Your period shows up right on schedule….and so does your workout reminder.
Now what?
Do you push through the cramps and fatigue, or hit pause on your fitness routine until your cycle ends?
If you’ve ever googled “Is it safe to exercise during periods” or felt guilty for skipping the gym during those days, you’re not alone. Menstruation can bring low energy, bloating, mood swings, and discomfort, but it doesn’t automatically mean your body can’t move.
In fact, working out on your period can feel surprisingly good for some women, while for others, rest is the smarter choice. The key lies in understanding what your body needs during each phase of your cycle- not blindly following fitness rules.
The truth is, period workout isn’t about forcing yourself to sweat, it’s about choosing the right kind of movement at the right time. Let’s break it down.
Is It Safe Working Out While on Period?
Yes, you absolutely can.
Working out during period days is generally safe for most women, and for many, it actually helps.
Instead, you can tap into various physical and mental health benefits from exercise. Light to moderate exercising on period days can:
1. Keeps You in a Good Mood
When your periods end, the estrogen levels dip, and due to this, your mood may fluctuate to being anxious and angry or sad. However, exercise in periods can help boost your mood. It happens as your body releases endorphins and dopamine. As per the American College of Obstetricians and Gynecologists, you can go with exercise in periods that reduce the signs of depression, anger, and anxiety.
2. Improves Blood Circulation
Light to moderate exercise increases blood flow throughout the body, including the pelvic area. Better circulation helps relax the uterine muscles, which can reduce the intensity of menstrual cramps and make your body feel less heavy and stiff.
3. May Boost Energy Levels
While you workout during your menstrual phase, you may experience more energy. However, this experience is individual to everyone. Some women may feel low on energy on those days. You can track your menstrual cycle to track your energy levels during your periods, as it can vary on different days. You can track and adjust your routine according to training your body well.
4. May Ease Lower Back Pain
Lower back pain is common during menstruation due to muscle tightness and pelvic pressure. Stretching and low-impact exercises help loosen tight muscles, improve posture, and relieve discomfort in the lower back.
Exercise to Do in Periods
Well, there is not just one best way to exercise in periods, but you can perform a few that are better than others. Here are a few exercises/ activities to do in periods that can help with pain and cramps during the menstrual cycle:
1. Stretch Your Whole Body
Stretching can be a good exercise for period pain, as it helps release tension in your body muscles and calms your mind. If you don’t feel like dedicating a lot of time, just 10-15 minutes is enough to get relief during periods. Stretching also improves blood flow in your pelvic region and can be a fruitful exercise for period cramps.
2. Go for a Walk
You may have been walking almost every day. If not, 10-15 minutes of light walking can ease your pain during menstruation. If you feel sad or upset, a light walk can be effective in managing your mood swings.
3. Child’s Pose
It is also known as Balasana. It is one of the calming yoga poses to do in periods. Moreover, it also helps make your body completely flexible. If you perform this pose, it also imparts therapeutic benefits, releasing the muscular pain out of your body. This asana stretches your back, neck, and shoulders extensively.
4. Head-to-Knee Forward Bend
This pose is also called Janu Sirasana. It helps strengthen your digestive and reproductive systems. If you experience backache, muscle fatigue, or cramps during periods, do this for effective results.
Exercises to Help Period Cramps
If cramps are your biggest struggle, movement can actually help, when done right. Below are some yoga poses or workouts to do on your period:
- Cat/ cow yoga pose
- Cobra
- Downward dog
- Reverse warrior
- Triangle
- Seated forward fold
- Seated spinal twist
- Bridge pose
- Happy baby
- Spinal twist
- Wide-legged child’s pose
- Legs up the wall
These workouts for period cramps relax tight muscles, improve blood flow, and ease pain naturally.
Exercise for Early Periods
Well in actual the truth is, exercise for early periods doesn’t mean workouts directly cause your cycle to arrive early. However, sudden changes in physical activity, especially HIIT, overtraining without rest days, or excessive exercise, can influence your menstrual cycle by affecting hormone balance and stress levels (though there are no scientifically supported home remedies or exercise for getting periods immediately are found or researched). But it is always suggested not to do:
- Over-exercising
- Sudden increase in workout intensity
- Low body fat due to extreme training
- High physical or mental stress
That said, moderate exercise usually supports a healthy cycle, not disrupts it.
Read More: Seed Cycling for Periods: The Natural Hack for a Balanced Cycle
What to Avoid While Working Out on Your Period
On heavy-flow or painful days, it’s okay to skip:
- High-intensity HIIT
- Long-distance running
- Heavy lifting
- Extreme core workouts
Pushing too hard during working out during period days can increase fatigue and discomfort. Rest days are productive too.
Summing Up
Working out while on period is generally safe and beneficial, as long as you listen to your body. Gentle movement, stretching, yoga, and low-intensity workouts can help reduce cramps, improve mood, and ease fatigue. On days when energy is low or discomfort is high, rest is just as important as exercise.
