What Workout to Do on Your Period

If you’re wondering what workout to do on your period, you’re not alone. Many women struggle with finding the right exercise routine during this time of the month. However, there are some great options out there that can help you stay fit and healthy during your period. Check out our top three picks below.


It’s normal to feel bloated and uncomfortable during your period. Working out during your period can, in fact, be beneficial for both your physical and mental health. Not only does exercise help manage cramps due to the release of feel-good endorphins, but it also helps draw focus away from discomfort, increases overall energy levels and increases appetite control.

However, it’s important to recognize that there are certain types of workouts that are more suitable for periods than others. Depending on the intensity of your cycle, different exercises will suit you better at different points in the month. During the first few days of your period, when symptoms like cramps and fatigue may be at their most intense, a low-impact and gentle workout such as stretching or yoga might be best because it won’t cause further irritation or stress. However, as you move through the cycle you may want to introduce a more intensive cardiovascular element as this can help reduce any feelings of bloating or heaviness caused by water retention – just keep this kind of exercise quite gentle so as not to overdo it.

Overall, regular exercise is an important part of looking after yourself during your period; however it is important to listen to what feels right for your body each day and make adjustments accordingly!

Benefits of Working Out on Your Period

Working out during your period can actually provide a variety of benefits. It can help reduce cramping, regulate your hormones, boost your mood and energy level, and even make you feel more mentally alert. On top of that, exercising on your period will also help with overall physical health and fitness. Let’s look at some of these benefits in more detail.

Improved Mood

Physical activity helps to boost your mood and energy during your menstrual cycle. When you exercise during this time, endorphins are released which are hormones that trigger positive feelings in the body. Exercise also helps to reduce symptoms of depression, which is often a concern for women as their period begins. The improved mood and energy brought on by exercise is sure to help make getting through your period that much easier. Additionally, participating in physical activity can enable you to feel empowered and strong, as well as help build confidence and reduce stress. Therefore, regular exercise can be an essential tool for improving mental health and wellbeing during menstruation.

Reduced Bloating

There are many benefits to working out on your period, including reduced bloating and cramping. Most women experience swelling during menstruation due to the increase in levels of progesterone and estrogen. Swelling can cause uncomfortable bloating and pressure in the abdominal region, leading to feelings of fatigue. Exercise can help reduce swelling since it moves fluids through your system, allowing you to feel more comfortable during your period. Low-impact exercises such as walking or swimming are particularly effective as they provide just enough exercise without being too hard on the body. Additionally, the cardiovascular activity that comes with exercise helps increase blood circulation in your body, which can help reduce cramping. That’s why working out on your period can be beneficial – not only does it keep you fit but it also alleviates some of the physical discomfort associated with this time of month.

Improved Energy

For many women, having a period can make them feel fatigued and exhausted. But exercising while having your period can actually help boost your energy levels! Working out increases the circulation of oxygen throughout your body, thus stimulating endorphins which are responsible for relieving tension and stress. Additionally, exercise releases hormones such as dopamine and serotonin that help create an overall feeling of happiness and well-being. This can lead to an improved sense of energy and reduce fatigue associated with menstruation. Regular physical activity can also promote better sleep quality during this time of the month.

Types of Exercise

When you’re on your period, certain types of exercise may not be suitable for you. Depending on your stage of menstruation, different kinds of exercises may be beneficial for your body. Light exercise such as walking, yoga, and swimming can help you stay active and reduce cramps and other symptoms associated with menstruation. Let’s explore a few different types of exercise which may be beneficial for you when you’re on your period.

Low-Intensity Cardio

Low-intensity cardio exercises are a great form of exercise when you’re on your period, as they can help to reduce the muscle cramping associated with menstrual pain. Low-intensity cardiovascular activities include walking, jogging, cycling and swimming, and offer an efficient way to keep your heart rate up while remaining in a comfortable place physically. Many studies have linked regular exercise to endorphin release and positive hormone regulation which can help improve the severity of menstrual symptoms. Low-intensity cardio is accessible for all fitness levels, allowing anyone to get the benefits regardless of current ability or skill. Additionally, light exercise is proven to reduce back pain and joint swelling due to water retention that sometimes accompanies menstruation. Cardio exercises are not only beneficial during your period but will support nourishing physical activity habits throughout the month.

