Benefits of exercise during periods

For many reasons, many women skip their workouts during their menstrual phase. Honestly, there is no reason to skip your workout just because you are on your period. Remember, a period stops nothing but a sentence. Here are some solid reasons why you might want to consider working out during your menstrual phase.

Cramps less, live more

As healthcare professionals suggest a small 45 to 60 minutes of any intensity exercise will help It can be anything from brisk walking to yoga. One of the potential benefits of a consistent workout routine is less painful menstrual cramps.

Exercise boosts levels of substances called beta-endorphins in your blood, which help relieve pain, like the kind you may experience during your menstrual cycle.

Beat the Bloat.

We are just a girl with symptoms like fatigue, low mood, and bloating, exercise during periods could bring some much-needed relief.

Exercise during periods improves the blood flow and reduces aldosterone levels — a hormone that tells your body to increase the production of anti-inflammatory compounds by retaining salt and water. This helps in relieving period symptoms like tender breasts and bloating.

Lighter Flow, Brighter Days

To promote a good hormonal balance a healthy body weight is important and the key to maintaining it is exercising consistently. In a small study conducted in 2021, approximately 128 women who do not work out on their periods reported longer periods, painful cramps, heavier flow, and increased fatigue than those who exercise during periods.

Boost Your Mood

Periods often come with mood swings, irritability, and feelings of fatigue, which can make even the simplest tasks feel overwhelming. The good news? Exercise is a natural mood booster. When you engage in physical activity, your body releases serotonin and dopamine—your natural “happy chemicals.” These neurotransmitters help reduce stress, anxiety, and irritability, leaving you feeling calmer and more balanced.

Even a short 15-minute walk or a light workout session can be enough to improve your mood and provide mental clarity. Aerobic exercises like jogging or dancing, in particular, increase endorphin levels, which act as painkillers and mood enhancers. On those tough days, a quick workout might be all you need to feel more in control and reclaim your energy.

Better Sleep

If your period throws your sleep schedule off, exercise can be a game-changer. Physical activity helps regulate your body’s circadian rhythm, the internal clock that governs your sleep-wake cycle. By incorporating movement into your daily routine, you’re not only expending energy but also creating a calming effect that makes it easier to fall asleep at night.

Yoga or gentle stretching before bed is especially effective, as it relaxes your muscles and soothes the nervous system. Deep breathing exercises that accompany yoga also reduce cortisol levels, the stress hormone that can interfere with sleep. A consistent workout routine can lead to deeper, more restful sleep, helping you wake up refreshed—even during your period.

Regular exercise has a profound impact on your menstrual health. It strengthens your pelvic muscles, which play a key role in supporting your reproductive organs and reducing menstrual discomfort. Improved blood flow to the pelvic area ensures better oxygenation and nutrient delivery to these organs, promoting a healthier menstrual cycle.

In the long term, consistent physical activity can help regulate your cycles, making them more predictable and less painful. It also lowers your risk of developing issues like polycystic ovary syndrome (PCOS), endometriosis, or uterine fibroids when combined with a balanced diet and a healthy lifestyle.

Moreover, exercise helps maintain a healthy body weight, which is critical for hormonal balance. Being overweight or underweight can disrupt your cycle, leading to irregular periods or heavier flows. By staying active, you not only improve your overall health but also reduce inflammation, a common contributor to hormonal imbalances.

Incorporating activities like pilates, cardio, or even strength training into your routine can go a long way in supporting your menstrual and reproductive health. It’s not just about feeling better now—it’s about setting your body up for long-term wellness.

There is no single "best way" to workout during your periods. But some exercises positively impact your menstrual cycle.

Here are a few exercises you can do in your periods:

Yoga for Periods and Low-intensity Exercises

Yoga for periods, stretching, and tai chi (a medley of meditation and self-defense training) can be effective in dealing with painful period cramps, reducing depressive symptoms, and boosting energy. Yoga for periods helps reduce PMS symptoms and poses like child pose work help with fatigue, bloating, and cobra pose targets abdominal discomfort.

In addition to these, try a cat-cow pose to relieve lower back pain or seated forward bends to calm the mind and stretch the hamstrings. These gentle movements promote relaxation, improve blood circulation, and support emotional balance. Low-intensity activities like tai chi or even guided meditation combined with light stretching can make a big difference in how you feel during your cycle.

Cardio Workouts:

Exercise like Aerobic or “cardio” workouts get your heart pumping. You can also try workouts like jogging, dancing, and brisk walking during your menstrual cycle. Studies show that aerobic workouts like dancing and cycling decrease the severity of symptoms like cramps and bloating.

Even 20–30 minutes of moderate cardio can boost energy levels and reduce fatigue. Swimming is another excellent option—being in water can alleviate pressure and bloating, giving you a weightless, refreshing sensation. If you’re up for it, a low-impact spin class or elliptical session can also keep you active without overexerting yourself.

Strength Training

Also, if you like lifting some iron rods, you should continue to do so even during your menstrual phase. Strength training can improve blood flow, reduce tension, and help you maintain your fitness routine. Just make sure you lift light on the days when the flow is relatively high.

Focus on bodyweight exercises or lighter weights with higher repetitions to avoid overstraining. Moves like lunges, squats, or resistance band training can be effective. Engaging in light strength training improves your mood and keeps your muscles active without putting too much strain on your body.

Pilates and Barre Workouts

Pilates and barre workouts are another fantastic option during periods. These low-impact exercises focus on core strength, flexibility, and stability, which can help alleviate lower back pain and cramps. The controlled movements in pilates, combined with focused breathing, create a calming and strengthening experience.

The bottom line

Regular exercise during periods is useful for your mind and your body. So, ladies, there is no scientific reason that you should skip out on your workouts during your periods. So the bottom line is: keep up with your exercise during periods but make sure to back off on the intensity, specifically if you are feeling fatigued. Change your workout plans as per your energy levels when you are menstruating, take your good time to recover, and honor what you are capable of.

Can I do high-intensity workouts during my period?

Yes, you can, as long as your body feels ready for it. Some women find high-intensity workouts like running or strength training helpful for reducing cramps and boosting mood. However, if you’re experiencing heavy flow or severe cramps, it’s okay to stick to lighter exercises like walking or yoga.

Is yoga effective for period cramps?

Absolutely! Yoga is one of the best exercises for relieving period cramps. Poses like child’s pose, cat-cow, cobra pose, and reclining twists help stretch and relax the lower abdomen and back, reducing tension and discomfort.

Can I go swimming during my period?

Yes, swimming is a great low-impact exercise during your period. It can help reduce bloating and alleviate cramps. Just make sure to use a menstrual cup or tampon for comfort and protection while in the water.

Will exercising make my period heavier?

No, exercising does not make your period heavier. In fact, regular exercise can help regulate your cycle, reduce flow over time, and make periods more manageable.

Should I avoid lifting weights during my period?

Not necessarily. Strength training is safe during your period, but you might want to lift lighter weights or reduce the intensity on days when your flow is heavy. Focus on proper form and listen to your body.

What’s the best exercise for fatigue during my period?

Low-intensity activities like brisk walking, yoga, or pilates can help combat fatigue by boosting circulation and energy levels without overexerting you.

How does exercise help with bloating?

Exercise improves blood circulation and stimulates lymphatic drainage, which reduces water retention. Activities like walking, swimming, or stretching can help alleviate bloating.

Can exercise shorten the length of my period?

While exercise doesn’t directly shorten your period, regular physical activity can lead to more balanced hormones, which may result in shorter, lighter periods over time.

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