Top Tips for Exercising During Your Period
Feeling sluggish, crampy, or just plain unmotivated to consider exercising during your period? You’re not alone. For many people, exercise is the last thing on their mind during that time of the month. However, staying active while menstruating can help reduce the pain of cramps, improve your mood, and boost your energy.
Here I share the best period exercise tips, how to understand your menstrual cycle to optimise workouts, and why rest is just as important. Whether you’re committed to keeping your fitness goals on track or simply curious whether sweating it out is worth it, I’ve got you covered.
Understanding Your Menstrual Cycle and Exercise
To exercise during your period, it’s important to understand the phases of your menstrual cycle. Here’s a quick breakdown:
1. Menstrual Phase (Days 1-5)
This is when bleeding occurs. Oestrogen and progesterone levels are at their lowest, which can leave you feeling tired. Your body is using extra energy during this phase, so lighter workouts like stretching, yoga, or walking can be beneficial.
2. Follicular Phase (Days 6-14)
Once the bleeding stops, your energy levels start to rise as oestrogen increases. This is a great time for intense workouts like running, weightlifting, or HIIT.
3. Ovulation (Around Day 14)
Oestrogen peaks during ovulation, and so does your strength and energy. This is the time to crush those personal bests or try something challenging.
4. Luteal Phase (Days 15-28)
Post-ovulation, progesterone starts to rise, which may lead to fatigue or bloating. Some people feel stronger during the early part of this phase, but as PMS symptoms kick in, you might prefer low-impact activities like swimming or pilates.
Being mindful of these phases can help you adapt your fitness routine to align with your body’s natural rhythm.
The Benefits of Exercising During Your Period
Before I get into the nitty-gritty of workouts, let’s check out a common myth. Exercising during your period isn’t just ok, it can actually make you feel better. Here are some reasons why:
- Reduces Cramps: Movement increases blood circulation and releases endorphins, which act as natural painkillers to help reduce period cramps.
- Boosts Mood: If “hormonal rollercoaster” describes your week, exercise can help balance emotions by increasing serotonin levels in the brain.
- Improves Energy: Light to moderate exercise reduces fatigue and can leave you feeling energised.
- Eases Bloating: Sweating helps your body release excess water weight and reduces that uncomfortable bloated feeling.
- Better Sleep: Regular exercise contributes to deeper, more restful sleep, even during hormonal changes.
Still not convinced? Try one or two workouts this cycle and see if it makes a difference to how you feel.
Period Exercise Tips to Stay Comfortable
It can be tricky to stay comfortable while exercising during your period, but with a few tips, you’ll be good to go:
1. Dress for Comfort
Choose breathable, moisture-wicking clothing to stay dry and comfortable. Many brands now offer period-proof workout leggings if you’re worried about leaks.
2. Stay Hydrated
Dehydration can worsen cramps and fatigue, so drink plenty of water before, during, and after exercising. Being well-hydrated helps retain performance, especially if you’re sweating.
3. Use the Right Protection
Whether you prefer tampons, menstrual cups, or pads, choose period products that you’re comfortable with during exercise. For heavy flow days, I would always double up with period underwear for peace of mind.
4. Prioritise Warm-Ups and Cool-Downs
Gentle stretches before and after exercising can improve circulation, helping to ease muscle tension and help with cramps.
5. Listen to Your Body
This is the golden rule. If you’re feeling low on energy, take it easy with walking or yoga. On high-energy days, increase the intensity if it feels good.
Best Workouts for Each Phase of Your Cycle
Menstrual Phase
If lying on the couch with a heating pad sounds tempting, start small. Low-impact activities can actually help with discomfort. Options include:
- Walking: Gets your blood flowing gently and can help reduce bloating.
- Yoga: Poses like child’s pose or cat-cow stretch can ease cramps.
- Light Strength Training: If energy permits, lifting lighter weights can keep you active without overexerting yourself.
Follicular Phase
The follicular phase is when you might feel invincible. The time you will be keen to start exercising during your period. Go for high-energy workouts such as:
- Running: Push your distance or pace.
- HIIT: Make the most of your increased energy.
- Cycling: A fun cardio option to get your heart racing.
Ovulation
Your strength peaks around ovulation, so why not try to set a personal record? Great workouts include:
- Weightlifting: Build strength by increasing weights and reps.
- Kickboxing: Channel your energy into something dynamic.
- Rock Climbing: Test your stamina with a full-body challenge.
Luteal Phase
This is usually a time for moderation, as fatigue starts to creep in. Consider activities like:
- Swimming: Low impact and soothing.
- Pilates: Strengthen your core and improve flexibility.
- Barre: A mix of ballet, pilates, and yoga that’s perfect for low-intensity days.
When to Take it Easy
While exercising during your period is generally safe, there are times when rest is essential. Skip working out if:
- Cramps are severely painful.
- You’re feeling dizzy, weak, or excessively tired.
- Your flow is unusually heavy.
Prioritising rest can sometimes be the best way to look after your body. Curling up with your favourite drink and a cosy blanket is self-care too.
Quick FAQ on Period Workouts
Is it safe to exercise during heavy flow days?
Yes, but choose lighter activities and the right protection (like super-absorbent tampons or menstrual cups) to prevent leaks.
Can exercise make cramps worse?
No, moderate exercise can help relieve cramps by increasing blood flow and releasing endorphins. Personally, I have never found this, but this is what all the evidence says!
Should I avoid certain exercises during my period?
Avoid overly intense workouts if you’re feeling tired. Listen to your body and choose low-impact activities as needed.
Look After Your Body and Keep Moving
Exercising during your period is all about doing what feels best for you. Use these tips to tailor your workouts to your energy levels and symptoms, and don’t forget to celebrate your body for what it can do, even when it feels like it’s working overtime.
If you’re still unsure how to balance your fitness routine with your cycle, consider keeping a workout journal to track how you feel at each phase. This will help you build a period-positive exercise plan over time.
Will you be exercising during your period? Let me know your thoughts in the comments below.
