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When you’re struggling with period pain or a low mood, it can be tempting to grab a duvet and hibernate until the weeks go by.
There’s nothing wrong with that, but you can actually ease your symptoms if you get up off the couch and walk – just a little.
Regular exercise has many physical and mental benefits, and these benefits continue even when you are in your period, says Dr. Folusha Oluwajana, a qualified GP and fitness instructor who specializes in sports and exercise therapy. .
“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 during your period may be associated with mood disturbances, PMS, and more. Can help with symptoms and pain relief,” she tells HuffPost UK.
“Some studies have shown that women who continue to exercise during their periods have less pain. Exercise helps boost energy levels and improve sleep, which also negatively impacts your menstrual cycle. can make an impact.
You may also feel more tired, weak and less focused during your period, so reducing high-intensity exercise and heavy lifting may be appropriate. But that doesn’t mean you should stop completely.
“Low-impact, light-intensity exercise such as walking, jogging, and yoga are good options,” says Dr. Oluwajana. “Or try this low-impact body weight workout that you can do from the comfort of your living room! Repeat each exercise for 30-45 seconds, repeating 3-5 rounds.”
Bookmark Dr. Oluwajana’s workout for your next period:
world’s largest stretch
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Start in a plank position with your toes and hands on the floor. Your shoulders should be directly over your wrists.
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Step your right foot to the outside of your right hand.
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Lift your right arm off the floor, reaching it toward the ceiling as you rotate your torso, and tilt your head back.
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Return your hand to the ground as you rotate your torso back to the starting position and return your leg back to plank position.
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Repeat in the opposite direction.
squat pulses
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Begin standing with your feet shoulder width apart.
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Lower into a squat while pushing your hips back and bending your knees.
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Pulse up and down at the bottom of the squat.
surrender knee drive
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start standing. Step backward with your right foot, keeping your right knee on the floor in a lunge position.
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After this, bring your left knee to the knee position by resting it on the ground.
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Step back into your lunge position with your left foot.
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Drive through left leg to stand, lift right knee off floor and drive toward your chest.
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Repeat in the opposite direction.
permanent punches
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Begin standing with a wide stance and hold your fists at chest height.
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Shift your weight to your right foot, lifting your left heel off the floor as you punch your body with your left fist.
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Quickly repeat alternating sides.
half deadbugs
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Begin by lying on your back on the floor, lift your feet off the floor and bend your knees at 90 degrees.
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Tighten your core and slowly lower and straighten one leg toward the floor, keeping it a few inches off the floor.
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Return to the starting position and repeat with the opposite leg.
The Move celebrates exercise in all its forms, with accessible features to encourage you to add movement to your day – because it’s not only good for the body, but the mind as well. We get it: The workout can be a bit slogan, but there are ways you can get more and more moving without dreading it. Whether you love hiking, bike riding, YouTube workouts or hula hoop routines, exercise is something to be enjoyed.
HuffPost UK / Rebecca Zisser
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