The Low-Impact Workout You Should Try During PMS
If you have a menstrual cycle, you might notice that you feel on top of the world at some points in your cycle and down in the dumps at others. Depending on where you are in your cycle, your hormones will fluctuate and cause different symptoms. If you haven't conceived during the luteal phase, or the approximately 2 weeks leading up to your period, you may start to feel bloated, experience mood changes, or suffer from headaches and breast tenderness (via Healthline). If this sounds familiar, a low-impact workout may be ideal for getting some movement in without putting too much stress on your body.
During the luteal phase, the follicle the egg has been released from during ovulation — also known as the corpus luteum — begins releasing hormones (via Healthline). These elevated hormones thicken the lining of your uterus in preparation for a fertilized egg to be implanted, resulting in a pregnancy. If pregnancy doesn't occur, the corpus luteum will shrink and be resorbed into the body, causing hormone levels to drop. This drop in hormones is what causes PMS symptoms, like food cravings, trouble sleeping, low energy, and changes in sexual desire.
Being gentle during the luteal phase
At the beginning of the luteal phase, you may still be feeling energized and upbeat from your recent ovulation, according to MindBodyGreen. This is a good time to continue with cardio workouts and strength training since you'll have lots of energy to burn. When hormone levels begin to drop, it may be wise to switch to workouts that are less stressful on the body, such as low-impact workouts, walking, or yoga.
MindBodyGreen has come up with a workout that's perfect for the luteal phase, or during PMS. Created by a certified personal trainer and their clinical advisory board of doctors, nutritionists, and more, the video is gentle, grounding, and stress-free. All you need is some space and a mat. "We're going to be moving in a way to just really get our blood circulating and listening to our body," the video begins. No burpees, no jumps, no pushing yourself too hard. Give it a try next time you're in the luteal phase!