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Working Out on Your Period: Best & Worst Exercises

Working Out on Your Period: Best & Worst Exercises

Working out on your period can feel like a monumental task, but it doesn’t have to be. While the idea of doing anything beyond lounging under a blanket might sound impossible when you’re dealing with period cramps, bloating, and fatigue, staying active can help ease some of those symptoms. The right workout routine can reduce pain, improve your mood, and boost your energy. 

Can You Exercise During Your Period?

Should you exercise on your period? The short answer is yes. Regular exercise during menstruation has been shown to improve both physical and emotional well-being. It helps counter some of the more uncomfortable period symptoms, like fatigue, mood swings, and menstrual cramps.

That being said, it's essential to recognize that everyone’s body reacts differently. Hormonal fluctuations during the menstrual phase can make intense exercise seem like climbing a mountain, but lighter workouts are often manageable and beneficial. So, while you should listen to your body, know that staying active during your period can help keep your menstrual cycle in check.

Does Working Out Help with Period Cramps?

If you’ve ever skipped a workout because of painful cramps, you're not alone. But what if I told you that working out could be the very thing that helps alleviate that pain? When you exercise, your body increases blood flow, which can reduce the severity of menstrual cramps. Aerobic exercise also triggers the release of endorphins, hormones that act as natural painkillers.

Studies have even shown that physical activity during the menstrual phase can reduce period pain and ease premenstrual symptoms. A bit of movement might be just what your body needs to push through those cramps. If you’re looking for natural ways to support your body during this time, consider trying supplements for period cramps and bloating for additional relief.

4 Best Exercises for Menstruation to Relieve Symptoms

When it comes to working out on your period, the key is to choose workouts that are gentle but effective, allowing you to stay active without overexerting yourself. Here are four exercises that can help you feel better without pushing your body too hard.

1. Yoga and Stretching

Yoga is a gentle yet powerful way to ease menstrual cramps. Poses like Child's Pose, Cat-Cow, and Reclining Twist can help release tension in your lower back and abdominal muscles, where period pain often strikes. They can also help to get rid of period bloating immediately. Plus, yoga helps reduce stress and promotes relaxation. Stick to poses that keep you grounded and comfortable.

2. Walking

Walking increases circulation, helps reduce bloating, and boosts your mood without putting too much strain on your body. It’s the perfect option for those days when a full workout seems like too much. Plus, it can be a great way to clear your mind and get some fresh air—two things that might feel like magic during your cycle.

3. Swimming

Swimming is another excellent option for working out on your period. It’s a low-impact exercise that can help soothe cramps and give your whole body a good stretch. The water provides gentle resistance without the harshness of high-impact activities, making it perfect for when your energy levels are lower, but you still want to move. Don’t forget to pack leak-proof organic cotton core tampons for an extra layer of comfort and confidence at the pool.

4. Light Strength Training

You don’t have to lift heavy to benefit from strength training. During your period, consider light weights or bodyweight exercises to maintain muscle tone without exhausting yourself. Exercises like squats, lunges, and light dumbbell presses can keep you feeling strong without adding unnecessary stress to your body.

Exercises to Avoid During Your Period

While there are plenty of exercises you can safely do during your period, there are a few you might want to avoid, especially if you're feeling particularly sluggish or crampy.

High-Intensity Workouts

Intense exercises like sprints, heavy lifting, or HIIT can sometimes feel too demanding when your energy is low and your estrogen and progesterone levels are fluctuating. These workouts can exacerbate fatigue or even make cramps worse. It’s okay to opt for something more manageable.

Inversion Poses in Yoga

Inversion poses (headstands and shoulder stands) are often discouraged during menstruation. While there’s no hard scientific evidence against them, many believe that going upside-down during your period could disrupt blood flow or cause discomfort. So, stick to more grounded poses if you're practicing yoga during your cycle.

How to Exercise Safely and Comfortably on Your Period

Exercising during your period doesn’t have to be uncomfortable. With a few simple adjustments, you can keep up with your fitness routine without adding unnecessary stress to your body.

1. Hydration is Key

Staying hydrated is crucial, especially when you're menstruating. Dehydration can lead to cramps and fatigue, so make sure to drink plenty of water before, during, and after your workout. We’ve researched five tasty drinks to help with period cramps and bloating as well.

2. Opt for Comfortable Activewear

Choose breathable, moisture-wicking clothing that will keep you comfortable during your workout. Tight or restrictive clothing can make you feel even more bloated and uncomfortable, so go for something that offers support without constricting your movement. You might also want to consider organic cotton cover pads or period underwear for added comfort, especially during low-impact exercises like walking or yoga.

3. Listen to Your Body

Your body is your best guide. If you’re feeling exhausted or in pain, it’s okay to take it easy. Rest is just as important as exercise, especially during your menstrual cycle. But if you feel up to it, a light workout can help boost your mood and relieve symptoms.

Stay Active and Feel Better During Your Period

Working out on your period doesn’t have to be a dreaded task. Whether it’s gentle yoga, a relaxing swim, or a simple walk, staying active can help you feel better during menstruation. Remember to listen to your body, choose the best exercises for how you feel, and avoid anything too intense. With the right approach, you can keep your fitness routine on track and even reduce pesky period symptoms in the process.

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