Premenstrual syndrome (PMS) affects millions of women. While there's no true cure, exercise can help relieve or minimize its symptoms, and get sufferers back to a more normal life.

If there is any way to minimize the symptoms and discomfort of PMS, I am all for finding it.  PMS or premenstrual syndrome is uncomfortable at best and debilitating for days at worst.  The physical symptoms include breast tenderness, bloating, and weight gain. Increased pain sensitivity and specific hormonal changes may also lead to abdominal cramps, backaches, headaches, migraines, and joint or muscle pain. There may also be changes in sleep and bowel patterns. Fatigue and decreased sexual desire may also be reported. Certain food cravings may lead to overeating.

In an attempt to help reduce these symptoms there are medications you can take however I believe in trying the healthy solutions first and if those don’t work then it’s time to seek medical intervention.  Exercise releases endorphins, which help elevate the mood and reduce pain sensitivity. Exercise also has many other well documented beneficial health effects on the body.

The goal during PMS is to maintain energy and feel good. Therefore the workout should be energizing, not energy zapping.  Be sure to check with your doctor before you try this or any workout plan. Once you are cleared and ready to start read on…

An effective exercise routine for PMS which involves no equipment is:

 Begin with a light warm up consisting of 5 to 10 minutes of cardio such as walking, jogging, jumping rope, biking, even skipping
 Perform alternating leg lunges - 15 times on each side
 On your hands and knees, do 15 push ups
 Keep the same position and hold a plank for 30 seconds
 On hands and knees, perform leg lifts 20 times on each side
 Stand up and squat 25 times
 Side bends with arms reaching above your head 20 times to each side
 Crunches 50 times laying on your back
 
Repeat this routine three times if possible.  Is this the only workout you can do to alleviate PMS?  No, any exercise routine will assist you in your battle to control the very real symptoms of PMS but this exercise routine for PMS is easy to follow and is quick leaving you with plenty of energy to go through the rest of your day and does not take much time so you can find the time easily.

If you have any questions on how to perform any of the exercises, please post a comment and I will reply.
 

By Christina Leon, Staff Writer