Exercising During Your Period: What to Avoid and What You Can Do
Many people wonder whether exercise during their period is safe. The good news is that physical activity is generally beneficial, helping with cramps, mood swings, and energy levels. However, certain types of exercise may worsen discomfort or fatigue. Here’s a detailed guide.
1. Exercises to Avoid During Your Period
While everyone’s tolerance is different, it’s best to avoid high-intensity or risky activities if you experience pain, fatigue, or heavy bleeding:
Heavy weightlifting
Can strain the core and worsen cramps or bloating.
High-impact cardio (sprinting, intense HIIT, jumping exercises)
May increase fatigue and discomfort, especially on heavy flow days.
Contact sports or risky activities (basketball, martial arts, mountain biking)
Increased risk of injury during fatigue and bloating.
Hot yoga or extreme heat workouts
Can worsen dehydration and dizziness during periods.
Tip: Listen to your body—if an exercise feels too strenuous, modify it or skip it.
2. Exercises You Can Safely Do During Your Period
Gentle to moderate exercises can reduce cramps, improve mood, and boost energy:
A. Low-Impact Cardio
Walking or light jogging
Swimming or aqua aerobics (the buoyancy can reduce cramps)
Cycling at a moderate pace
B. Yoga & Stretching
Child’s pose, cat-cow, and supine twist help relax the uterus and reduce cramps.
Gentle stretching improves blood flow and reduces bloating.
C. Core-Friendly Strength Training
Bodyweight exercises: squats, lunges, bridges
Light resistance bands
Avoid heavy lifting if it worsens cramps
D. Mind-Body Exercises
Pilates (gentle, core-focused)
Meditation with light movement
Deep breathing and relaxation exercises
3. Tips for Exercising Comfortably
Hydrate well before, during, and after workouts.
Wear breathable clothing to stay comfortable and reduce irritation.
Use a heating pad or take a warm shower before exercising to ease cramps.
Listen to your body—some days, light activity or rest may be better than a full workout.
4. Benefits of Exercising During Periods
Reduces cramps and bloating
Boosts mood and energy by releasing endorphins
Improves circulation, helping your period flow naturally
Helps regulate hormones and support overall menstrual health
Bottom Line
You don’t have to stop exercising during your period—but avoid high-intensity, risky, or core-straining exercises if they increase discomfort. Focus on gentle cardio, yoga, light strength, and mind-body exercises to stay active while supporting your body during this phase.