Navigating Exercise During Your Period: What to Do and What to Avoid

Let's be honest, no one wants to exercise during their period. With a heavy flow and painful cramps, it can feel like an obstacle course just getting out of bed and getting a coffee. But while exercising during your period can feel like a nightmare, with the right approach, it's not impossible.

Here’s a guide on how to work out while on your period, focusing on what to do, what to avoid, and how to listen to your body’s unique needs.

First and foremost, it’s worth noting that no two people are alike, and similarly, no two periods are the same. What works wonders for one person might be uncomfortable for another. And as your period can bring varying levels of discomfort, mood swings, and energy levels, this means your exercise routine should be flexible and responsive to how you’re feeling at the moment.

While it might be tempting to skip your workouts altogether, exercising during your period can offer some surprising benefits. Physical activity can trigger the release of endorphins, which are your body’s natural painkillers. These endorphins can help to relieve menstrual cramps, reduce stress, and improve your overall mood. So, if you’re feeling up to it, getting moving might be just what you need to feel better.

Here are some gentle and effective exercises to consider when you’re on your period:

Yoga is a fantastic option during your period. It promotes relaxation and flexibility while helping to alleviate cramps and bloating. Focus on poses that are gentle and restorative, such as:

This pose helps to relieve lower back pain and stretches the hips and thighs.

This sequence can help to ease cramps and promote spinal flexibility.

This gentle twist can aid digestion and reduce bloating.

Light cardio exercises like walking are perfect for when you’re on your period. Walking at a moderate pace can increase blood flow, boost your mood, and provide a gentle cardiovascular workout without putting too much strain on your body. If you feel more energetic, you might try a light jog, but keep it easy and listen to your body.

Strength training can be beneficial, but it’s essential to keep the volume low. Focus on lighter weights and higher repetitions to avoid overexertion. Exercises like bodyweight squats, lunges, and light dumbbell exercises can help maintain muscle tone without the need for intense effort.

When it comes to exercising on your period, the key is moderation. Here are some general guidelines on what to avoid:

Pushing yourself too hard can exacerbate menstrual symptoms like fatigue and cramps. Avoid high-intensity interval training (HIIT) and heavy weightlifting sessions. These types of workouts can be taxing on your body and may leave you feeling drained.

Engaging in prolonged endurance events like marathons or long-distance cycling can be challenging during your period. The extended duration and intensity can be overwhelming, especially if you’re dealing with significant symptoms. If you have a big event scheduled, consider adjusting your training or taking extra precautions to ensure you’re comfortable and prepared.

Perhaps the most important thing to avoid is ignoring what your body is telling you. If you feel exhausted, nauseous, or in pain, it’s okay to take a rest day. Listening to your body and respecting its limits is crucial. Pushing through severe discomfort can lead to injury or prolonged recovery times.

Exercising on your period doesn’t have to be a daunting task. By choosing the right activities and avoiding overexertion, you can maintain your fitness routine and even alleviate some menstrual symptoms. Remember, everyone’s experience is unique, so find what works best for you and adjust as needed.

Whether it’s a gentle yoga session, a refreshing walk, or some light strength training, staying active in a way that feels good can make a world of difference.

A. Yes, it’s generally safe to exercise during your period. In fact, physical activity can help alleviate symptoms like cramps, bloating, and mood swings by releasing endorphins, which are your body's natural painkillers and mood enhancers. Just be sure to listen to your body and avoid overexerting yourself.

A. While some people worry that exercise might make cramps worse, many find that moderate physical activity actually helps to reduce them. Gentle exercises like yoga, walking, and light strength training can improve blood flow and ease muscle tension, potentially relieving cramp discomfort.

A. Comfort is key when working out on your period. Opt for breathable, moisture-wicking fabrics to stay dry and comfortable. You might also consider wearing dark-colored workout gear and bringing an extra change of clothes just in case. Don't forget to use the menstrual product that works best for you, whether it's pads, tampons, or menstrual cups.

A. While it’s possible to do high-intensity workouts on your period, it’s important to assess how you feel before deciding. If you’re experiencing severe cramps, fatigue, or other symptoms, it’s best to opt for lower intensity exercises. Pushing yourself too hard can lead to increased discomfort and prolonged recovery.

A. Signs of overexertion include feeling unusually fatigued, experiencing shortness of breath, dizziness, excessive sweating, or worsening cramps. If you notice any of these signs, it’s important to stop and rest. Your body is signaling that it needs a break, so don’t push through severe discomfort.

A. It’s perfectly okay to take a break if you don’t feel like exercising during your period. Resting is also an important part of maintaining overall health. Listen to your body and give yourself permission to skip a workout if you’re not up to it. Your well-being is the top priority.