What Workout Should I Do On My Period?

It’s that time of the month again and you’re feeling bloated and crampy. The last thing you want to do is put on a sports bra and hit the gym. So what workout should you do on your period?


Many people worry that they should not perform high intensity exercises while on their period, but this is not true. Women can still benefit from exercise during menstruation and may even find it helps reduce cramps and other symptoms. However, it is important to consider the type of exercise being done and how intense it is. There are certain workouts that may be more beneficial for your body during the menstrual cycle and some that should be avoided or modified accordingly. In this guide, we will discuss which type of workout you should do on your period and why various types can have a positive or negative effect on your body.

Benefits of Exercise During Your Period

Exercise during your period can have many physical and mental benefits. It can help reduce cramps, PMS symptoms, as well as improve your mood. Exercise can also help boost your energy levels and reduce bloating. Let’s take a closer look at the benefits of working out during your period and some recommended exercises.

Improved Mood

When you’re on your period, it can be easy to feel frustrated, irritable, and just plain exhausted from the accompanying hormonal fluctuations. However, research has found that engaging in any type of exercise – from yoga and strength training to more vigorous activities like running or HIIT – can help boost your mood.

Since exercise releases endorphins – known for producing the feel-good feeling – it has been shown to decrease stress hormones like cortisol. So if you’re feeling overwhelmed or anxious, heading out for a light jog or lifting some weights can do a world of good.

Exercise is also linked to improved self-esteem and body image which is especially helpful when cramps and bloating are weighing you down emotionally. By increasing your confidence and gaining control over physical discomfort for even a short amount of time, you can be better equipped to cope with PMS symptoms during all other days of the cycle.

Reduced Bloating

Physical activity during your menstrual cycle can help reduce bloating. The increase in blood flow throughout the body during exercise stimulates the production of endorphins. Endorphins act as natural diuretics and can decrease water retention in the body. In addition to reducing bloatedness, these endorphins can also increase your energy levels, boost your mood and help lessen menstrual cramps. Even if you don’t feel like exercising when you have your period, take a few minutes to go for a walk or jog – it will do wonders for your body! Other activities such as yoga or light weight training can also help reduce bloating by releasing toxins from the body which helps reduce inflammation and ultimately assist with swelling.

Improved Sleep

Improved sleep during your period can be attributed to many benefits of exercise. With increased cortisol levels during the menstrual cycle, exercising can help counteract those hormones and put your body in a relaxed state, leading to a better night’s sleep. Additionally, the endorphins released when you exercise relieves stress while helping you sleep better and longer.

Not getting enough sleep can lead to feeling tired, angry, and foggy during the day-to-day of your period. If you want to avoid that foggy feeling catching up with you during your cycle, incorporating physical activity into your daily course is the best way to go about it. Aim for 30 minutes of moderately intense physical activity at least twice per week and allow yourself time for adequate rest in between periods of high intensity and stimulus output. This range allows you enough time to rest, fuel up on energy-dense foods and drinks, recover, reenergize, and get ready for your next workout session while still engaging in physical activity throughout the month — an excellent balance!

Types of Exercises to Try

Working out during your menstrual cycle can be a great way to help manage cramps, reduce stress and boost your endorphins. Depending on your energy levels and how you’re feeling, there are different types of exercises you can do. This section will discuss the different types of exercises you can try during your menstrual cycle.


Cardio is an excellent way to keep your heart rate up and exercise during your period, helping you to stay active and energized throughout the day. This type of exercise can include any type of physical activity that gets your heart rate up, such as walking, running, jogging, swimming or biking. Cardio exercises also help reduce period cramps and improve overall mood. Doing 30 minutes of cardio four times a week (or more if necessary) can also help reduce the frequency and severity of menstrual cycles. When performing cardio exercises while on your period, it’s important to pay attention to how you feel – if you’re feeling tired and sore, take a break or try a lower intensity workout. Additionally, make sure that you are hydrated throughout the activity – have water nearby during your workout!

Strength Training

Strength training is an effective type of exercise to try on your period. Strength training involves lifting weights or using your own body weight to strengthen and build muscle. Strength training is beneficial for women because it can improve bone density and metabolism, as well as helping with mental wellbeing. Additionally, strength training will help improve muscle tone and reduce cellulite appearance.

When engaging in strength training during your period, it is best to avoid exercises which require maximal exertion or sudden force but rather opt for moderate exercises which encourage endurance and muscular development. You may want to consider engaging in lower intensity exercises such as push-ups, tricep dips, squats or lunges as they can provide good cardiovascular benefits while avoiding over-exertion. Also ensure you take adequate rest between sets to allow your body to recover its normal energy levels before commencing the next activity. In addition, use light weights that you are able to handle comfortably throughout the session; heavier weights will likely cause further fatigue leading you to tire easily throughout the strength training workout. Ultimately remember that safety should be prioritized at all times during such exercises; if any exercise causes discomfort it is best that you avoid such activities until you have recovered from any discomfort felt during the exercise session.


