Working out during periods can be challenging for most women. In her recent video, Harman Sidhu talks about working out during periods and explains how she modifies her training program during those difficult days of the month.
In an exclusive interview with BigTimeDaily.com, Harman revealed that she had received an insane amount of queries about working out during periods before she finally decided to make a detailed video which is actually based on her own experiences.
Here is the gist of our interview and the discussion we had with Harman, and we hope it helps all the women out there.
Tips for Working out during Periods by Harman Sidhu
- Always Listen to Your Body: If you are not feeling good or well, there is absolutely no need to work out. Its absolutely fine to take a 3 or 4-day break and let your body recover.
- Your hard work is not undone: If you decide to take a break, your previous hard work is not undone during these 4 or 5 days.
- Train your legs Before your Periods: Legs are the hardest to train during your Periods. So if you are regular with your periods and know when they are going to come, its always a good idea to train your legs the preceding week. So that you don’t have to worry about training them during your periods.
- Training Legs During Period can make your flow heavier: If you decide to train your legs during your periods, make sure you do it on the last day. Training your legs during the initial phase of your periods can cause more pain, make the flow heavier, and even extend the duration of your periods.
- Do Light Cardio: Light Cardio is very helpful and helps you stay cheerful and active. Remember not to push yourself too much.
- Work your Upper Body: This is a good time to work your upper body. Especially do exercises which do not involve using your legs or glutes.
If you want to learn more, we recommend your watch this IGTV video and ask any questions you have directly to Harman Sidhu. Her Instagram handle is @harman_fitness_mommy
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The Subtle Cues in Our Environment that Encourage Healthier Living
The choices we make each day regarding our diet, activity and lifestyle habits ultimately determine our health and wellbeing. Nonetheless, the surroundings we inhabit also actively influence those decisions, whether we realize it or not. Our built environment contains many subtle cues that either promote or impede healthy behaviors. With thoughtful awareness, we can leverage and shape these cues to nudge ourselves toward more positive choices.
Architectural Cues for Active Living
Urban design and infrastructure elements play a major role in our activity levels. Visible, accessible staircases encourage climbing over passive elevator use. Features like centrally located, attractive stairwells bathed in natural light make stairs hard to ignore. Artwork beautifies the ascent while music enlivens acoustics. Placing stairwells near prominent gathering areas also maximizes exposure and use. Conversely, hidden dreary stairwells discourage climbing. Building layouts should make stairways the default for short trips. Thoughtful design embeds activity into daily routines.
Outside, continuous sidewalks and protected bike lanes provide clear cues that active transit is safe and expected. Ample parking signals driving is preferable. Traffic calming measures like speed humps and narrowed lanes imprint mental cautions for vehicles to accommodate bikes and pedestrians. Sidewalk street furniture and plantings buffer walkers from traffic. Crosswalks, pedestrian signals, and refuge islands imprint rights of way. Complete Streets redesign allocates fair space for diverse safe use. Our infrastructure surroundings can literally pave the path for active living.
Office and Home Cues
Subtle factors within buildings also affect activity and diet. Kitchen placement, for instance, affects our choices. Research shows open concept kitchens integrated into living areas encourage more healthful cooking and family meals than closed off kitchens. Islands and open shelving provide visual snack cues that can either prompt cravings or showcase fruits, nuts, and other healthy grabs. Kitchens sited near entries or offices also maximize visibility and food prep use rather than distant basement kitchens.
At offices, centrally located shared spaces like break rooms, cafes and snack nooks encourage communal meals, informal gatherings and refueling walks to retrieve snacks. Providing showers, bike racks and lockers signals active commuting is valued. Standing and treadmill desks prompt movement during sedentary work, while choice architecture guides selections from communal food areas. Simple environmental adjustments nudge better decisions.
Nutritional Cues at Markets and Restaurants
Eateries and markets harbor cues that stimulate cravings along with willpower depletion. Certain lighting, music, and décor stimulate overindulgence. Cues that unconsciously hurry patrons undermine reasoned decisions. Scented air surrounding baked goods stalls awakens salivation and desire. Strategic menu design also sways choices. Listing unhealthy items first or at eye level suppresses willpower. Descriptive names romanticize less healthy options. Menu formatting can also highlight nutritious dishes and portion guidance. Markets use product placement for maximizing impulse grabs. Though subtle, environmental exposures across stores and eateries significantly sway our eating choices.
Cues for Hydration and Rest
Proper hydration and sleep are imperative for our wellbeing but are easily overlooked when immersed in urban settings and schedules. Environmental design can combat these gaps through strategic cues. Plentiful public water fountains provide visual refreshment reminders throughout cities, while placing restrooms near fountains links the hydration notion. Cafes position chilled water dispensers up front for thirst-quenching without calories. Homes and offices forget hydration less with decorative pitchers and glasses on tables. Lighting design is key for sleep cues. Dimming lights in workplaces and warm home lighting provide visual preparation for rest. Cool-toned blue hues stimulate and signal awakening. Our surroundings can cue us to drink and sleep wisely.
Signage and Sensory Cues
Explicit signs offer direct visual cues to healthier behaviors – such as a no smoking sign that prompts at entrances. Staircases could feature plaques tallying burned calories. Cafeterias may display encouragements to take smaller portions or try vegetable sides. Signs foster mindfulness and restraint at choice points. Sensory cues also guide behaviors. Smells eliciting happiness or calm can de-stress environments. Soothing natural sounds and music relax tense settings. Harsh lighting and noise stimulate frenetic energy and impulsiveness. Pleasant sensory experiences invite more mindful, deliberate choices. Uplifting cues infuse healthy messaging into spaces.
Art and Nature Cues for Wellbeing
Artwork carrying uplifting themes or depicting healthy activities, fruits and vegetables, serene nature and joyful gatherings infuses visual positivity into surroundings. Murals and wall graphics remind us what truly matters for wellbeing. Images are digestible in passing, sinking into the subconscious. Vibrant, thriving plants and greenery provide natural visual relief and comfort that lower stress. Decor mimicking natural materials brings warmer textures. Spatial flow mimicking nature’s curves calms minds. Natural light and windows boost mentality and sleep cycle regulation. Thoughtful touches of art and nature foster mental balance, positivity, and healthy choices.
Our everyday surroundings contain many subtle influences on our diet, activity, sleep, and lifestyle, either promoting or hindering health. But heightened awareness of these cues allows us to consciously reshape environments for encouraging wiser choices. Simple changes to architecture, office layouts, signage, lighting, art, and nature contact encourage movement, nutrition, and wellbeing. Our minds absorb ambient cues, so design wisely. When supportive healthy cues surround us, positive habits become a little easier, more inviting, and purposeful. Think about cues you could shift for better living. Small nudges in public spaces and our homes can guide us all toward healthier, more thoughtful lives.
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