Research shows that exercise may be beneficial to those who suffer from PMS symptoms. These symptoms include physical complaints such as weight gain, fluid retention and negative emotions, such as depression irritability and emotional liability.
Medical research suggests that exercise is helpful for PMS, because it reduces stress and tension, acts as a mood elevator, provides a sense of well-being and improves blood circulation by increasing the natural production of beta-endorphins. It is recommended (with your doctor’s advice) you should exercise at least three times a week for 20 - 30 minutes.
Aerobic exercises including activities such as walking, jogging, swimming and cycling are important. One study has attempted to understand the potential benefits of different modes of exercise for the treatment of PMS. They compared the relative effects of strength training and aerobic exercise had on various categories of premenstrual symptoms. The results of this study show that participants in both exercise groups, exhibited reduced PMS symptoms, and subjects who participated in aerobic exercise exhibited more changes than the anaerobic exercise group.
Research by Arkansas University found that women over 30 who exercised regularly reported less cramping, bloating and breast tenderness than those who don’t exercise.
In addition, if you suffer from sore breasts as part of your premenstrual symptoms, the first thing to consider is to get supportive sport bra. It may be important to use a sports bra specifically for this time of the month as the breast normally get larger during this time.
Many researches found for menstrual cramping, that more intense the training, the more it helped to ease the pain more effectively than gentler exercise. However, if you suffer more from PMS than period pain, a study at Dukes University suggested that aerobic exercise was more effective at alleviating the symptoms, particularly mood-related, than intense exercise.
Regular exercise is good for you because it helps to:
Relieve tension and stress, reduces depression and anxiety
Reduce or maintain body weight or body fat
Reduce the risk of developing heart disease
Reduce high blood pressure or the risk of developing high blood pressure
Reduce the risk of developing colon cancer and breast cancer
Improve flexibility
Relieve insomnia
Reduce high cholesterol or the risk of developing high cholesterol
Build and maintain healthy muscles, bones and joints
Help with self-image and improve psychological well-being
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Menopause Management 
