The first few days of your period are typically the heaviest. This may also be when you feel the worst. Instead of doing endurance training or high-intensity workouts, try choosing a gentler version of your normal exercises.  For example, if you normally run three miles, try jogging slowly instead or cut the distance in half. If you're not feeling up to lifting weights, try doing body weight exercises instead. Gentle, stretching yoga exercises may provide relief while allowing you to build strength and flexibility. Avoid twists and inversions, as these may be uncomfortable on your period. You can try:   The child pose: sit on your knees and slowly bend forward until your forehead touches the floor. Extend your arms in front of you and rest for ten seconds.  Cat pose: crouch on all fours, arch your back, and tuck your head. Hold for a few seconds and breathe. Knee-to-chest pose: lie on your back and bring your knees to your chest, hugging your calves with your arms. Cardio can help improve your symptoms, but you shouldn’t overdo it. Instead of running or going on the elliptical, go for a gentle jog, ride a bike, or take a brisk walk for thirty minutes. Swimming is a gentle, low impact exercise that can soothe back pain and cramps. Make sure to use a tampon or menstrual cup instead of pads if you’re swimming. As your period ends, you may feel stronger or more tolerant of pain. This is a great time to do strength training. Go through your regular weightlifting routine, or do a bit of leg and arm work. You can continue to get the benefits up to a week after your period ends.  If you don't normally lift weights, try starting out on the weight machines at the gym. Try the leg press, the lateral pull down machine, or the shoulder press. A floor press is a good exercise for your period. Hold a dumbbell in each hand. Lie on your back with your knees bent and your feet together. Start with your elbows bent against the floor and slowly raise them until your arms are straight. Do two or three sets of eight to ten reps. Avoid any moves that put strain on your stomach or back, as these may be more uncomfortable during your period.
जब आपके पीरियड्स शुरू हों, तब आपकी एक्सरसाइज की इंटेन्सिटी को कम रखें: जिस दिन आप थोड़ी सुस्ती महसूस करें, उस दिन योगा करें: हल्का कार्डियो करें: 30 मिनट के लिए स्विम करें: अपने पीरियड के एंड में वेट लिफ्ट करना शुरू कर दें: