You are exercising while on your period might not always sound appealing, especially if you feel tired, achy, or uncomfortable. However, physical activity can help ease common symptoms like cramps, mood swings, and bloating.
Many people skip exercise during periods, but staying active—at a gentle or modified pace—can make a huge difference in how you feel. Here’s everything you need to know about the best ways to exercise during periods and the benefits that may surprise you.
Why You Should Exercise on Your Periods: Benefits That Go Beyond Physical Health
Exercising during menstruation isn’t just a way to stay in shape; it’s also a natural remedy for managing both physical and emotional symptoms. According to Dr. Christopher Holligsworth, during your period, hormones like progesterone and estrogen drop to their lowest, often causing fatigue and low energy. But skipping exercise might not help—it may even make you feel worse. Here’s how staying active can help:
1. Eases PMS Symptoms
If you experience premenstrual syndrome (PMS) symptoms like irritability, fatigue, or mood swings, you’re not alone. Regular aerobic exercise can help reduce these symptoms by balancing hormones and releasing endorphins. The positive impact of exercise on PMS is well-supported, with studies indicating that those who exercise regularly experience fewer emotional fluctuations and more stable energy levels. Whether you’re walking, cycling, or dancing, regular movement can make a noticeable difference.
2. Boosts Mood and Relieves Stress
Have you ever felt that “runner’s high” or post-workout glow? That’s due to the endorphins—your body’s natural feel-good hormones—that are released during exercise. These endorphins work as natural painkillers and mood enhancers, meaning you might feel happier and calmer after a good workout.
Physical activity also releases neurotransmitters like dopamine, which can help alleviate period-related sadness or anxiety. One study review found that exercise helps manage PMS-related mood swings, especially symptoms like anger and anxiety, both before and after exercise during periods.
3. Builds Strength and Power
Believe it or not, the first two weeks of your menstrual cycle (starting with day one of your period) may be ideal for strength gains. During this time, lower levels of female hormones like estrogen might allow for greater muscle gains and power output. This doesn’t mean you need to lift heavy, but incorporating some low-volume strength exercises, like resistance training or bodyweight moves, could make you feel more powerful.
4. Alleviates Cramps, Back Pain, and Headaches
Period cramps, also known as dysmenorrhea, can make it hard to move or even think about exercise. But gentle movement, especially exercises that promote circulation, can significantly ease these symptoms. By increasing blood flow and oxygen to your muscles, light activities like walking, stretching, or yoga can help reduce cramping, back pain, and even tension headaches. A gentle walk or light stretching session can be just what you need to get some relief.
5. May Lead to a Lighter Flow and Shorter Period
For those who experience heavy periods, consistent exercise could be a game-changer. By helping regulate hormonal balance and maintaining a healthy weight, regular physical activity may result in lighter flows and shorter periods over time. A recent study found that women who stayed active during their cycle experienced fewer days of heavy bleeding and cramping, compared to those who didn’t exercise. So it’s important to do exercise during periods
The Best Exercise During Periods
While you might not feel like doing an intense workout, there are several effective yet gentle activities to keep you moving and comfortable. Here are some recommended exercises for those days when you want to stay active without overexertion:
6. Light Walking or Cardio
For a low-intensity option, consider walking or light cycling. Walking is one of the simplest ways to get moving, and even 10-15 minutes can help boost your mood, improve circulation, and reduce cramps. It’s best to keep aerobic exercises at a relaxed pace, especially on the heaviest days of your period, when energy levels might be low. Additionally, some research suggests that your lungs may work more efficiently toward the end of your cycle, so you might consider more cardio-based workouts then if you’re up to it.
7. Strength Training with Low Volume
If you feel up for it, try incorporating light strength training. Short sets with lower weights can build strength without exhausting your energy. Since your body might be primed for strength gains during the first two weeks of your cycle, this is a great time to focus on low-volume, strength-focused activities. Try exercises like bodyweight squats, light dumbbell lifts, or resistance band exercises to maintain strength while keeping your body comfortable.
8. Yoga and Pilates
Yoga and Pilates are fantastic choices during menstruation as they help relax muscles, improve flexibility, and reduce stress. Gentle yoga poses can ease menstrual cramps, lower back pain, and muscular tension. Try poses like Child’s Pose, Cat-Cow, or the Reclining Bound Angle, which promote relaxation in the lower abdomen and alleviate bloating. Pilates, with its focus on core strength and controlled movements, can also be particularly beneficial without straining your body.
Simple, Low-Impact Workouts for Periods Relief
Not every workout has to be long or intense to be effective. Here are some simple, easy exercises that can improve your mood, boost circulation, and relieve menstrual cramps: Full-Body Stretching Spending even 10-15 minutes stretching can release muscle tension and improve blood flow in the pelvic area, helping ease cramps and fatigue. Stretching your legs, hips, and back can relieve pressure in the lower body and reduce that heavy feeling often experienced during periods.
9. Swimming
Although it may sound challenging, swimming can actually be refreshing and uplifting during your period. Swimming provides gentle resistance for your muscles, while the water offers support and relief from cramps. Use appropriate products to manage flow, and avoid swimming if bleeding is very heavy, as this may leave you feeling drained.
10. Dance
Dancing can be a fun way to get moving while listening to your favorite tunes. Dance is a light cardio activity that boosts endorphin levels, improves circulation, and helps reduce menstrual pain. Just turn on your favorite song and move freely—it’s an enjoyable way to elevate your mood and get a gentle workout.
11. Cycling
Indoor cycling is another great option if you feel up to it. Just 5-10 minutes on a stationary bike can improve circulation and release tension from your body. Keep it at a low-intensity pace, which will provide relief without tiring you out.