Effective exercises that help regulate the menstrual cycle naturally | The times of India

Regulating the menstrual cycle is essential for many women who experience irregular periods, which can disrupt daily life and affect reproductive health. Typically, a menstrual cycle lasts 28 days, but it can also vary from 21 to 38 days. Your menstrual cycle may be irregular if you have not had a period for more than 35 days or have had bleeding in the 21 days before your previous period.

Although a doctor’s consultation is necessary for serious irregularities, incorporating effective exercise into your routine can also help regulate your menstrual cycle. It is important to note that exercise alone does not always regulate the menstrual cycle and individual results may vary. Seeing a healthcare professional is crucial if you have persistent irregularities or suspect an underlying medical condition. Additionally, excessive exercise or excessive weight loss can have the opposite effect. Here are five types of exercise that can be beneficial in regulating your menstrual cycle and also improving your overall health.

Doing regular aerobic activities, such as running, swimming or brisk walking, can help improve hormonal balance and regulate the menstrual cycle. Aerobic exercise reduces stress, increases circulation, and improves overall health, which can contribute to a more regular cycle.

Yoga is known for its holistic approach to health and can be particularly beneficial in regulating menstruation. Specific yoga poses, such as cobra pose, child pose, and butterfly pose, can stimulate blood flow to the pelvic region, relieve cramps, and reduce stress. These poses help balance the endocrine system, which plays a crucial role in menstrual regularity.

Building muscle through strength training exercises can increase insulin sensitivity and regulate hormones. Improved insulin sensitivity reduces the risk of conditions such as Polycystic Ovary Syndrome (PCOS), which can cause irregular periods. Focus on compound movements like squats, deadlifts, and bench presses to promote hormonal balance.

Pilates combines elements of strength and flexibility training, helping to improve core strength and pelvic stability. A strong core and stable pelvis can ease menstrual discomfort and improve regularity. Pilates exercises such as pelvic flexion and leg slides can be particularly beneficial.

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Stress can disrupt the menstrual cycle, affecting hormonal balance. Deep breathing exercises, such as diaphragmatic breathing and progressive muscle relaxation, can reduce stress levels. Lower levels of stress can help regulate the menstrual cycle, as the body’s response to stress can interfere with normal hormonal regulation. You can also try meditation to help you relax, de-stress and unwind.