Period and exercise? Yeah, it can feel like an uphill battle. When cramps are crashing in waves, or you’re bloated enough to feel like a human balloon, the idea of lacing up your sneakers can feel borderline laughable. But here’s the deal — research shows that staying active during your menstrual cycle might just be the magic trick you need for some serious period pain. Counter-intuitive? Sure. But effective? Definitely!
The key isn’t about pushing through like you’re training for the Olympics (unless you are, in which case, kudos—and keep reading, because we’ve got period care for athletes covered, too). It’s about tuning in, being kind to your body, and trying out period-friendly workout tips that actually work.
Why Your Period and Exercise Are Frenemies (Not Enemies)
Here’s the thing: your period and exercise aren’t at odds. In fact, they’re closer to besties than you might think. When you’re moving your body, endorphins (a.k.a. the feel-good hormones) start flowing. Endorphins not only boost your mood but also work like natural painkillers, which means they’re your secret weapon for period pain relief during exercise. Read more about this here.
But — and this is a big one — not all exercises are created equal during your period. Your energy levels fluctuate depending on which phase of your cycle you’re in. Here’s a break-down:
- Follicular phase (post-period): You’re probably feeling like Wonder Woman. Go for those higher-intensity workouts, like HIIT or weightlifting.
- Ovulation (mid-cycle): Still feeling strong? Great! But avoid overdoing it, since injuries can be more common during this time.
- Luteal phase (pre-period): Your energy might dip. Think yoga, stretching, or light cardio.
- Menstruation (your period): This is when period-friendly workout tips are golden. It’s less about intensity and more about mindful movement.
Listening to your body during these phases is game-changing when figuring out how to work out during menstruation.
Period-Friendly Workout Tips You’ll Actually Want to Try
If you’re looking for ways to stay active during your menstrual cycle without turning into a puddle of regret, here are some low-impact yet effective ideas:
Go for a Walk
Walking is the unsung hero of workouts. It’s low-impact, boosts circulation, and can ease cramps. Plus, it gets you out in the fresh air, which is sometimes all you need to shake off the period blahs.
Try Gentle Yoga or Pilates
When cramps are making you want to curl into a ball, let yoga do the curling for you. Focus on positions that alleviate tension, like child’s pose or cat-cow stretches. Bonus: these moves also help with bloating and lower back pain. Deep dive into the best period poses here.
Swim (Yes, Really)
Swimming during your period might sound intimidating, but with the right menstrual products, you’re good to go. The water provides natural resistance, and the buoyancy takes pressure off crampy muscles.
Strength Training (Light Weights)
If lifting heavy feels like too much, opt for light weights. Strength training during your period can actually help maintain muscle tone and alleviate fatigue.
Dance it Out
Who says exercise has to be serious? Blast your favourite playlist and have a mini dance party. It’s cardio, it’s fun, and it’s a mood booster all rolled into one.
The trick is to experiment and figure out what feels right. Your body’s needs will change not just during your menstrual cycle but day-to-day.
Period Care for Athletes: Special Tips for Staying Active
If you’re someone who trains regularly or competes, periods can feel like a major wrench in the works. But plenty of athletes find ways to stay active during their menstrual cycle without letting it hold them back. Here’s how:
- Track Your Cycle: Knowing when your period is coming helps you plan around it. You can adjust training schedules to align intense workouts with high-energy phases and prioritize recovery during low-energy days.
- Hydrate Like It’s Your Job: Dehydration can worsen cramps, so drink water like a champ.
- Gear Up Right: Opt for comfortable, breathable workout clothes that won’t irritate sensitive skin. If pads feel bulky, switch to tampons or menstrual cups for added freedom.
- Don’t Skip the Warm-Up (or Cooldown): Your muscles may feel tighter during your period, so a proper warm-up and cooldown is essential to avoid injuries.
Athletes, remember: staying active during your menstrual cycle doesn’t have to mean “power through the pain.” It’s about being strategic and kind to your body.
How to Work Out During Menstruation Without Burning Out
We’ve all been there — trying to push through a workout only to feel worse. That’s why balance is key when figuring out how to work out during menstruation. Here are some tips to keep you moving without overdoing it:
- Don’t Skip the Cooldown: Just like warming up, cooling down is crucial. Gentle stretches at the end of a workout can help reduce soreness and promote relaxation.
- Listen to Your Body: There’s a difference between discomfort and pain. If something doesn’t feel right: Stop. Period-friendly workout tips are meant to help you feel better, not worse.
- Fuel Your Body: Your body is working overtime during menstruation. Eat iron-rich foods like spinach or lentils to combat fatigue, and don’t shy away from healthy carbs for energy. Learn more here.
- Adjust Your Expectations: It’s okay if your workout isn’t as intense as usual. The goal is movement, not perfection.
Bottom Line, Your Period Doesn’t Have to Bench You!
The idea that you can’t stay active during your menstrual cycle? Total myth. Whether you’re chasing period pain relief during exercise or simply trying to move without feeling miserable, there are so many ways to make workouts work for you.
The best advice? Some days, you’ll want to smash a high-energy workout; other days, you’ll need a slower, more restorative approach. Both are valid, and both are powerful forms of self-care.
Your period doesn’t define you, but how you care for yourself during it can make all the difference. So grab those yoga pants, put on your favourite playlist, and move the way your body craves. You’ve got this.
Does your exercise routine change during your period? If yes, tell us how in the comments!
