Premenstrual stress exercises to incorporate into your routine

Aquatic exercise in a Jacuzzi® Swim Spa

One of the best ways to relieve premenstrual stress is through low-impact exercises that are gentle on your body. Aquatic exercise is particularly effective because it provides buoyancy, which reduces stress on your joints and muscles while still offering a challenging resistance workout. Jacuzzi® Swim Spas offer an excellent environment for aquatic exercises that can be both invigorating and relaxing.

A Jacuzzi® Swim Spa combines the benefits of a traditional swimming pool with the therapeutic effects of hydrotherapy. With powerful jets that create a current, you can swim turn-free laps against an adjustable flow or perform a variety of water-based exercises such as:

Water walking or jogging—Walking or jogging in swim area of your swim spa is an excellent cardiovascular exercise. Water resistance helps tone muscles while minimizing joint stress, making it ideal for individuals with bloating or body discomfort. You can vary your pace depending on how you’re feeling, and the water can provide a cooling effect to temporarily ease discomfort.

Leg lifts and kicks—Performing leg lifts or gentle kicks in the water can help engage your lower body muscles and temporarily relieve tension in the lower back and hips, areas commonly affected by PMS. The water’s buoyancy allows you to perform these exercises with less strain, offering relief from cramps.

Water aerobics—Water aerobics can be a fun and effective way to work out. The water supports your body, reducing the impact on joints, and offers resistance to help tone muscles. Movements like side steps, leg extensions, and arm lifts are all great for improving circulation and reducing bloating.

Water stretching—Gentle stretching in your Jacuzzi® Swim Spa can improve flexibility and reduce muscle tension. Since warm water relaxes muscles, your swim spa serves as an ideal environment in which to stretch without risk of injury.

Because warm water promotes blood flow, using your Jacuzzi® Swim Spa may be helpful in reducing cramps and discomfort in the pelvic region, a common symptom of PMS. Additionally, the soothing nature of water exercise can help calm anxiety and mood swings, promoting mental well-being.

Hydrotherapy in a Jacuzzi® Hot Tub

After your aquatic exercise, consider continuing your relaxation routine with hydrotherapy in the hot tub area of your Jacuzzi® Swim Spa or in a Jacuzzi® Hot Tub. Hydrotherapy, or the use of water to soothe the body, has been used for centuries for its therapeutic effects. With its powerful massaging jets and warm bubbly water, your Jacuzzi® Hot Tub can provide a much-needed pause from premenstrual stress.

According to the Cleveland Clinic, “Hydrotherapy has lots of advantages [and] can be a great way to reduce symptoms without medication or other more invasive treatments. Studies have found that hydrotherapy can be a great option to alleviate symptoms like muscle pain and joint stiffness.” Furthermore, the Cleveland Clinic states hydrotherapy can help people with menstrual pain symptoms feel better. 

Here’s how you can benefit from hydrotherapy in a Jacuzzi® Hot Tub:

Relieving cramps—The heat from the water in a Jacuzzi® Hot Tub can help alleviate muscle cramps. By immersing yourself in the warm water, you can relax the muscles around your abdomen and lower back, temporarily reducing the intensity of cramps.

Reducing stress and anxiety—The combination of warm water and massaging jets in a Jacuzzi® Hot Tub can help relax your mind and body. The rhythmic movements of the jets target areas of tension, such as the shoulders and neck, which can help temporarily reduce stress and ease emotional discomfort during PMS.

Improving sleep quality—One of the side effects of PMS is poor sleep quality. The relaxing effects of hydrotherapy can promote a better night’s sleep by calming your nervous system, reducing anxiety, and preparing your body for rest.

Easing joint pain and bloating—The buoyancy of the water helps relieve pressure on the joints, while the warm water stimulates circulation, which can temporarily reduce bloating and promote digestion.

If you have access to a Jacuzzi® Hot Tub, consider spending 15 to 20 minutes relaxing in the warm water after your workout, allowing your body to fully unwind and rejuvenate.

How to incorporate sauna sessions in a Jacuzzi® Infrared Sauna into your premenstrual stress management routine

Incorporating sauna sessions into your routine is another excellent way to combat premenstrual stress. A Jacuzzi® Infrared Sauna offers calming, heat-based therapy that helps relax muscles, detoxify the body, and promote overall well-being.

The difference between a traditional sauna and an infrared sauna is that infrared saunas use infrared light to heat the body directly, rather than heating the air around you. This allows for a deeper level of penetration into your muscles, promoting greater relaxation and comfort.

Here’s how infrared sauna sessions can help manage PMS symptoms:

Muscle relaxation—The heat from an infrared sauna helps to relax your muscles, temporarily reducing cramps, tension, and pain. This can be particularly beneficial for soothing the discomfort associated with PMS cramps and back pain. In a Jacuzzi® Infrared Sauna, the built-in ergonomic backrest allows you to relax close to the soothing infrared heat, elevating your soothing experience.

Stress relief—The calming environment of an infrared sauna can help lower stress levels by promoting relaxation. As you relax in the sauna, your body releases endorphins, which are natural mood boosters.

You can enjoy a brief sauna session after your workout, aquatic exercise, or hydrotherapy for an added layer of relaxation and stress relief. The combination of heat therapy and quiet time can be just what you need to unwind and combat the emotional and physical effects of PMS.

Incorporating soothing exercises and relaxation techniques into your routine during the days leading up to your period can significantly alleviate premenstrual stress. Aquatic exercises in your Jacuzzi® Swim Spa, hydrotherapy in your Jacuzzi® Hot Tub, and sauna sessions in your Jacuzzi® Infrared Sauna offer effective ways to relax and low-impact ways to stay active while managing PMS symptoms.

By combining the healing benefits of hydrotherapy and heat therapy in an infrared sauna with your regular exercise routine, you can temporarily reduce cramps, ease tension, and promote overall physical and emotional well-being, which can help the user live well with premenstrual stress.

Remember that everyone’s body is unique and their bodies respond differently to PMS. As you experiment with various exercise routines to reduce premenstrual stress, you’ll discover what works best for your body, ensuring a smoother and more comfortable experience during your menstrual cycle. Take time to listen to your body, and keep in mind that consistent self-care is essential for your overall well-being.

Affiliations: Jacuzzi® is a registered trademark of Jacuzzi Group. All rights reserved.



Medical disclaimer: This information is not intended to prescribe a particular diagnosis or course of action. We are not medical professionals. Please contact your GP or other medical professional for advice if you have any concerns about your current health or well-being.