Is it good to work out on your period? Actually, for a lot of women, it can help with their symptoms. This might sound hard to believe – not many people want to lift weights or do cardio when dealing with bloating, cramps, and fatigue. However, some exercise can change or reduce symptoms thanks to how it affects human hormones. Some people are concerned that exercise can be bad for people who are menstruating. While for some people it may cause their symptoms to start sooner, cause heavier bleeding, or increase fatigue, current research indicates that moderate exercise during period days is generally safe for most individuals. Read on to see the benefits, and when to listen to your body and slow down.
The Top Benefits of Exercising on Your Period
Exercising during your period has a wide range of benefits, with limited drawbacks. Research shows that the hormonal shifts during menstruation can lead to better performance, as long as the person exercising isn’t doing ultra-long events.
Reduces cramps and period pain
Exercise can increase the amount of chemicals like serotonin, endorphins, or endocannabinoids. What are those? Put simply, these are your body’s natural mood elevators – they make you feel good. If you’ve ever heard of someone talking about a runner's high or seen people at the gym looking very happy during a tough workout, you know what’s happening. These chemicals can help reduce pain and ease cramps by decreasing another chemical called prostaglandin.
Lifts your mood and reduces anxiety
Those happy chemicals mentioned earlier can boost your mood in the short and long term, especially if you give them enough time to build up in your system. If you’re someone who gets anxious during your period, then working out on your period and even the week before period begins could help you build up enough of those chemicals to temper the effects of the anxiety.
Boosts energy with endorphins
The hormonal shifts that cause hormones like endorphins can explain why some people feel a boost of energy after exercising. This can be helpful when menstruation causes fatigue, especially if you’re someone who gets tired on period days.
Improves circulation and reduces bloating
Exercise helps with circulation, meaning that not only can the hormones get distributed around your body, but you feel more energized. It can also release gas and help digestion, which can help reduce bloating, making you feel more relaxed.
Helps regulate irregular periods
Exercise helps regulate hormones, which can help some people with irregular periods. Be careful not to overdo it, though, because overdoing it can also make periods irregular (more on that later).
Best Types of Workouts to Do on Your Period
The most effective exercise to do during menstruation is the one that feels manageable and enjoyable to you. For some people, this means keeping up with their regular routines, for others, this means adjusting to lower impact alternatives.
Gentle cardio: Walking, swimming, or cycling
This doesn’t mean you need to do a triathlon. Walking, swimming, or cycling can be very good for getting your circulation moving. Swimming can be especially good if you have an injury or condition that affects your joints. Cardio isn’t the best if you are feeling excessively tired or unwell.
Yoga: Poses that relieve cramps and tension
If you are feeling cramps and tension, then the bound angle pose (Baddha Konasana), child’s pose (Balasana), cat-cow pose (Marjaryasana-Bitilasana), and reclined twist (Bharadvaja) can all help relax the body and potentially reduce menstrual cramps. Yoga may not be the best choice if you are feeling nauseous.
Pilates: Low-impact and core-focused
Pilates can be intense, especially if you’re not used to it. By going through low-impact routines that focus on your core, you can get the benefits of these exercises while still looking after yourself. Core workouts may not be a good choice if you’re getting bad cramps and pain.
Strength training: Go lighter and shorter
Strength training can be an excellent addition to your workout routine, but menstruation is not the time to be aiming to bench your new personal best. Go a little lighter on your weights and do shorter sessions. If you are feeling fatigued, then avoid these to avoid straining yourself.
Home workouts: Comfort and flexibility
Working out at home can be a much more comfortable experience during your period. Thanks to the internet, you can find guided workouts in any form you want, so you can find what makes you feel best.
What to Avoid During Your Period
What’s coming up next is a list of common-sense suggestions to help you feel your best, but they are just suggestions. These ideas are here in case you feel unwell during your period or need permission to take a break. There are no hard and fast rules to dealing with menstruation, and as long as you feel ok in yourself, then keep doing what makes you feel best.
Don’t push through pain or exhaustion
As much as people are often told to push through their workouts, there’s a difference between pushing through a tough challenge and pushing yourself too far. If your energy has crashed, or you’re feeling pain from the exercise, it’s time to stop.
Avoid overly intense workouts if you're feeling unwell
If you’re feeling nauseous or unwell then avoid anything too strenuous. Your body needs time to take care of itself. If you normally go for a run, maybe switch to a walk around the block, or even just a walk around your couch if you really want to, but it would be best to allow your body the rest it needs.
Be cautious of overtraining and amenorrhea
Amenorrhea is the term used for missed periods. Overtraining and overexertion are both known to cause this problem. If you find this happens to you, take time out from training and speak with your doctor.
Don’t ignore your body’s signals
If you started the workout feeling okay but partway through, you start feeling your body giving you warning signs, and it’s time to take a break. Sometimes all that’s needed is a quick rest, and sometimes you need to shelve it for the day.
