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• Vaginal Changes

Exercising on Your Period: What You Need to Know

Medically reviewed and edited by Dina Whiteaker, APRN

For most women, periods might be a source of physical and emotional discomfort that can make even the simplest tasks feel daunting. 

During this time, exercise may be the last thing on your mind. But did you know that working out on your period has a number of benefits?

The key is to understand which types of workouts will make you feel like your best self without worsening any uncomfortable symptoms. 

In this article, we’ll explore the different aspects of your menstrual cycle, suggest period-friendly exercises, and tell you which workouts to avoid during this time.

Understanding Your Menstrual Cycle

The menstrual cycle is a complex series of hormonal changes that help prepare a woman’s body in case of pregnancy. 

A typical cycle is around 28 days long but can also last up to 35 days.

However, this doesn’t mean you’ll be bleeding for that long. There are four different phases your body goes through during your menstrual cycle, which are:

Days 1-5: Menstrual phase

This phase starts on the day that you start bleeding and is considered the first day of your menstrual cycle.

During this time, hormones like estrogen and progesterone are at their lowest. This is usually what causes uncomfortable symptoms such as:

• Abdominal cramps 

• Lower back pain 

• Fatigue 

• Moodswings

• Feelings of sadness 

Any menstrual pain will typically start feeling better after the first two to three days of the menstrual phase. 

Days 1-13: Follicular phase

The follicular phase initially overlaps with the menstrual phase and is characterized by rising estrogen levels. 

The hormone typically increases when your body prepares to release an egg that can be fertilized. You may experience symptoms like:

• Rising energy levels 

• Feeling stronger 

• Improved mood

It's typically more noticeable after the first two days of the menstrual phase when your symptoms start to improve.

Day 14: Ovulation

This is the phase when an egg is released from one of the ovaries, and you are at your most fertile. 

During ovulation, estrogen levels peak, and the body experiences a brief surge of testosterone. This can cause symptoms like:

• Mild pelvic pain, known as mittelschmerz

• Increased libido 

• Boost in confidence 

• Sense of well-being

The ovulation phase usually lasts for 12 to 24 hours.

Days 15-28: Luteal phase

During the luteal phase, the body prepares the uterine lining in case of pregnancy. If an egg isn’t fertilized during ovulation, hormone levels — like progesterone — rise and peak.

This can cause symptoms such as: 

• Bloating

• Water retention

• Breast tightness 

• Mood swings

• Irritability 

• PMS 

The luteal phase is usually one of the most uncomfortable periods of the menstrual cycle.

Many women may also have a lower sense of self-esteem and confidence during the luteal phase due to symptoms like bloating. 

Should You Workout During Your Period?

Exercising during your period offers several benefits, which makes it a good idea to try and get a workout in. 

When you exercise, the body releases endorphins — or feel-good hormones — that act as natural pain relievers.

This can help reduce common symptoms like period cramps, bloating, and headaches. Other benefits of exercising during your period include:

• Reduced PMS symptoms, including fatigue and mood swings 

• Improved mood and reduced feelings of sadness

• Helps to maintain hormonal balance and weight control 

Although these benefits are great, some women may feel limited by severe symptoms and discomfort. 

In these cases, opt for gentle exercises — such as walking or yoga — instead of an intense gym session. 

However, if you’re feeling unusually tired or sick during your period, listen to your body and rather skip the workout. 

The Best Exercises to Do While on Your Period

Let’s take a look at some of the best workouts to do during each stage of your menstrual cycle for optimal comfort and effectiveness.

Menstrual phase

During the menstrual phase, many women may experience fatigue and cramping that may be uncomfortable. 

It’s recommended to focus on gentle activities to avoid straining your body and worsening your symptoms. These could include:

• Yoga: Certain yoga poses can help relax the abdominal muscles, ease back pain, and reduce bloating. Yoga is also great for stress relief and can help alleviate emotional discomfort during your period. Focus on gentle stretching and relaxation poses like Child’s Pose, Cat-Cow, and Forward Bend.

• Walking: A low-impact exercise that increases blood flow, which may reduce cramping and help you feel more energetic without putting excess strain on your body. Enjoy a daily 30-minute walk during your period if you can.

• Swimming: Swimming is a great aerobic exercise that is gentle on the body. The buoyancy of the water supports your body and reduces strain on your muscles and joints, which can be particularly soothing during your period.

• Strength training: Moderate strength training during your period can help boost your mood and maintain muscle tone. Adjusting the intensity based on how you feel is also a good option on low-energy days. 

Which exercises are recommended for other stages of the menstrual cycle?

Understanding the hormonal fluctuations during your menstrual cycle can be a great way to help you create a more effective exercise routine and maximize hard training efforts.

Recommended workouts may include:

• Follicular phase: High-intensity workouts — like running, cycling, or aerobic exercises — strength training, and sports like basketball, soccer, or tennis.

• Ovulation: Heavy lifting, intermediate yoga or pilates classes, high-intensity interval training (HIIT) workouts.

• Luteal phase: Easy-to-moderate intensity hikes, low-intensity cardio activities, restorative yoga, and dance classes.

Although you should listen to your body and engage in physical activity that feels good, these exercises are generally recommended during each phase.

This is because they help you take advantage of factors like increased hormone and energy levels that can enhance your workout performance. 

Which Exercises Should You Avoid?

Although there is no official list of exercises to avoid during your period, try to steer clear of high-intensity workouts when bleeding.

This includes strenuous exercises such as:

• HIIT workouts

• Heavy weightlifting

• Inversion yoga poses, like headstands or handstands 

• Prolonged core workouts 

• Endurance sports

• Contact sports 

These exercises may worsen period pain and cause an increased sense of discomfort, making your workout much less enjoyable.

In some instances, you may also find that intense exercise has no impact on your symptoms and that you can engage in it as normal — especially if you have lighter periods.

This is perfectly safe, and you can enjoy your workout without having to worry about any potential complications.

When Should You See a Doctor About Working out on Your Period?

While exercising on your period is generally safe for most women, there are certain symptoms and conditions that may require a doctor’s visit. These include:

• Severe menstrual cramps that prevent you from participating in activities

• Excessive bleeding that requires you to change your sanitary products every 1 to 2 hours

• Having irregular menstrual cycles 

• Experiencing sudden changes in your menstrual symptoms, such as increased pain or unexpected spotting 

• Fatigue that is accompanied by dizziness or fainting 

• Any symptoms that are consistently hindering your exercise performance

These symptoms may be an indication of an underlying medical condition that requires a professional diagnosis and treatment plan.

Consulting your doctor about any concerns enables early identification of issues, helping you prevent further complications. 

Where Can You Learn More About Menstrual Health?

While it’s generally recommended to consult your gynecologist about female health issues, LifeMD can help if you are worried about potential underlying problems.

Licensed professionals at LifeMD can perform an online evaluation, prescribe medication, and order lab tests to help address any concerns.

Make an appointment with LifeMD today to learn more about taking care of your menstrual health — all from the comfort of your home.

Dina Whiteaker, APRN

Dina earned her MSN from the University of Nebraska Medical Center before becoming a Family Nurse Practitioner. She has 10ᐩ years of telemedicine experience. Dina is board certified and is a member of the American Academy of Nurse Practitioners.

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