Yoga is an excellent form of exercise to try during your period. It not only helps release tension in the body, but also helps bring clarity and balance to the mind. Many yoga poses have been found to help ease menstrual discomfort, including restorative poses like Child’s Pose and easy stretches for the back, neck and shoulders. Additionally, breathing exercises can be used to reduce stress levels and help ease physical discomfort during your period. As a practice that requires both physical exertion as well as mental concentration, yoga gives you a comprehensive workout without putting too much strain on your body — ideal for those days when you need a break from intense activity. With its calming and rejuvenating effects, yoga is perfect for when you’re looking for a restorative form of exercise that will complement rather than aggravate your monthly cycle.


Pilates is a great exercise option for women who are on their period. Focusing on body mechanics and relaxation, Pilates is a type of exercise that helps improve posture, flexibility, muscle control, strength, and overall physical health. Pilates also helps relax your muscles and release tension from the body. It can help reduce discomfort from cramps as it focuses on movements that massage the abdominal muscles and back. To get the most benefit out of your Pilates workout on your period, be sure to focus on breathing deeply and keeping proper alignment both when stretching and when doing exercise sequences. This will help you get a better workout and also help with some pain relief during this time in your cycle.

Tips for Exercising During Your Period

Exercising during your period can be a great way to help mood swings, reduce cramps, and keep up your energy. However, it’s important to know what types of exercises are safe to do and which ones can be detrimental to your overall health. In this article, we’ll provide some tips and guidelines for exercising while on your period.

Wear Breathable Clothing

Being active during your menstrual cycle can have a wide variety of positive benefits including reduced PMS symptoms, improved sleep quality, and less discomfort. However, it is important to practice self-care by wearing breathable clothing when you are exercising during your period.

For warm-weather workouts, opt for lightweight materials such as cotton or bamboo that will help keep you cool and dry. If you are engaging in colder weather activities, choose fabrics that can keep you warm without trapping excess heat and sweat. During this time of the month, it’s important to allow your body to regulate its temperature properly.-

When exercising on your period, look for clothing items with features like moisture wicking capabilities and air vents that help promote airflow so you’re comfortable throughout your workout session. Wear undergarments made from natural fabrics like cotton or bamboo as these will absorb any excess moisture. Additionally, these fabrics won’t irritate or restrict movement around the pelvic area; which is especially beneficial for activities like running or yoga.

Listen to Your Body

When it comes to exercising during your period, the most important thing to remember is that every individual is unique and may experience different levels of difficulty. It’s important to listen to your body and determine what kind of physical activity feels comfortable and enjoyable for you. While light exercises such as walking or yoga can be beneficial during this time, more intensive activities such as weightlifting, running, or intense cardio can be too strenuous.

Instead of pushing yourself harder than usual during workouts, consider lowering the intensity of your usual workout routine while taking a break when needed. For example, decrease the weights you use when lifting or run at a lower speed if you’re feeling tired or fatigued. Take time for restorative activities such as stretching, foam rolling, and deep breathing to help release any tension in your body. Also ensure that you are staying properly hydrated with plenty of fluids before and after any type of physical activity.

Another tip for exercising on your period is to make use of available comfort tools like menstrual cups or period panties which allow you more freedom in movement when compared with traditional tampons or pads. There are also many fitness apparel brands that now design specialized leggings and shorts specifically tailored towards accommodating periods while participating in physical activities. Keep in mind that everybody reacts differently to exercise during their cycle so find something that works best for you!

Drink Plenty of Water

Drinking enough water when you exercise is important, especially during your period. Being dehydrated can make it difficult to exercise, so try to aim for the recommended 8-10 glasses of water per day. Additionally, food with high water content like fruits and vegetables can help you stay hydrated while also providing essential nutrients. You should also monitor your electrolyte levels as it’s important to rehydrate after every exercise session. Drinking sports drinks or taking supplements that are specifically designed for athletes can help prevent dehydration and will assist in electrolyte replenishment. Dehydration will lead to fatigue, which is especially unwelcome during strenuous activities like exercising during your menstrual cycle.


In conclusion, whether or not you work out on your period is ultimately up to you and how you feel. While there may be some physical and mental benefits that come with regular exercise, it’s also important to listen to your body as well. During your period, if you don’t feel up to it or would rather take a break from the gym, it’s perfectly acceptable. Remember, each person is different, and what works for you may not work for others. Consult with a doctor if necessary for added advice about the best workout for you during certain times of your cycle.

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