Exercising During Your Period and PMS: What to Know and Why It Matters
Many women wonder whether they should continue exercising during their period or in the days leading up to it. PMS symptoms like fatigue, bloating, irritability, and cramps can make the idea of working out feel far from appealing. However, research and personal experiences show that staying active can actually offer significant benefits — physically and mentally.
So, should you work out during your period and PMS? The short answer is: yes, but listen to your body. Here’s a breakdown of why it’s beneficial, what types of exercise to focus on, and what you might want to avoid.
Benefits of Exercising During PMS and Your Period
- Mood Boost and Stress Relief Exercise releases endorphins, your body’s natural mood lifters. This can help ease feelings of irritability, anxiety, or sadness often associated with PMS and menstruation.
- Reduced Cramps and Bloating Physical activity increases blood flow and helps relax the muscles of the uterus, which may reduce cramping. Sweating can also help relieve water retention and bloating.
- More Energy While it may feel counterintuitive, gentle movement can actually help fight the fatigue that often comes with hormonal shifts.
- Better Sleep Regular exercise supports better sleep quality, which can be disrupted during PMS and menstruation.
- Improved Focus Some women report improved mental clarity and reduced brain fog after a workout, even on their period.
Best Types of Exercise During PMS and Period
You don’t need to stick to your most intense routines during this time. Instead, consider modifying your workouts to support your body and energy levels.
- Walking or Light Cardio: A brisk walk or gentle bike ride can improve circulation, elevate your mood, and ease tension.
- Yoga and Stretching: Yoga can be especially helpful for relieving cramps, back pain, and tension. Poses that target the hips and lower back are great during this phase.
- Pilates: Low-impact, core-focused movement can help maintain strength and mobility without excessive strain.
- Strength Training (Modified): If you feel up for it, lifting lighter weights or reducing the number of reps can help you stay consistent while respecting your energy levels.
- Swimming: For those comfortable with it, swimming can feel incredibly soothing and help ease cramps.
What to Avoid
- High-Intensity Workouts (If You’re Feeling Low Energy): If you’re experiencing intense cramps, fatigue, or dizziness, high-impact workouts like HIIT or intense cardio might do more harm than good. It’s okay to rest or scale down.
- Abdominal Crunches (During Heavy Cramps): These can worsen discomfort for some women.
- Overtraining: Trying to “push through” intense workouts without adequate rest can lead to exhaustion or hormonal imbalances. Trust your body and rest when needed.
Tips for Working Out on Your Period
- Stay Hydrated: Hormonal shifts can affect your fluid balance, so drink plenty of water.
- Wear Comfortable, Breathable Clothing: This can reduce irritation or discomfort.
- Use the Right Protection: Tampons, menstrual cups, or period-proof activewear can help you feel more secure and confident.
- Fuel Your Body Well: Eat nourishing foods with enough iron, magnesium, and healthy fats to support your energy and recovery.
- Track Your Cycle: Understanding how you feel during different phases of your cycle can help you plan workouts that match your energy and needs.
Final Thoughts
Exercising during PMS and your period isn’t just okay — it can be incredibly beneficial. That said, there’s no one-size-fits-all approach. The most important thing is to listen to your body. Some days, a long walk or gentle yoga session might be perfect. Other days, rest might be the best medicine. Honor your cycle, stay mindful, and let movement be a supportive part of your self-care routine.
Photo by Sasun Bughdaryan on Unsplash