Premenstrual syndrome is a group of symptoms that occur during a woman's menstrual cycle.Mild symptoms can get more severe and interfere with daily activities, like headaches or mood swings.Exercise has been shown to be just as effective as over-the-counter medication in helping to relieve the symptoms of premenstrual syndrome.Regular exercise before and during menstruation can help alleviate symptoms of premenstrual syndrome.
Step 1: Go for a walk.
Walking is a great exercise to do when you're having symptoms of premenstrual syndrome.It's a low intensity exercise that you can do anywhere.It feels like walking is a more relaxing exercise compared to running or a spin class.Many studies show that walking is a good way to relieve symptoms of premenstrual syndrome.During the days leading up to and during your menstrual cycle, try to walk for 30 minutes.It's better to have a good friend, spouse or family member with you.The social connection of being with a good friend can help alleviate a depressed mood.
Step 2: You should do yoga.
In addition to walking, yoga is a great form of exercise to do when you are having symptoms of premenstrual syndrome.It's great for stress and yoga can alleviate the pains associated with premenstrual syndrome.The Seated twist is a good yoga pose.This pose can be used to massage your lower abdomen and relieve cramps.Place your foot on the floor while crossing one leg over the other.With your knee facing the ceiling, your crossed leg should be bent over.Place your torso in the opposite direction of the bent leg.If you want to switch sides, hold this position for a few seconds.A wind pose.This is a great pose that can help relieve cramps.Place your back on the ground to start.Bring your legs up to your chest.Wrap your arms around your shins and hold on.A child is posing.This is a yoga pose that calms you down.To start, kneel on the floor.Take your upper body over your legs and place your forehead on the floor.Put your arms on the floor.Hold this position for a while.
Step 3: Go for a swim.
You might not think of being in a bathing suit and swimming with a PMS exercise.Being in the water is a great way to get in some exercise and relieve some symptoms of pre-menstrual syndrome.Swimming is a low impact exercise.You don't do the hard jumping associated with running or jumping.The water helps your body feel light and flexible.The cooling sensation of the water can make you feel a little more relaxed and relieve any pains you may have with premenstrual syndrome.You can try out a variety of activities, from jogging to water aerobics.For at least 30 minutes, aim to be moving or swimming.
Step 4: Flexibility training and stretching are recommended.
Similar to yoga, there are stretches and flexibility training exercises that can help relieve symptoms of PMS.These exercises can help with back and neck pain.Do a forward bend.It's possible to do this when you feel your neck, shoulders or back tighten up.Stand with feet hip width apart and allow your torso to fold over so your head hangs towards the floor.All your muscles go limp if you let your upper body relax.Hold here and repeat as needed.Do a reclined butterfly stretch.Sit on the floor with your legs bent.The bottom of your feet should be touching your legs.To lie on your back, lie down on the floor.Allow your legs to rest.Try a reclined stretch.Put your feet out in front of you and lay on the floor.Pull your knee closer to you with your hands if you bring one knee up to your chest.Hold here for a few moments and then switch sides.You can try a seated forward bend.Put your legs out in front of you and sit on the floor.Place your legs at a 45 degree angle from your body.Pull your torso over in front of you.Hold this position for a while.You can repeat as you please.
Step 5: Don't stop being active all month.
The week or two prior to the start of their cycle is when the best time to exercise is.It can help with headaches, moodiness, and depression.Stay active for the entire month to get the best relief.Studies show that the more active you are, the less likely you will experience intense PMS symptoms.The participants in the 150 minutes of cardio weekly had less pain during their cycle.Aiming for at least 150 minutes of aerobic activities each week is recommended by most health professionals.This could include walking, jogging, hiking, dancing, swimming, or taking a spin class.Strength training can be done for a day or two.These exercises will help round out your workouts during the week.
Step 6: It's a good idea to drink a lot of fluids.
It's important to drink a lot of fluids even if you don't plan on being active during your period.It's important to drink an adequate amount of fluid when you're exercising.It's important to drink plenty of fluids during menstruation.Ensuring you're drinking an adequate amount of water and other beverages can help women who experience some fluid or water retention.You can help relieve the feeling of being bloated by exercising.You have to take extra care to make sure you replace all the fluids lost through sweat.10 to 13 glasses of clear, hydrating fluids is what you should aim for.You should drink 1 to 2 ounces of water for every kilogram of body weight.Depending on your activity level, you would need to drink between 70 and 140 ounces a day.The alcohol and caffeine should be avoided during this time.You can drink sparkling water, decaf coffee and tea.
