That time of the month. Aunt Flo. Shark week. Code red. Hell. Whatever you call it, most of us who’ve had it can agree that being on your period is … not great. The last thing we want to do is peel ourselves off the couch, swap that hot water bottle for a cold one, and get a workout in.
But doing certain types of exercises during your period can actually provide some relief — not to mention a number of health benefits.
Should I work out during my period?
First, let’s clarify what we mean when we say period. We’re talking about the menstruation phase, which is the first day of the cycle and generally lasts 3–7 days. This phase is then followed by:
- Follicular phase (days 8ish to 14 ish)
- Ovulation (days 15ish to 21ish)
- Luteal phase (days 22ish to 28ish)
For the purposes of this article, we’re going to focus on the best exercises to do during that first phase: menstruation. This is when we are bleeding, and our hormone levels are lower (which means our energy levels are down and our mood can be a bit off).
Bleeding, sore, tired, and cranky, you say? Doesn’t sound like a great time to exercise. But in reality, a lower level of hormones can mean your body is better able to access stored carbohydrates, maximizing your workout efforts. Plus, physical exercise can help to lessen certain period symptoms.
Health benefits of working out during your period
- Less pain from cramps: A study published in the Journal of Education and Health Promotion found people who exercised for 30 minutes, 3 days per week, had less menstrual pain than those who didn’t exercise. It’s important to remember that the benefits are great if you exercise regularly, not just during the days that you have symptoms.
- Improved mood: When estrogen levels get lower, you might feel sad, angry, anxious, or depressed. The good news is, exercise releases feel-good endorphins that help boost your mood. Regular exercise can help both before and during your period, when “mood swings” are generally most prevalent.
- Reduced fatigue: The hormonal changes we go through during our period can make us feel really tired. According to the Office on Women’s Health, physical activity can boost energy levels instead of lowering them during the menstruation cycle.
Tips for working out during your period
Exercising during your period doesn’t have to be uncomfortable. A few things to keep in mind include:
Stay hydrated
Getting plenty of water during exercise is always important, but it may be even more beneficial during your period, as it can help alleviate things like cramps and backaches. In fact, one study found that those who drank more water experienced less severe menstrual pain during the first three days of their periods.
Wear comfortable clothing
Stretchy joggers over tight yoga pants can make all the difference. It might even be worth looking into period-specific clothes, from sports bras and underwear to breathable tops and pants.
Listen to your body
Yes, exercising during your period can help improve period-related symptoms. But if all you feel you can manage is a short walk around the block, do it. Then find other meaningful ways to promote self-care, like taking a hot bath or making tea and relaxing with a book.
Don’t overdo it
Working out too much can cause missed periods or make them stop entirely. The Office on Women’s Health recommends talking to your doctor if you have irregular or missed periods.
4 best workouts to do while on your period
The first few days of your period can be the most uncomfortable, so it’s helpful to focus on gentle movements and exercises that not only help you get a workout in, but can actually improve period symptoms.
1. Yoga
Doing yoga regularly can help ease PMS symptoms and period pain, including lowering breast tenderness and abdominal swelling. A low-key option could be to focus on restorative movements and gentle stretching (see our top seven movements here). Yoga movements like cat-cow, child’s pose, and reclined spinal can all help relieve tension in your pelvis and lower back.
2. Brisk walking or light running
During the most uncomfortable parts of your period, an activity like walking may be best. Fortunately, in addition to the whole host of benefits regular walking provides (lowered risk for heart disease, stroke, and high blood pressure, as well as improved immune system, mood, energy, endurance, and sleep), cardio has been shown to relieve PMS symptoms for those who partake regularly. Try a 30-minute walk or light jog a couple times a week.
3. Strength-training exercises
Even though the start of your period means lower levels of estrogen and progesterone that leave you feeling unmotivated, it’s actually prime time to build strength and muscle. Consider a few reps of light weightlifting, or get some resistance movements in such as push-ups, squats, or lunges.
4. Swimming
While not available at your local Anytime Fitness, exercising in a swimming pool is one of the lowest-intensity exercises you can do. Swimming is gentle on the body and studies have shown that it can actually help relieve cramps, mood changes, headaches, tiredness, and breast tenderness. The other nice thing about swimming is that there are several ways to approach it based on how you’re feeling. You could try a few laps up and down the pool, or hold onto the side and do a few reps of leg kicks. The water’s resistance is a natural muscle builder.
Once you’re finished with your workout, reward yourself, queen. Period leaving you with chocolate cravings? We’ve got you here and here. More of a savory urge? Homemade cowboy caviar might do the trick. Or if it’s homestyle cooking you’re after, check out our recipe for chicken pot pie soup.
And no matter how you get yourself through the worst week of the month, make sure you listen to your body, treat yourself with kindness, and drink plenty of water.
