PMS—those three little letters that can turn your world upside down.
From cramps and bloating to mood swings and fatigue, the symptoms can be downright miserable.
But before you resign yourself to a week on the couch, know that the right exercise routine can make a world of difference. Track your progress and hold yourself accountable on all the exercise you do with our Hello Jubilance Journal.
That’s right—exercise can actually help relieve PMS symptoms! But not all workouts are created equal. Here’s your guide to the best indoor exercises to embrace and those to skip when PMS comes knocking.
Jump Into: Yoga
Yoga is your BFF during PMS. This gentle form of exercise is perfect for stretching out cramped muscles, easing tension, and promoting relaxation. Focus on poses like Child’s Pose, Cat-Cow, and Reclining Bound Angle Pose, which are particularly good for relieving cramps and lower back pain. The deep breathing involved in yoga also helps to reduce stress and anxiety, making you feel more zen as you ride out your cycle. And if you’re needing more natural stress and anxiety relief, use our therapist-designed, Jubilance meditations catered to the emotional symptoms you’re feeling.
Jump Into: Pilates
Pilates is all about controlled movements and strengthening your core, which can be a lifesaver during PMS. The emphasis on core strength and stability helps to ease lower back pain and improve posture, which can suffer when you’re feeling bloated and uncomfortable. Plus, the focused, low-impact nature of Pilates is gentle enough to keep you active without overtaxing your body when you’re feeling less than 100%.
Jump Into: Light Cardio
When you’re dealing with PMS, the last thing you might want to do is an intense workout, but light cardio can actually help. Think brisk walking, cycling on a stationary bike, or dancing in your living room. These activities get your heart rate up just enough to boost your mood and energy levels, thanks to those endorphins, without pushing your body too hard. Plus, light cardio helps to reduce bloating and improve circulation, giving you a much-needed energy boost.
Jump Into: Stretching & Foam Rolling
Sometimes, all your body needs is a good stretch. Stretching and foam rolling are fantastic ways to release muscle tension, improve flexibility, and reduce stiffness—all of which can be exacerbated by PMS. Spend some time focusing on areas that tend to hold tension, like your hips, lower back, and shoulders. A few minutes of stretching or rolling out your muscles can make a big difference in how you feel, and it’s a perfect way to wind down after a long day.
Avoid: High-Intensity Interval Training (HIIT)
While HIIT workouts are fantastic for building strength and burning calories, they’re not the best choice when you’re dealing with PMS. The intense bursts of activity can be too taxing on your body, leading to increased fatigue, soreness, and even worsening cramps. Instead of pushing yourself through a HIIT workout, opt for something more gentle and soothing that won’t leave you feeling wiped out.
Avoid: Heavy Weightlifting
Heavy weightlifting might be your go-to for strength training, but during PMS, it can be too much for your body to handle. Lifting heavy weights can exacerbate muscle soreness and fatigue, and the strain it puts on your body may increase your risk of injury, especially when your energy levels are lower than usual. If you still want to lift, stick to lighter weights and focus on higher repetitions, or save the heavy lifting for when you’re feeling stronger.
Avoid: Intense Cardio
Running on the treadmill, doing a spin class, or going all out on the elliptical might seem like a good way to blow off steam, but intense cardio can actually make PMS symptoms worse. High-intensity cardio can lead to dehydration, increased cramping, and even dizziness when you’re already feeling under the weather. Instead, keep your cardio light and steady, focusing on movements that feel good rather than pushing your limits.
Avoid: Crunches & Ab-Intensive Workouts
If you’re experiencing bloating and cramps, the last thing you want to do is put extra pressure on your abdomen. Crunches and other ab-intensive workouts can aggravate these symptoms, making you feel more uncomfortable. Instead of crunching your way through PMS, focus on exercises that work your core in a more gentle and supportive way, like Pilates or yoga.
Finding the right exercise routine during PMS can help you feel more in control of your body and your symptoms. By choosing the right workouts and avoiding those that could make things worse, you’ll be able to stay active, reduce discomfort, and maybe even enjoy your time of the month a little more. So, lace up your sneakers, roll out your mat, and get ready to feel better—PMS doesn’t stand a chance!
