by Many people wonder: Can you really exercise during your period? Every month, this question comes up and confuses countless women. Some say you should rest as much as possible during menstruation—replenish energy and let the body recover. Others argue that sticking to a workout routine helps ease cramps and improves your mood. With such conflicting opinions, who should you trust? In this article, we’ll explore the topic from a scientific perspective and weigh the pros and cons.
What Happens to the Body During Menstruation?
To understand whether it’s suitable to exercise during your period, it’s important to first understand the physical changes that take place.
A typical menstrual cycle lasts about 28 days and consists of four phases:
- Menstrual phase
- Follicular phase
- Ovulation
- Luteal phase
The menstrual phase marks the beginning of the cycle. During this time, levels of progesterone and estrogen drop sharply, leading to the shedding of the uterine lining—this is when bleeding begins.
This hormonal fluctuation can cause noticeable effects. The decline in estrogen and progesterone not only triggers uterine contractions (resulting in cramps) but also affects the emotional center in the brain. This is why many women experience irritability, anxiety, or low mood before their period.
Prostaglandin levels also rise, causing spasmodic uterine contractions that intensify pain. Combined with blood loss, the body consumes a lot of energy, leaving many women feeling tired and mentally unfocused.
Both physically and emotionally, the body undergoes significant changes during menstruation, which can impact exercise performance. While some women feel that exercising helps ease discomfort, others may find it difficult to complete their usual workout due to cramps or fatigue.
Ultimately, everybody is different. Understanding these hormonal and physical changes helps you decide whether or not it’s the right time for you to exercise.
The Benefits of Exercising During Your Period
While working out during your period may cause some discomfort, moderate exercise can offer several benefits:
1. Relieve Menstrual Cramps
Uterine contractions during your period can cause cramping. Gentle physical activity helps improve blood circulation and increases blood flow to the pelvic region, easing uterine tension and reducing pain. If you’re not feeling too uncomfortable, try taking a walk or doing light yoga—both can help relax the abdominal muscles.
2. Improve Mood Swings
Hormonal fluctuations can lead to mood disturbances, such as anxiety, irritability, or even depression. Exercise triggers the release of endorphins, the “feel-good” hormones that act as natural painkillers and mood stabilizers.
3. Boost Strength and Endurance
Even though menstruation can leave you feeling drained, consistent physical activity can enhance your overall fitness level. Over time, this increases your endurance, making you less susceptible to feeling weak during your period. Women with premenstrual syndrome (PMS) often see noticeable improvements in their symptoms when they maintain a regular workout routine.
Important Precautions If You Exercise During Your Period
Yes, exercising during your period can be beneficial—but here are a few key points to keep in mind:
1. Avoid Intense Workouts
High-impact or prolonged workouts—like long-distance running, jumping, or heavy weightlifting—can reduce uterine blood flow stability. This might increase menstrual flow and worsen cramps. Pushing beyond your limits may also cause dizziness, fatigue, or even fainting.
2. Watch for Body Temperature and Heart Rate Changes
Due to hormonal shifts, your basal body temperature and heart rate may increase during menstruation. This can make you feel more easily exhausted. So don’t feel pressured to maintain your usual workout intensity—scale back as needed to avoid overexertion or muscle strain.
3. Pay Attention to Hygiene
You’ll likely sweat more while exercising. If you don’t change out of damp clothes or use fresh sanitary products promptly, it may lead to odor or skin irritation. Many women experience allergic reactions or rashes due to poor hygiene during workouts. Always wear breathable, moisture-wicking activewear and clean your body thoroughly after exercising to stay fresh and healthy.
Exercises to Avoid During Your Period
Not all forms of exercise are appropriate during menstruation. It’s best to avoid the following:
- Intense running or jumping: These movements increase abdominal pressure and may lead to heavier bleeding.
- High-intensity interval training (HIIT): This requires strong cardiovascular and muscular effort, which can slow your body’s recovery.
- Heavy lifting or deep squats: These increase abdominal strain and may cause discomfort.
- Inversions in yoga: These can interfere with natural blood flow in the uterus.
Exercises That Are Safe and Recommended
If you want to stay active during your period, the following are great options:
- Gentle yoga: Helps relieve cramps, relax tight back muscles, and reduce overall discomfort. Try poses like the Cat Pose or the Child’s Pose.
- Walking: A low-impact aerobic activity that improves circulation and eases abdominal pain without stressing your joints or muscles. Walking 20–30 minutes a day can also reduce fatigue and anxiety.
- Stretching and light Pilates: Increases flexibility, strengthens core muscles, and helps reduce tension in the lower back and hips.
How to Know If You Should Exercise During Your Period
Every woman is different, and whether or not you should exercise during your period is a personal decision. There’s no one-size-fits-all rule—it all depends on listening to your body.
If you’re experiencing severe fatigue, dizziness, or intense cramping, your body is telling you it needs rest. Don’t force yourself to work out. Once your symptoms subside and your mood lifts, it may be a better time to ease back into physical activity.
Some women have no noticeable symptoms and can maintain their usual routine. That’s great! But others may feel so unwell that they need to stay in bed. Don’t compare yourself to others—observe your own patterns month by month.
It’s also a good idea to create a personalized workout plan based on your menstrual cycle. For example, rest one or two days before your period begins, then do light exercise mid-period, and gradually increase intensity afterward.
Conclusion
So, can you exercise during your period? The answer is: Yes, but not always. It’s not something you must force yourself to do, but it’s also not something you should completely avoid out of fear.
The key is to stay in tune with your body. Strike a balance between rest and movement, and you’ll find what works best for you. Don’t stress—respect your rhythm, and be the kind of woman who understands and honors her body.
