Another exercise that can potentially reduce menstrual pain is Zumba. In a randomized control trial, the researchers:
- Invited 98 women diagnosed with primary dysmenorrhea.
- Afterward, they divided the participants into two groups: control and intervention.
- The control group did not engage in physical activity. On the other hand, the subjects in the intervention group engaged in Zumba exercises for 1 hour, twice a week, for a period of 8 weeks.
- Dysmenorrhea pain was measured using a visual analog scale on the 4th and 8th weeks of the study. Furthermore, the researchers also measured the duration of pain in both the control and intervention groups.
- The results of the study revealed that the severity of menstrual pain significantly decreased in the intervention group (those who exercised) compared to the control group.
- Moreover, the duration of pain was also shorter in the intervention group compared to the control group.
In their study, the investigators concluded that: a regular Zumba exercise can reduce the duration and severity of menstrual pain. Hence, it can be used as a complementary treatment for primary dysmenorrhea.
If you’re looking for a relaxing exercise to reduce menstrual pain, yoga might just be the answer.
In a 12-week study that aimed to determine the effect of yoga exercises in physical fitness, menstrual pain, and quality of life, the investigators:
- Invited 34 women aged 18 to 22 years old. All of them have primary dysmenorrhea.
- They then divided them into 2 groups: the control and the Yoga group.
- The yoga group engaged in a customized yoga routine for 30 minutes, twice a week, for 12 weeks. On the other hand, the control group did not perform any kind of exercise.
- The subjects’ physical fitness, menstrual pain, and quality of life were evaluated and compared to the baseline data the researchers collected at the start of the research.
Results revealed that there was a significant improvement in the yoga group’s physical fitness, menstrual pain, and quality of life compared to the control group.
From the studies specified above, it’s clear that certain types of workouts can reduce menstrual pain.
However, please note that the subjects of the studies performed the physical activities not just on the days when they were having period cramps. They exercised regularly for at least 8 weeks.
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