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Managing PMDD With Exercise


managing pmdd with exercise

Effective Workout Routines for Women with PMDD


Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that can significantly impact a woman’s physical and emotional well-being


Unlike typical PMS, PMDD involves extreme mood swings, depression, irritability, and anxiety, in addition to physical symptoms such as bloating, breast tenderness, and muscle pain


These symptoms can interfere with daily life, including the ability to maintain a regular exercise routine.


However, exercise can be a powerful tool in managing PMDD symptoms, offering both physical relief and mental health benefits


This article is designed to help you with your PMDD in understanding the importance of exercise, especially during this phase


Understanding PMDD


Symptoms: PMDD symptoms occur in the luteal phase of the menstrual cycle, which occurs after ovulation and before menstruation


These symptoms can be debilitating and include severe mood swings, depression, irritability, anxiety, fatigue, and physical issues like bloating, muscle pain, and breast tenderness


These symptoms usually resolve once menstruation begins.


Impact on Exercise: The physical and emotional challenges of PMDD can make it difficult to maintain a consistent workout routine


Symptoms such as fatigue, muscle pain, and depression can lower motivation and energy levels, leading to skipped workouts and a sedentary lifestyle


However, engaging in regular physical activity can help alleviate many of these symptoms, providing both immediate and long-term benefits


Effective Workout Strategies for PMDD


Low-Impact Cardio


Low-impact cardio exercises are gentle on the joints and can help boost endorphin levels without overly straining the body


Activities like walking, swimming, or cycling are excellent options for women with PMDD


These exercises can help alleviate mood swings and anxiety by increasing the production of endorphins, the body's natural mood elevators


Walking: A simple yet effective exercise, walking can be done anywhere and requires no special equipment


Aim for a brisk 30-minute walk to get your heart rate up and improve your mood


Swimming: Swimming is a full-body workout that is easy on the joints and can help reduce muscle pain and stiffness


The soothing nature of water can also have a calming effect on the mind


Cycling: Whether stationary or on a bike trail, cycling is a great way to get your heart pumping without putting too much strain on your joints


It can also be a fun and engaging way to explore your surroundings


Strength Training


Strength training helps build muscle strength and improve overall energy levels


For women with PMDD, focusing on light to moderate weightlifting can provide significant benefits


Incorporate exercises that target major muscle groups for a balanced approach


Resistance Bands: Using resistance bands can be a gentle yet effective way to strengthen muscles without the need for heavy weights


They are also portable and can be used at home or at the gym


Bodyweight Exercises: Exercises such as squats, lunges, push-ups, and planks can be done anywhere and do not require any equipment


These exercises can help build muscle strength and endurance


Free Weights: Incorporating dumbbells into your routine can add resistance and help build muscle


Start with lighter weights and gradually increase as your strength improves


Yoga and Stretching


Yoga is particularly beneficial for managing PMDD


It promotes relaxation, reduces stress, and improves flexibility


Specific yoga poses can help relieve physical discomfort and improve mental clarity


Gentle Yoga: Focus on gentle yoga practices such as Hatha or restorative yoga


These types of yoga follow slow movements and deep stretching, which can help reduce muscle tension and improve relaxation


Breath work and Meditation: Incorporate breath work and meditation into your yoga practice to help calm the mind and reduce anxiety


Techniques such as deep breathing and mindfulness meditation can be particularly effective in managing PMDD symptoms


Stretching: Regular stretching can help improve flexibility and reduce muscle stiffness


Incorporate stretches that target areas where you experience the most discomfort, such as the lower back, hips, and shoulders


Mind-Body Exercises


Mind-body exercises like Pilates and tai chi combine physical exercise with mindfulness, helping to reduce stress and improve emotional well-being


These practices can be especially beneficial for women with PMDD


Pilates: Pilates focuses on core strength, flexibility, and controlled movements


It can help improve posture, reduce muscle pain, and enhance overall body awareness


Tai Chi: Tai chi is a gentle form of martial arts that emphasises slow, flowing movements and deep breathing


It can help reduce stress, improve balance, and enhance mental clarity


Consistency and Flexibility


While consistency is key to reaping the benefits of exercise, it’s important to listen to your body and be flexible with your routine


On days when PMDD symptoms are severe, opt for gentler activities like stretching or a light walk instead of high-intensity workouts


The goal is to maintain a regular exercise habit without pushing yourself too hard when you're not feeling your best


Additional Tips for Managing PMDD with Exercise


Hydration and Nutrition: Staying hydrated and eating a balanced diet can support overall health and help manage PMDD symptoms


Focus on single ingredient (nutrient-dense foods) that provide sustained energy, such as whole grains, lean proteins, and plenty of fruits and vegetables


Avoid excessive caffeine, sugar, and alcohol, as these can exacerbate symptoms


Rest and Recovery: Ensure adequate rest and recovery time, especially during the luteal phase of the menstrual cycle when PMDD symptoms peak


Prioritise sleep and incorporate rest days into your workout routine to allow your body to recover



If you're looking for structured support to manage your PMDD through exercise, consider joining our 6-week Body Transformation Challenge


This program is specifically designed to help women with PMDD integrate effective workout routines into their lives, providing guidance, motivation, and community support



  • Personalised Workout Plans

  • Expert Guidance

  • Community Support

  • Easy To Follow Nutritional Plan


By joining our 6-week Body Transformation Challenge, you'll gain the tools and support needed to manage your symptoms, improve your fitness, and enhance your overall well-being


Don't let PMDD hold you back—take charge of your health and start your journey to feeling better today!


Click below to join our challenge




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