Habit 2: Regular Exercise

Habit 2: Regular Exercise

What is it?

Low-impact workouts are recommended during periods. It includes¹:

1. Walking

2. Light cardio

3. Low volume strength training

4. Yoga

5. Stretching

How does it work?

Doing exercise daily and not only during periods has major health benefits in the long run. Exercise doesn’t only help relieve period pain but it also has a positive effect on other PMS symptoms¹.

1. Endorphin release: When we exercise, our brain releases endorphins, which are feel-good chemicals, and thus they improve mood and manage anxiety related to PMS.

2. Increased blood circulation: Exercising increases blood circulation in the body, and therefore helps in reducing pain in the body, including cramps and headaches.

3. Increased basal metabolic rate: Weight/resistance training increases basal metabolic rate which can help improve hormonal balance and help mitigate severity of future episodes of PMS.

What is the efficacy?

Randomized controlled trials (RCTs) comparing exercise interventions of a minimum of 8-weeks duration with non-exercise comparator groups in women with PMS were included.

Results: A total of 436 non-duplicate returns were screened, with 15 RCTs eligible for inclusion (n = 717).

Conclusion: Based on current evidence, exercise may be an effective treatment for PMS, but some uncertainty remains^2,3.

References

1. Sanchez BN, Kraemer WJ, Maresh CM. Premenstrual syndrome and exercise: a narrative review. Women. 2023;3(2):348–64. doi: 10.3390/women3020026.

1. Pearce E, Jolly K, Jones LL, Matthewman G, Zanganeh M, Daley AJ. Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials. BJGP Open. 2020;4(3):bjgpopen20X101032. doi: 10.3399/bjgpope.20X101032.

1. El-Lithy A, El-Mazny A, Sabbour A, El-Deeb A. Effect of aerobic exercise on premenstrual symptoms, haematological and hormonal parameters in young women. J Obstet Gynaecol. 2015 May;35(4):389–92. doi: 10.3109/01443615.2014.960823.