The following exercises will help to promote hormonal balance, better circulation, reduced discomfort, and enhanced overall well-being. Take charge of your menstrual health!

1. Stretching Exercises- Gentle stretches like the standing forward bend, seated spinal twist, and butterfly pose to improve the flexibility of the muscles.
2. Diaphragmatic Breathing-It helps calm the nervous system, promote relaxation, and regulate hormonal fluctuations. It is also known as belly breathing. Lie on your back on a flat surface with your knees bent. You can do this breathing exercise in a sitting position too. Keep your shoulders relaxed. Place hands on your abdomen, one on top of the other, just below your rib cage. Inspire deeply through your nose and feel your belly rise into your hands. Then slowly expire through pursed lips and feel your belly fall back to the starting position. Repeat 5-10 times, thrice a day.
3. Squats for Pelvic Strength-Squats work your lower body and target the muscles that support your reproductive organs. Strengthening your pelvic floor can help improve menstrual health, reduce cramping, and support overall reproductive well-being.
4. Cardio workout-Activities like brisk walking, running, jogging, cycling, or dancing increase heart rate, improve blood circulation, and release endorphins. Regular cardiovascular exercise for 20-30 minutes per day can regulate your menstrual cycle.
5. Planks-Performing plank exercises can strengthen your core muscles, providing stability and support for your reproductive organs.
6. Yoga poses such as child’s pose, legs-up-the-wall pose, cat-cow, bridge pose, and reclined bound angle pose can alleviate menstrual discomfort.
   • Legs up the wall- Lie on your back and lift your legs up, supporting them against the wall.
   • Reclined bound angle pose -Lie down on your back with a pillow under your lower back. Bend your knees and let them roll outward so that the soles of the feet are against each other. This position opens up the hips. Hold this position for 10-15 seconds, and repeat three times.
   • Cat and cow pose-Go on to your hands and knees, keeping your shoulders over your hands and your knees spaced hip width apart. Tighten your abdominal muscles and arch your spine upward toward the ceiling, hold for 10 seconds, relax and then hollow your back, hold for 10 sec and repeat five times.
   • Child pose of Yoga -Get down on your hands and knees on the floor, with knees just under the hips. From this position, sit on your heels and then outstretch your arms with your hands and forearms touching the ground. Hold this stretch for 15-30 seconds and repeat three times.
7.  Water aerobics, swimming, or simply floating to reduce menstrual discomfort, soothe cramps, and enhance your well-being.

Incorporating these exercises into your routine can improve your menstrual health and support your reproductive system. Stay consistent. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have specific health concerns or conditions related to your menstrual health.

STAY HEALTHY! STAY FIT!

• Women Health