Skip yoga inversions if they feel uncomfortable
When doing yoga there are some inversions that can be done to increase the stretch or the intensity. If you feel that you are usually able to do these but feel uncomfortable doing them on your period, it’s ok not to do them.
How Your Menstrual Cycle Affects Energy and Performance
Studies have found that, in most cases, the menstrual cycle phases don’t affect performance in athletes, and others have been shown to find more positive effects on performance. Those are athletes though, and the cycle phase can affect fatigue levels. Below is a table of a week-by-week breakdown of suggested exercises depending on where you are in the cycle, but for more in depth information using a hormone tracker like the Mira Hormone Monitor can give you access to real-time hormonal changes in the urine metabolite of estrogen E3G, LH, FSH, and urine metabolite of progesterone - PdG that explain the shifts in your energy. Combining the Monitor with the Mira Max Wands, Ovum Wands and the Mira App can show you the long term changes, and you can make the best decisions for you based on that data.
|
Cycle Week |
Hormone Levels |
Common Symptoms |
Workout Impact |
Suggested activity |
|
Week 1 (Days 1-7) |
Low estrogen & Progesterone |
Cramps, fatigue, low mood |
Low energy, more soreness |
Gentle movement: walking, yoga, stretching |
|
Week 2 (Days 8-14) |
Rising estrogen |
Increased motivation, improved mood |
Peak strength, better endurance |
Strength training, cardio, longer sessions |
|
Week 3 (Days 15-21) |
Estrogen dips, progesterone rises |
Bloating, breast tenderness, mood shifts |
Energy may dip slightly |
Moderate workouts, mix of cardio + recovery |
|
Week 4 (Days 22-28) |
Falling estrogen & progesterone |
PMS, irritability, fatigue, cravings |
Motivation and energy drop |
Low-impact workouts, shorter duration, rest if needed |
Staying Comfortable While Working Out on Your Period
Aside from adjusting your workout plan, it can also be helpful to look more at what you wear and the period products you use while working out during period days. Changing to using period underwear or pads can help to reduce leakages, but test out pads before you commit to a big workout, as some of them can chafe when you get hot. Tampons would also work, but make sure to change them frequently, especially since increased circulation can increase your period flow. If you’re more into swimming, explore options like period discs. When choosing your workout gear, make sure you have something breathable that allows you to move in all the ways you want. Hygiene is especially important, especially keeping your vulva clean and dry to reduce the chances of discomfort or infection.
When to Rest Instead
As much as exercise can help you feel better, it can also be just as productive as rest. Those happy chemicals feel wonderful. What doesn’t feel wonderful? Pushing yourself too hard and putting your body in an uncomfortable position. As mentioned, over-exercising or over-exerting yourself can lead to amenorrhea. While the thought of the occasional break from menstruation can be tempting, it’s actually an indicator of something being wrong and can mess with your cycle. If you are TTC and you miss your period, then this will affect your fertility. This isn’t to try and scare you, far from it. When making decisions about your body and how to care for yourself, it’s best to go in knowing the risks and benefits. If you’re concerned you are over-exercising, then it’s important to take some time to rest or ask, “Should you work out on your period?” as opposed to forcing yourself. This doesn’t mean you’ve lost your discipline; it’s actually a sign that you have fantastic body awareness. If you are experiencing fatigue, nausea, or pain, then take that as a cue from your body to rest.
If you are someone who experiences irregular or missed cycles and wonder if over-exercising could be the cause, then it’s best to speak with your doctor and document your exercise routine. For a deeper insight, a blood test might be needed. You can do one like the Panorama Lab Test at home. It is a finger-prick blood test that measures AMH, TSH, fT4, Prolactin, and Free Testosterone levels, providing insight into what’s happening for you and your doctor.
Conclusion
So, can you work out on your period? Yes! While working out on period days can sound like an odd concept to some, it has been shown to help reduce some of the most frustrating symptoms of menstruation. Starting slow and learning to listen to your body is the way to go.
Frequently Asked Questions
Should girls do abs workouts during their period, and what are the pros and cons?
Doing ab workouts on your period can help with period cramps, mood, energy, and bloating. Unfortunately, ab workouts can also increase fatigue and bleeding, so take more breaks and listen to your body.
Is it common to get periods early when you start exercising or undergo strenuous physical activity?
Yes, it’s possible because of the hormonal changes and bodily stress this can induce.
Why does my bleeding get heavier during menstruation when I try to exercise?
Because exercise increases blood flow, it can also make blood exit the uterus faster. It’s not a problem, just be prepared for it and choose appropriate period products and workout clothes.
Does your period make you tired?
Yes, menstruation can make some women feel fatigued.
Should I work out on the first day of my period?
If you feel well enough then it can help to work out on the first day of your period.
Do you lose weight during your period?
Hormonal fluctuations, changes in water retention, and changes in appetite can lead to a temporary decrease in weight.
Can exercise start your period early?
Yes, intense exercise can sometimes cause your period to come early or become irregular. If you want to avoid this, take time to listen to your body and take a rest when you need it.
