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For many women, the thought of exercising during their period can feel overwhelming. Fatigue, cramps, bloating, and mood swings can make you want to curl up in bed instead of moving your body. But research shows that the right type of physical activity can actually reduce period discomfort, improve mood, and boost energy levels. Instead of skipping exercise altogether, consider making simple adjustments to your routine. In this guide, we’ll explore safe and effective workouts you can do during your period, from light yoga to low-impact cardio, that help you feel better both physically and mentally.
Why Exercise During Your Period?
Before diving into specific workouts, let’s understand the benefits of staying active during menstruation:
- Reduces cramps: Exercise increases blood circulation and releases endorphins, which act as natural pain relievers.
- Boosts energy: Light to moderate movement helps fight fatigue and sluggishness.
- Improves mood: Physical activity can lower stress and ease irritability linked to hormonal fluctuations.
- Supports digestion: Gentle movement helps reduce bloating and constipation, which are common period symptoms.
- Keeps routine consistent: Regular exercise ensures you don’t lose momentum in your fitness journey.
The key is listening to your body and choosing the right intensity level depending on how you feel.
The Best Workouts to Do on Your Period
1. Walking
Walking is one of the easiest and most effective workouts you can do during your period. It’s low-impact, requires no equipment, and improves blood flow, which helps ease cramps. A brisk 20–30 minute walk outdoors also gives you a mental boost thanks to fresh air and sunlight.
Pro tip: If you feel sluggish, try a slow-paced walk. If your energy is higher, pick up the pace for more calorie burn.
2. Yoga
Yoga is one of the best exercises during menstruation because it not only stretches the muscles but also relaxes the mind. Certain poses can specifically target lower back pain, cramps, and bloating.
Recommended poses:
- Child’s Pose (Balasana) – Relieves lower back and pelvic tension
- Cat-Cow Stretch (Marjaryasana-Bitilasana) – Improves spinal flexibility and eases cramps
- Supine Twist (Supta Matsyendrasana) – Helps reduce bloating and supports digestion
- Cobra Pose (Bhujangasana) – Gently stretches abdominal muscles
Avoid: Inversions (like headstands), as they may increase discomfort for some women.
3. Pilates
Pilates focuses on controlled movements and core strength, making it ideal for days when you want a moderate workout without too much strain. It strengthens your abdominal and pelvic floor muscles, which can reduce period pain over time.
Try a short, 15–20 minute session focusing on:
- Gentle core exercises (modified crunches)
- Hip bridges
- Leg lifts
- Stretching with breathing control
4. Light Strength Training
If you normally lift weights, you don’t need to stop completely during your period. Instead, lower the intensity and focus on lighter weights with higher repetitions. This helps maintain muscle tone without putting excess strain on your body.
Good options include:
- Bodyweight exercises like squats, lunges, and push-ups
- Resistance band workouts
- Light dumbbell exercises for arms and shoulders
5. Swimming
Swimming may not be the first activity that comes to mind during your period, but it’s incredibly effective for reducing cramps and bloating. The water supports your body, reducing impact and strain on joints. Plus, the cooling effect of water can be soothing if you feel overheated.
Modern menstrual products, such as tampons or menstrual cups, make swimming completely manageable.
6. Low-Impact Cardio
If you’re someone who enjoys cardio, you don’t have to give it up during your cycle. Instead, opt for low-impact activities such as cycling on a stationary bike, using an elliptical, or doing a light dance workout at home. These exercises get your blood pumping without exhausting your body.
Duration: 20–30 minutes of steady, moderate-intensity cardio.
7. Stretching and Breathing Exercises
Sometimes, your body might crave rest more than movement. On such days, even a short stretching session combined with deep breathing can make a difference. Focus on gentle stretches for your back, hips, and legs. Controlled breathing helps lower stress hormones and relaxes muscles, thereby easing menstrual tension.
Tips for Exercising During Your Period
- Listen to your body – If you feel severe cramps or extreme fatigue, take a rest day.
- Stay hydrated – Dehydration can worsen bloating and cramps.
- Wear comfortable clothing – Choose breathable, moisture-wicking fabrics to stay fresh.
- Fuel properly – Eat iron-rich foods (spinach, lentils, lean meat) to replenish lost nutrients.
- Modify your routine – Reduce intensity or shorten workouts if needed; consistency is more important than pushing too hard.
When to Avoid Exercise
While exercise is generally safe during menstruation, there are situations when it’s best to take a break:
- If you have heavy bleeding or severe cramps
- If you feel dizzy, weak, or nauseous
- If your doctor has advised against physical activity due to medical conditions
Always prioritize rest and recovery when necessary.
Conclusion
Working out during your period doesn’t have to be a struggle. In fact, the right workouts—whether it’s a calming yoga flow, a gentle walk, or low-impact cardio—can actually help you feel better, both physically and emotionally. The key is adjusting your routine, listening to your body, and focusing on movement that feels good.
Remember: Exercise during your period isn’t about performance or pushing limits. It’s about supporting your body, easing discomfort, and maintaining a healthy rhythm in your lifestyle. Next time your cycle comes around, instead of skipping workouts, try one of these gentle yet effective exercises; you might be surprised at how much better you feel.
Preity Prerna YouTube channel for more menstrual health tips.
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- PCOD and PCOS – Everything You Need to Know | Preity Prerna
- All About Period Health – Effectively Manage Your Periods
- Your Guide To Balance Hormones and Lead a Healthy Life | Preity Prerna
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