Strength Training

Strength training is a type of physical exercise which focuses on using resistance to increase muscle strength and endurance. Light-to-moderate strength training can help improve your blood flow and boost energy levels during your period. Repetitions with lighter weights can help you gain strength and improve your control over the muscles, while heavier ones with fewer reps will allow you to build muscle strength more quickly.

There are various types of exercises that you can perform when it comes to strength training, including weight lifting or bodyweight exercises such as push-ups, squats, chest presses, barbell curls, triceps dips, pull-ups and shoulder presses. While selecting which exercise is best for you depends on your current fitness level and goals, it’s always important to include proper form and technique in order to minimize the risk of injury.

Additionally, a cool down period after your workout will help reduce cramps or soreness stemming from working out during your menstrual cycle. Stretching or light yoga are both options that can promote relaxation and soothe sore muscles at the same time.


Yoga is a fantastic option for exercising during your period. Low impact poses, stress reduction techniques, and a gentle practice can help alleviate menstrual cramps. Attending a yoga class can also be used as a form of social support, connecting with other women and releasing stress together.

Yin yoga is an excellent calming practice to reduce cramps and bloating. This type of yoga focuses on passively holding poses that stretch the body’s connective tissue and improve posture by lengthening the spine. Yin yoga practitioners often stay in each pose for several minutes at a time, giving your mind ample opportunity to rest and relieve tension in the body areas that build up during our modern day lives. Poses like Child’s Pose are especially helpful because they provide relief for the lower back area which is typically the most affected area during menstruation.

Restorative yoga can also be helpful during this time of the month. With deeper relaxation poses that decrease cortisol levels, these types of relaxing practices help calm an overactive nervous system leaving you feeling revitalized both physically and mentally. It also has been shown to reduce depression and negative thought patterns that sometimes accompany periods. This type of practice relies more on bolsters, blocks, blindfolds, blankets and straps to give more support while keeping still with deep breathing exercises that aid concentration in relieving physical pain as well as any negative mental processes experienced throughout this season of life.

Tips for Working Out on Your Period

Working out during your period can be a great way to help combat the common symptoms associated with it, such as cramps and fatigue. Exercise can be a great way to distract yourself from the discomfort of your period and help to improve your mental and physical health. In this article, we will cover some tips for working out on your period that can help you get the most out of your workouts.

Wear Appropriate Clothing

When you’re working out on your period, it’s important to wear clothing that is comfortable and breathable, but also supportive. Cotton and moisture-wicking materials are great choices since they help keep your body cool during a workout. For bottoms, leggings or shorts with a wide waistband can help keep tampons or pads in place throughout your workout. Comfort is key – and having the right exercise attire can make all the difference!

Drink Plenty of Water

When exercising during your period, it is important to focus on staying hydrated. Drinking water not only helps reduce fatigue, but it can also help alleviate many of the other symptoms that accompany this time of the month. Water promotes healthy circulation, which in turn reduces bloating and can help curb cravings. Additionally, drinking water helps to replenish lost fluids due to physical exertion and sweating. Aim for 8-10 glasses per day and be sure to sip throughout your workout routine to stay energized and able to push through the challenge.

Listen to Your Body

When you are on your period, it can be helpful to listen to your body, rather than blindly adhering to a fitness routine that you have followed in the past. Remember, your energy levels and the intensity of menstrual cramps will fluctuate from day to day, so experiencing some days where it is hard to stay on track with your workout plan is totally normal.

It’s beneficial for people who are menstruating to do low-impact exercises such as yoga or swimming, as both types of workouts can help reduce bloating and menstrual cramp pain. Additionally, these types of exercises provide a gentle stretch that helps relax the muscles and increase flexibility. Low-impact workouts also allow an easier recovery time so that the body has enough rest — especially when accompanied by plenty of water intake. It is worth noting that this kind of exercise can become more difficult during menstruation due to hormonal changes and bloating. Allow yourself extra breaks during these workouts if needed!


In conclusion, there is no one-size-fits-all solution when it comes to exercise during your period. While you should always listen to what your body needs and avoid overexerting yourself, a low-intensity workout can be just as beneficial and helps keep the menstrual cycle in control. Keeping active during your period may help reduce period cramps & bloating, relieve stress & anxiety, improve sleep quality, regulate hormones, and increase endorphins. Make sure to keep yourself well hydrated and nourished for an easy flow during this time of the month.

Checkout this video:

Similar Posts