It’s no secret that being active regularly is important for women's health. As more research is conducted into the benefits of exercise for the female body and topics such as periods, perimenopause and menopause are becoming less of a taboo to talk about, we are seeing the rise in women becoming more aware of the power of movement.
But within industries like athleisure wear and active wear it can often feel like you aren’t always fully represented or seen within the conversations. At Kerlora we want to change that. Because movement matters no matter what your age, size or capability and should be available and accessible for everyone.
We’re answering some of the top questions around movement during menstruation, perimenopause and menopause and how exercise and being active will change your monthly experience. Along with our top period friendly and menopause friendly styles that will keep you supported and comfortable.
Menstruation
Why is gentle movement important during my period?
Exercise can sometimes feel like the last thing you want to do when you reach the end of the luteal phase and head into the menstruation phase of your cycle. You might be going through mood swings, bloating or intense cravings which have you reaching for your favourite comfort food.
However, it has been found that gentle exercise during this time can help to alleviate some of the symptoms. For example, movement helps to release serotonin, dopamine and endorphins, helping to turn around a low mood, feelings of anxiety or irritability.
Being active on your period also stimulates blood flow in the pelvic area helping to ease those dreaded menstrual cramps that can often leave us feeling sluggish and lethargic. It might feel counter intuitive, but gentle exercise during this time can make a world of difference to the monthly cycle. Paired with your favourite foods and you’ll feel a full mind and body benefit.
And for extra comfort, the Kerlora Loungewear range will ensure you feel comfortable and stylish, even on those harder days.
How to sync your workout with your menstrual cycle?
You might have heard of cycle syncing where you align your lifestyle with the different phases of your menstrual cycle. People are using it in all areas of their lives, from how they plan their working week to the social activities they commit to and how they approach their self care. And the same can be done for how you plan your movement too.
- During that menstruation phase, the body might feel more tired and vulnerable. Gentle activities such as walking or yoga can help to regulate the body.
- As you enter the follicular phase you’ll probably find that your energy levels begin to rise. You might not quite be at your optimum levels but you are likely to feel more energised and ready to up your range of movement. This could include something like a gentle jog, run or a studio based class.
- During your ovulation phase you’ll be reaching your peak energy levels. You’ll probably feel more sociable too and so being around community while you workout might feel more fulfilling. In last months blog we shared more about the power of community for your movement practice. Strength training or higher intensity cardio is likely to feel more achievable too.
- Finally, as you head into the luteal phase, your energy levels are likely to drop again. And low impact movement will feel more aligned. One of our favourite pieces from the Kerlora range for gentle movement is the Double Zip High Collar Jacket because of the super soft fabric and longline fit which doesn’t ride up no matter what your movement looks like.
Kersty shared how
“The hardest time for me during the month is the luteal phase where I tend to have lower energy levels and so I adjust my movement accordingly. With the associated bloating I prefer to take things at a slower pace and not push any boundaries. You won’t see me trying for a PB (personal best) during that time! Slow walks, less lifting and more mindful movement.”
Perimenopause & Menopause
Can movement help manage perimenopause and menopause symptoms?
During those perimenopause and menopause phases, movement is especially important to support the body as it experiences hormonal changes which can lead to an array of effects such as weight gain, loss in bone density and cardiovascular issues.
Regular exercise and strength training help to improve muscle mass, strengthen bones and improve sleep. Along with this, movement can help to clear the mental fog often experienced and support a number of anxiety related issues, such as health anxiety which our founder Kersty often experiences.
In an article by Dr Samantha Wild for Bupa, she shared that the best exercise for the menopause include cardiovascular activities such as running or a HIIT class, strength exercises such as resistance based gym machines and balance and mobility exercises like pilates.
What are the best fabrics for perimenopause and menopause hot flushes or flashes when exercising?
Hot flushes or flashes are caused by fluctuating estrogen levels in the body and are one of the most commonly known symptoms of the perimenopause and menopause stages of women's health. They can come on suddenly and really impact your day to day life.
So when considering movement within your daily routine, it's important to consider the types of fabrics you are wearing to help you regulate your body temperature and keep you cool. Consider breathable fabrics such as cotton, linen or rayon/viscose/lyocell or moisture wicking durable activewear made with blends of polyester, nylon and spandex.
Our favourite selections include the Wrap Waist Shorts and the Performance Fitted Tshirt, which are a blend of nylon and spandex giving a comfortable stretch with the added benefit of breathability. The t-shirt is buttery soft too giving extra comfort.
Listening and working with your body can completely change how you approach your movement. And as we always say, it's about finding your own strength in movement, not perfection. Do it your way, in your time.