Step 7: It's a good idea to wear comfortable clothing.
It is important to wear clothing that is comfortable while exercising.If you're experiencing symptoms of premenstrual syndrome, this is especially true.It's important that you feel comfortable in your clothes when you aren't feeling 100%.If you want to start, go for stretchy or loose fitting clothes.You might want to go for a baggy t-shirt instead of a fitted top.If you feel like your flow is too heavy, consider wearing dark colored pants, like black, dark grey or dark navy blue.The sports bra is a component to consider.If you experience breast tenderness or swollen breasts as part of your symptoms, wear a sports bra that will give you a lot of support if you're doing an activity like jogging or using the elliptical.
Step 8: The right products are used.
It's important to have the right products on hand to make sure you can exercise comfortably, whether you're going for a swim, relaxing in the steam room or jogging.It doesn't mean you have to avoid swimming or skipping the pool if you're having symptoms of premenstrual syndrome.It's a good idea to wear a feminine hygiene product instead of a sanitary pad.It's not true that you have to avoid the pool or ocean on your cycle.A sanitary pad or panty liner can make some women feel more comfortable.If you're worried about leaking, these can be a good back up.You will be able to exercise regardless of which item you choose.Tough workouts do not increase flow.
Step 9: Don't wait to treat symptoms.
It can be hard to get motivated to exercise.It will be easier to stick to an exercise routine if you are more proactive with managing your symptoms.You can track your symptoms on a calendar.This can help you start treating the symptoms.This can help you avoid getting to a point where you don't want to exercise at all.Increase your water intake, increase your aerobic exercise and think about your diet a few days before you start to experience symptoms of premenstrual syndrome.Special exercises during the upcoming week can help relax you and ease your symptoms.Ask a friend to plan a few walks with you during the week, or sign up for water aerobics classes at your gym.
Step 10: The focus should be on your diet.
Diet plays an important role in managing symptoms of premenstrual syndrome.There are items that can help with the symptoms of PMS.There are foods that can make them sick.Focus on eating smaller meals if you want to make these changes.It can help reduce the feeling of being bloated during the day.Go for fruits, whole grains and vegetables.A balanced diet can help you get the iron you need.You may want to avoid vegetables that produce gas.If you want to avoid foods like beans, lentils, cabbage, broccoli and cauliflower, consider skipping them.Alcohol, caffeine, salty foods, and high fat foods should be avoided.
Step 11: Stress can be managed.
It can be easy to get stressed out when you're experiencing symptoms of premenstrual syndrome.The hormones do not make it easy to manage stress.Exercise helps relieve stress and symptoms.Talk to someone.Talking to a friend, family member or therapist is an easy way to manage stress, moodiness or depression.If you want to work out together, spend some time together.Spend time meditating, sit down with a good book, watch a movie, or listen to your favorite music.It's a good idea to consider doing acupuncture.It's been shown to help relieve stress.
Step 12: Take vitamins and supplements.
There are a variety of over the counter items that you can take to ease your symptoms.Go for a multivitamin if you want to try some of these ideas.This all in one supplement has a lot of vitamins and minerals that are great for women's health.It's a good idea to include a fish oil or supplement.Studies show that healthy fats can reduce the symptoms of premenstrual syndrome.Try some herbal remedies.There are some herbal remedies that can help with the symptoms of premenstrual syndrome.Try valerian root or chaste berry.
Step 13: Take mild pain medications.
Some of the common over-the-counter medications are designed for the symptoms of premenstrual syndrome.These can be great medications to use if you want to get in a good workout.Ibuprofen or naproxen should be taken.The best relief for menstrual cramps is provided by these medications.If you only experience mild headaches, you can use a pain relief.Don't use a pain relief with added caffeine.Some medications can help relieve multiple symptoms if you experience a wider range of symptoms.Most of the time, they include a painReliever, Diuretic and medications to help you feel less bloated.If you have any symptoms, treat them immediately.If you address them quickly, you will feel good enough to work out.
Step 14: A heating pad can be used.
It's a good idea to hold a heating pad against your stomach or lower back.Try to use a heating pad for 10 to 15 minutes at a time, then remove it and allow your skin to return to its normal temperature.If you want to use a heating pad while you are on the go, you can try the adhesive heating pads.A warm bath is another option.Taking a bath can help soothe your muscles after a workout.