Why shouldn't you lift heavy things on your period?
Safe Exercise During Periods Guide
1. Exercises to Avoid
These activities may worsen cramps, fatigue, or risk of injury:
Heavy weightlifting – puts extra strain on core and pelvic muscles.
High-impact cardio – sprinting, HIIT, jumping exercises.
Contact sports or risky activities – basketball, martial arts, mountain biking.
Hot yoga or extreme heat workouts – can increase dehydration and dizziness.
2. Safe & Recommended Exercises
Gentle to moderate exercises that reduce cramps and boost mood:
Low-Impact Cardio
Walking or light jogging
Swimming or aqua aerobics
Moderate cycling
Yoga & Stretching
Child’s pose
Cat-cow stretch
Supine twist
Gentle full-body stretching
Core-Friendly Strength Training
Bodyweight squats, lunges, bridges
Light resistance bands
Avoid heavy lifting if cramps are severe
Mind-Body Exercises
Pilates (gentle, core-focused)
Deep breathing or meditation with light movement
3. Tips for Comfortable Workouts
Hydrate: Water and herbal teas reduce bloating and discomfort.
Wear comfortable clothing: Breathable and supportive attire.
Use heat therapy: A heating pad before exercise can relax muscles.
Listen to your body: Modify intensity based on flow and energy levels.
4. Benefits of Exercising During Your Period
Reduces cramps and bloating
Boosts mood and energy through endorphins
Improves blood circulation, supporting natural flow
Helps regulate hormones and support overall menstrual health
Bottom Line
During your period, avoid heavy lifting and high-impact exercises if they worsen discomfort. Focus on gentle cardio, yoga, light strength, and mind-body activities to stay active safely while supporting your body.