Which exercise is best during periods?

Move with Your Flow: The Best Exercises for Your Period

The first day of your period often comes with a strong urge to curl up on the couch. With cramps, bloating, and fatigue, the idea of exercise can feel like the last thing you want to do.

But here’s a surprising truth: gentle, mindful movement can actually be one of the best forms of self-care during your period. Exercise helps release endorphins, your body's natural painkillers, which can soothe cramps and boost your mood. The key is to listen to your body and choose activities that support it, not strain it.

So, what is the best exercise to do on your period? It’s the one that feels good for you.

Gentle Cardio for an Energy Boost

High-intensity cardio might feel too draining, but low-impact options can help improve circulation, reduce bloating, and give you a much-needed energy lift.

• Walking: A brisk walk outdoors is one of the best and simplest forms of exercise. The fresh air and change of scenery can also do wonders for your mental state.

• Light Cycling: A gentle bike ride or using a stationary bike is easy on your joints while still providing a good cardio workout.

• Swimming: The feeling of being weightless in the water can be incredibly soothing. Swimming is an excellent full-body workout that is gentle and low-impact.

Restorative Yoga for Cramp Relief

Yoga is a fantastic way to honor your body's need for rest while still staying active. Certain poses can directly target and help relieve period cramps.

• Child's Pose (Balasana): This pose helps to gently stretch the lower back and thighs, which can relieve tension and calm the nervous system.

• Reclined Butterfly (Supta Baddha Konasana): This pose opens the hips and groin, releasing tension and promoting relaxation.

• Cat-Cow (Marjaryasana-Bitilasana): Moving your spine in these two poses can help increase circulation to your pelvic area and reduce pain.

Light Strength Training for Muscle Support

You don't have to stop your strength training routine, but you may want to modify it. Pushing for a personal best or lifting your heaviest weights might not be the best idea, but maintaining your routine can help you stay strong and consistent.

• Reduce Weight, Increase Reps: Use lighter weights and focus on perfecting your form with higher repetitions.

• Focus on Bodyweight Exercises: Squats, lunges, and glute bridges can be done with your own body weight and are great for strengthening your lower body and core.

Listen to Your Body: The Most Important Rule

On some days, your body might need a day of complete rest, and that is perfectly okay. Don't push yourself if you are feeling unwell or in significant pain. Self-care during your period is about nurturing your body, not punishing it.

The best exercise for you is the one that makes you feel a little bit better than you did before. Whether that’s a walk around the block or a full yoga session, a little movement can go a long way.