How to Exercise During Your Menstrual Cycle

Although it’s easy to lose motivation to work out during your period, exercising can actually help alleviate symptoms like cramps, bloating, and fatigue. Light exercise during the early days of your cycle can boost your mood, while more intense workouts later in your cycle will leave you feeling stronger. Also, remember to choose the right hygiene products before exercising to avoid any leaks and ensure comfort. If you’re experiencing cramps or pain, don’t hesitate to take a day off from exercising.

Reduce the intensity of your workouts in the early days of your cycle. Menstruation tends to be heaviest at the start of your period, and that’s when you may feel the worst. Instead of high-intensity exercises or weightlifting, aim for lighter workouts than usual.

• For example, if you typically run 5km, try slowing your pace or cutting the distance in half.
• If weightlifting doesn’t feel right, you can try bodyweight exercises instead.

Practice yoga on days when you feel fatigued. Gentle stretching yoga poses can help you feel more comfortable and increase your strength and flexibility. Avoid twisting and inverted poses as they can be uncomfortable during your period. You might try the following:

• Child's Pose: Kneel on the floor and slowly bend forward until your forehead touches the floor. Extend your arms in front of you and relax for about 10 seconds.
• Cat Pose: Place your hands and knees on the floor, arch your back, and lower your head so your chin moves towards your chest. Hold for a few seconds and breathe deeply.
• Knees to Chest Pose: Lie on your back and bring both knees toward your chest, hugging your shins with your hands.

Engage in light cardio exercises. Cardio can help improve symptoms during your period, but avoid overexertion. Instead of running or using a full-body machine, try a slow jog, cycling, or a brisk walk for about 30 minutes.

Swim for 30 minutes. Swimming is a gentle activity that doesn’t require much energy but can soothe back pain and cramps. Make sure to use a tampon or menstrual cup instead of a sanitary pad when swimming.

Start weight training during the final days of your period. As your menstrual cycle comes to an end, you may feel stronger or more able to tolerate pain. This is the ideal time to engage in strength training. You can do your regular weight exercises or focus more on your legs and arms. You can continue to enjoy the benefits of exercise up to a week after your period ends.

• If you don’t usually lift weights, start with gym machines. Try the thigh press, lat pull-down machine, or shoulder press machine.
• Lying down while lifting weights is a good exercise for your period. Hold dumbbells in both hands, lie on your back, bend your knees, and place your feet together. Begin by bending your elbows and then slowly extend your arms. Perform 2-3 sets with 8-10 reps.
• Avoid movements that focus on your abdomen or back to prevent discomfort during your period.

Try using a menstrual cup. When used correctly, a menstrual cup is the best option for exercising during your period. This reusable cup can be worn for up to 12 hours.

• A menstrual cup is perfect for endurance exercises, long-distance running, or hiking. However, it may shift during yoga practice.
• While you shouldn’t feel discomfort using a menstrual cup, many people find it difficult to position it correctly.

Switch to a new tampon before exercising. If you don’t have a menstrual cup, grab a box of tampons. However, not everyone finds tampons comfortable during physical activity. If you can't work out with a tampon, try an alternative method.

• "Sport" tampons are specifically designed for workouts. You might want to try these if regular tampons don’t feel right during exercise.

Use panty liners if your period tends to overflow. For those with a heavy flow, extra protection is necessary. You should consider using panty liners alongside a menstrual cup or tampon. Be sure to change the panty liner before exercising.

Use pads if you can't use a tampon or menstrual cup. However, pads can cause discomfort due to friction during exercise. Additionally, pads may bunch up as you move, leading to inadequate protection. If tampons and menstrual cups aren’t working for you, pads may be your only viable option.

Choose larger or boxer-style underwear. Your underwear should be made from breathable materials like cotton. Larger underwear is generally more comfortable and provides better protection against leaks compared to smaller styles like thongs.

• You can even buy period-specific underwear, such as Thinx. These can be worn in addition to or instead of a tampon or menstrual cup.

Wear loose, dark-colored clothing. Tight clothes can be uncomfortable, especially if you're experiencing constipation, cramps, or bloating. Instead, opt for looser attire. Also, choose dark-colored pants just in case you experience any leaks!

• For example, instead of wearing tight leggings, try wearing loose pants when you go to the gym.
• Wear a cotton T-shirt or tank top if you can't tolerate the heat during your period.

Exercise when you're feeling tired. Fatigue during your period might make you want to skip the gym, but this could actually be the best time to work out. The right exercises can boost your energy levels during menstruation.

Rest if you’re in pain. If you're dealing with cramps, bloating, or other uncomfortable symptoms, take a break from exercising. Rest, stay hydrated, and try again the next day.

Take pain relievers before working out. Even if you're not experiencing cramps yet, you can prevent discomfort by taking an over-the-counter anti-inflammatory (NSAID), such as ibuprofen, about an hour before exercising. This can help prevent pain before it starts.

Apply a warm compress to your abdomen or back before exercising. Heat can help reduce pain. Disposable heat patches applied to your skin provide a soothing warmth while you work out. These are available at pharmacies or supermarkets.

Avoid foods high in fats, sugars, or salt. These types of foods can lead to bloating and worsen cramps or back pain. Steering clear of these foods can also help you reach your workout goals more effectively. During your period, you should avoid:

• Pastries like donuts and muffins.
• Processed snacks like chips and crackers.
• Fried foods like French fries.
• Soda and sugary beverages.

Stay hydrated before, during, and after exercise. During your period, your body needs more water than usual. Drinking plenty of water can help relieve headaches and bloating. Aim to drink about 240ml of water 15 minutes before your workout and continue hydrating throughout your session.

• If you're feeling good, you can perform the same exercises you usually do at other times of the month.