The valuable benefits of exercise are widely recognized by people of every age and socioeconomic group. In most parts of the world people try to engage in some form of exercise at least twice a week to keep their health at optimal levels. Even though there is no one single form of exercise designed specifically to combat premenstrual symptoms, there are many elements that can be taken from different disciplines that will help elevate your mood and reduce or even eliminate some of the most frustrating symptoms.
When it comes to our psychology and emotional wellbeing, the most welcome effect exercise has is the increased release of endorphins. Endorphins are the “happy hormones.” They are what elevates our mood and makes us feel cheerful and “light.” Any form of exercise will get your endorphins going!
Let Frustrations Out
If you find that one of your symptoms is irritability, and you experience feelings of frustration and aggression, then go for a high-energy aerobic workout. A high-power activity will not only improve your appearance, but will also help “cool you down” emotionally by providing an outlet – a safe way to release all these feelings. Fortunately, there are many exercise methods that seem to be designed just for that, so there are plenty to choose from. Try punching a boxing bag, a kickboxing class, a high intensity step or spin class, any power aerobic class, or just jog around your block with all the intensity you can muster. Swimming is also a great activity that combines the advantages of endorphins with the overall comforting feeling that being in the water gives.
Go for Joy
Have fun! Combine aerobic exercise with something you love to do like dancing or even laughing. Laughter yoga sessions are actually a pretty good form of aerobic exercise, and are great fun! There are laughter clubs all around the world now, and they hold weekly sessions that are usually either free or donation based. The improved circulation after a laughing session will help alleviate headaches and migraines, and will oxygenate your cells, improving your concentration and reducing fatigue.
Put on your favorite music and dance! You can dance in the privacy of your own home, or if you prefer a more social setting, invite your friends and meet at your favorite club. If you feel uncomfortable with your dancing skills, or if you can’t get motivated enough to dance by yourself, try going to your local health center and see what classes they offer. Dancercise programs are available almost everywhere, and an increasing number of gyms are now offering Zumba classes as well. Whatever your kind of fun activity might be, just go for it and enjoy it as much as possible. It will fill you with endorphins, relax you and make it easier to get through PMS, while at the same time it will help you tone your whole body.
Yoga is renowned among other things for its calming and soothing effect, for “massaging” the body’s organs, for helping the detoxification process and for alleviating back pain. During PMS our bodies are subjected to a lot of tension. Water retention, back pains, irritability, headaches and migraines, fatigue and mood swings can all be reduced through Yoga.
The meditative character of Yoga is enough to put anyone in a relaxed state where all the problems seem to fade away. However, this isn’t the only reason why Yoga can help calm us down so much. Yoga poses are specifically created to both stimulate and calm the nervous system. Try any of the inverted poses (where the head is lower than the feet) and feel the soothing power of Yoga almost immediately.
These poses include the headstand, shoulder stand and handstand. Inversions improve circulation, promote sleep and relaxation, while at the same time strengthening your abs and improving balance. You can also try one of the restorative positions, like putting your legs up on a wall while laying on the floor, or laying flat on your back in the corpse pose, enjoying nice long deep breaths.
Rebounding from PMS
If bloating is one of your main problems during PMS, try bouncing on a rebounder for just ten minutes a day. Rebounding literally pumps the lymphatic system to help your body drain excessive fluids. Rebounding will give you all the benefits of aerobic exercise in less time and with less risk of injury.