When it’s that time of the month, and you’re suffering from pain, cramps, bloating and general fatigue, exercise might seem like the most counterintuitive thing to do. But did you know working out can actually help alleviate some symptoms of being on your period?

In this Fitness First guide, we’ll walk you through how being on your period affects the way you exercise and some workouts you can test out during your next cycle.

Can you exercise during your period?

Absolutely, you can exercise during your period. For some people, exercise feels great during their menstrual cycle, and for others, it doesn’t. 

Essentially, it’s all about listening to your body and finding the balance that suits you. Many people find that sticking to a regular exercise routine — evening during menstruation — helps them feel more energised, mentally clear and emotionally steady. While there may be days when rest feels more beneficial, light to moderate exercise, like brisk walks, is often a perfectly safe option. 

How does being on your period affect the way you exercise?

Nearly 42% of exercising women believe their menstrual cycle has a negative impact on the way they train and perform. Hormonal shifts, particularly in oestrogen and progesterone, can impact your energy levels, endurance and even your mood. 

But what other ways does being on your period impact the way you exercise?

• Reduced pain threshold — Periods can lower your pain tolerance, making activities you normally enjoy a little bit more strenuous. You may notice discomfort sooner in a workout, so it’s wise to plan gentler exercises if you’re feeling more sensitive. 

• Bloating and discomfort — Period-related water retention can create a heavy or ‘puffy’ feeling in your body. This bloating may make movements, like bending or jumping, uncomfortable. However, staying active can help reduce bloating and choosing low-impact activities, like yoga, may feel more manageable. 

• Mood swings — Hormones can trigger mood shifts, which might influence your motivation to exercise. In some cases, physical activity can often help lift your mood, but listening to your body is essential; some days, a brisk walk or even just a gentle stretching session might be just what you need. 

• Varied energy levels — Some people experience energy highs and lows throughout their cycle. By tuning into these shifts, you can tailor your workouts, pushing hard when your energy is high and scaling back when it’s low. 

What are the benefits of exercising on your period?

The physical and mental benefits of exercise don’t just stop because you’re on your period. In fact, working out during this time can actually have a range of benefits. 

• Improves circulation — Better blood flow helps reduce tension in the abdominal area, which can be particularly soothing if you experience period pain. Keeping muscles warm and active may ease cramps, helping you feel more relaxed, especially during your workout. 

• Boosts energy levels — Low-impact exercises or movements like swimming, even if it’s gentle, can invigorate you on days when period fatigue really sets in. This then gives you a natural energy boost making it easier to power through the day. 

• Natural pain relief — Exercise encourages circulation and releases endorphins, which are natural painkillers. This increased blood flow can ease period cramps and help relax tight muscles, providing some much-needed relief without the need for painkillers.

• Mood boosts — Physical activity during your periods releases those ‘feel-good’ hormones, like endorphins and serotonin, helping you combat the emotional lows and irritability that can accompany Premenstrual Syndrome (PMS). 

What are the best exercises to do on your period?

Most people would suggest that, during your period, it’s best to opt for exercises that you can tolerate and like to do. For most, the first day or two of your period may not be the best time to exercise because you’re more likely to experience a heavier flow.

However, there are a few movements that might feel good for your body:

Walking

A gentle walk is a fantastic way to stay active without putting too much pressure on your body during your period. It helps to encourage steady blood flow and gently releases endorphins, helping to improve your mood.

Walking outdoors can also be a great change of scenery and a chance for some fresh air, making it ideal if you’re feeling a bit sluggish or need a low-impact way to get moving without the strain of intense exercise on your body. 

Swimming

Swimming has some great benefits during your period, thanks to the buoyancy of the water, which helps relieve pressure on sore muscles and joints. A gentle swim is an effective full-body workout that reduces strain while refreshing both your body and mind. 

The feeling of weightlessness can also ease tension in the body, making it ideal if you’re looking for movements that keep you comfortable.

Yoga or stretching

Yoga and stretching involve slow, fluid, mindful movements perfect for easing muscle tension and calming the mind during menstruation. Poses like child pose and reclining twist can relieve cramps in the lower back and abdomen while focusing on deep breathing helps reduce stress. 

Stretching helps relax tight muscles and improves circulation, making it easier to settle into a gentle rhythm that leaves you feeling rejuvenated rather than drained. 

Join one of our yoga classes today with a Fitness First membership. 

