month.


Start with a warm-up of five to seven minutes. Hit the weight training floor for a bicep and tricep workout that is light and stimulates the muscles, keeping the metabolic fires burning. Don’t tax the back, in case you are worried about a bad backache.


If you don’t feel like weight training, stretching is another option. First, stretch the biceps by extending both arms out on your side, parallel to the floor. Fists closed rotate the arm from fists facing out to fists facing behind you. Hold for a count of 10-15 seconds. Repeat four times.

Next stretch the triceps. Keep the upper arm raised above your head next to your ear, the forearm from the elbow behind your head. With the other hand, push the elbow towards your head; you will automatically feel a stretch in the triceps. Do four reps for each arm.

Do an overhead stretch for the torso and obliques. Stand with your feet as wide apart as your shoulders, extend your arms straight above your head and try to go higher and higher overhead. This stretches the entire body. Hold for 10-15 seconds. When you are well within the stretched position, try and push yourself even by a millimeter but don’t tax yourself too much. With arms overhead swing to your right, trying to go slowly lower from your torso. Once again, hold this position for 10-15 seconds. Ideally hold for 30 seconds and repeat two times on both the right and left side.


Hammer Curls:

Standing with your feet as wide apart as shoulder width, hold dumbbells in the hammer position. Keep your arms to your side. Just extend the arms all the way down and bring them up till the dumbbell comes close to the shoulders. Do two sets of 15 reps each.

Incline Dumbbell Curls:

This exercise is done lying face up on an inclined bench fixed at about 40 degree incline angle. Keep the elbow to the side of the body but slightly behind. Once again from a natural hang position, curl up by bringing the dumbbells close to the shoulder. Go fast on the way up and come slowly. Do two sets of 15 reps each.


Close Grip Bench Press:

This exercise is done lying face up on a flat bench. Hold the bar with palms facing up in a narrow gripe, ice the distance between the two hands should be less than shoulder width. Hold the bar just above your chest and push it straight up. While doing the exercise you will feel tightness in your triceps. Do two sets of 15 reps each.

Seated Dumbbell Triceps Extension:

Seated on a flat bench, hold one dumbbell in your hands above your head. Keeping the upper arms straight, bring the dumbbell down behind your neck from your forearm and then slowly raise it above. Do two sets of 15 reps each.

Note: Always Consult Your Doctor before Starting a New Workout Routine


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