Light strength training

Strength training with lighter weights or bodyweight exercises allows you to stay active without overexerting yourself. Controlled movements with lower weights help maintain muscle tone and keep you focused, providing a good workout without intensifying cramps or bloating. 

Staying steady with repetitions also helps you stay centred and encourages your mind and body to connect, which is especially helpful during your cycle. 

Discover our wide range of Strength fitness classes at Fitness First and book a class today.

Pilates

Pilates is great for improving core strength and increasing body awareness. During your period, opting for gentle, focused exercises incorporating controlled breathing can help relax your muscles and align your posture. 

Pilates movements like pelvic tilts or bridges target core strength without causing discomfort, making it a great workout that combines physical strengthening with natural movements. 

Join now and head to one of our Pilates classes today at Fitness First.

Are there any exercises to avoid?

Again, it’s always important to do what’s right for your body and remember that an exercise that feels good for you might not be for someone else. 

However, when it comes to exercising, you can avoid a few movements if it doesn’t feel right for you.

• High-intensity interval training (HIIT) — While HIIT workouts are great for boosting fitness, their high-intensity nature can feel overly demanding during your period, especially on low-energy days. Pushing too hard can increase your discomfort and may even worsen your cramps. Instead, opt for moderate-intensity workouts, like H2O HIIT, if you’re seeking cardio.

• Heavy weightlifting — Lifting heavy weights requires significant abdominal engagement, which may intensify any lower abdominal cramps or bloating — this added pressure can make weightlifting feel a lot less comfortable. Using lighter weights or focusing on bodyweight movements may feel more manageable until your period is over. 

• Strenuous core workouts — Exercises like sit-ups, crunches, or intense leg raises target your core muscles, which can exacerbate any cramping or abdominal pain. Try gentler core exercises like dead bugs to keep your core engaged without overstraining. 

• Endurance cardio — Long-distance running or high-intensity cycling may be draining if your energy levels are lower than usual. If you still want a cardio fix, try shorter sessions or lower-intensity versions to stay active without overtaxing your body. 

How can you make exercising during your period more comfortable?

Exercising during your period doesn’t have to be uncomfortable; in fact, there are a few things you can do to make the experience more enjoyable. 

• Use comfortable menstrual products —Menstrual cups, tampons, leak-proof pads, and activewear can help you feel secure and worry-free, letting your mind and body focus on the task at hand: exercising. Find what works best for you, especially with activities that involve more movement, like yoga or strength training. 

• Opt for breathable clothing — Wear breathable, stretchy fabrics that allow more freedom of movement without causing irritation. A comfortable fit can help you focus on your workout rather than any discomfort from tight or restrictive clothing, which may feel uncomfortable when you’re bloated. 

• Stay hydrated — On average, you’ll lose about 20 to 90 ml (around one to five tablespoons) of blood during your period, so it’s important to stay hydrated. It not only helps to reduce bloating, prevent cramps and combat fatigue, but drinking water throughout the day keeps you feeling energised and supports muscle recovery. 

• Make sure to warm up and cool down — We can all be guilty of sometimes skipping our warm-ups or cooldowns, but gentle stretches or slow movements before and after your workout ease muscle tension and improve circulation. A mindful warm-up can also help you gauge how intense you want your workout to be. 

• Listen to your body — Remember, the most important thing you can do is listen to your body. This is really the time to tune into what feels best. If you feel fatigued, go for a lighter workout or miss a day; if you feel energised, go ahead with something a little more active. Giving yourself the freedom to modify or rest as needed will make exercising a more enjoyable and supportive part of your period routine. 

How often should you work out on your period?

How often you should exercise during your period really depends on how you’re feeling. If your energy levels are up and exercise usually makes you feel better, stick with what feels good — light to moderate workouts three or four times a week are great options.

On low-energy days or when cramps hit hard, remember that rest is just as important as exercising itself. Sometimes, a gentle stretch session or a short walk outside is all it takes to stay active without overdoing it. 

Just listen to your body and adjust your routine to what feels right for you at that moment. 

Listen to your body with Fitness First

Exercising during your period can be a powerful tool to help you feel your best, but it’s all about tuning in to what your body needs. Whether you’re up for a workout or feel better taking it easy, there’s no one-size-fits-all approach. 

If it’s time to introduce more challenges to your workouts, find them here at Fitness First — whether it’s setting a new personal best with our personal training sessions or smashing a strength class you didn’t think you could do, we’re here to help.

Book a visit, find your nearest gym today or head over to our blog to find out everything there is to know about fitness, nutrition and more.