how to workout on your period

Full Answer

Should you still work out when you have your period?

There’s no scientific reason you should skip out on your workouts during your period. In fact, there’s evidence that exercise can be helpful during this time. The bottom line is this: Continue with exercise, but back off on the intensity, especially if you’re feeling fatigued.

Why you should work out on your period?

Tips for exercising on your period

• Incorporate stretching. Gentle stretching exercises, such as yoga, Tai chi, and Pilates, can help to extend muscles that may feel especially tense while a person is on their period.
• Stay hydrated. Hydrating during exercise reduces the chances of unpleasant side effects. ...
• Try over-the-counter pain relievers. ...
• Keep period protection with you. ...

Is it OK to workout while on your period?

The answer: Yes. Generally speaking, working out during your period is a good thing, because exercise helps relieve period-related annoyingness like anxiety, fatigue, and headaches. But there’s one outlier: yoga. Now, don’t get us wrong—most of the moves in yoga are totally fine to do when you have your period.

Does working out too much stop your period?

Yes, rigorous working out can delay your period. Typically, a woman’s normal menstrual cycle is 21 to 28 days. During a normal cycle, the level of estrogen increases, while the lining of the uterus thickens, and an egg begins to mature in one of the ovaries (ovulation).

Why is it important to have a period?

A friend of mine who’s a menstrual activist taught me that my period is an opportunity to reflect, relax, and rest. It’s also a great time to bond with other bleeding folks in your community.

Did mindset fly when I got my period?

That mindset didn’t fly when I got my period on a high school camping trip.

Can anyone dictate your period?

Don’t let anyone else dictate your experience or feelings about your body or your period — including me.

Does your period have cramps?

Every period is different. One month you may have a light flow, no cramps, and the energy of a superhero. But next month it might take all your energy to do a lap around the block.

Do hormones fluctuate during your cycle?

Though your hormones fluctuate throughout your cycle, you always inhabit the same body. You already know what feels good for your body — and what doesn’t.

Is exercise better than morphine?

One type, called beta-endorphins, can actually be more effective at relieving pain. than morphine. I like to think of endorphins as my brain’s private pharmacy. Exercise also decreases inflammation, improves blood flow, and increases your energy over time.

What to do during your period?

Here are some suggestions for exercise you could do during the menstrual phase. Relaxing yoga poses or stretching. If a full, rigorous workout doesn’t sound right for you during your period, then doing some restorative yoga poses can be a great way to release tension and stress, and calm down your mind and body.

How to get rid of PMS symptoms?

In the same 2019 study, aerobic exercise was also found to be beneficial for relieving PMS symptoms when performed three times a week for 12 weeks. During the luteal phase, you may like to try low-intensity cardio training: this could be going for a long walk, a few laps of swimming in the ocean or pool or going for a bike ride.

How long does it take to burn energy after HIIT?

HIIT is quick, fun, and has the physical benefits of increasing your VO2max, as well as continuing to burn energy up to 48-72 hours after the workout is done.

Why do women have luteal cycles?

One 2003 review of the research by the University of Sydney in Australia, published in Sports Medicine, suggested that for women undertaking prolonged endurance training, the mid-luteal cycle phase is associated with increased cardiovascular strain and decreased time to exhaustion in hot conditions, most likely due to an increase in body temperature at this part of the cycle. This is a consideration for women undertaking endurance training or planning races, particularly in hot, humid conditions.

What are some exercises to help lower back pain?

Asanas such as child’s pose, reclined spinal twist, and cat-cow are all poses that can help to relieve tension in your lower back and pelvis. Walking or light cardio. Walking is an incredibly beneficial form of exercise.

Why is tracking your cycle important?

Tracking your cycle can allow you to become more familiar with how your unique cycle works, and how the different phases of your cycle influence your energy levels, mood, and exercise performance.

Can you run during the luteal phase?

This does not mean that you shouldn’t run or do exercise during the luteal phase, but that it may be more difficult than usual, or during other phases of your cycle.

How to work out during your period?

Set yourself up for success to work out on your period! First, try to eat as well as you can. Avoid the foods that make you even MORE bloated. Eat lots of colorful fruits and veggies that fight inflammation. And as always, HYDRATE! Sleep is important too. If you’re not getting enough, then your body is likely stressed.

What is the best exercise for your period?

Pilates – Pilates is awesome during your period because you can go at your own pace. There are plenty of ways to modify, slow down, and do what feels good. One study found that Pilates literally helps to balance brain chemicals and alleviate PMS symptoms. So cool!

How to get rid of cramps during period?

If you deal with cramping and painful bloating, swimming is an amazing way to stay active. Light Weight Training – Skip the heart-pumping HIIT or cardio workouts during your period and work on strength instead. Choose lighter weights if you need to, and focus on what feels good.

How to get rid of cramps in your body?

Walking – When you want to move, but don’t FEEL like moving… go on a walk. Outside, if possible! Walking gets your heart rate just enough to lift your spirits and boost your energy. It can calm your moodiness and increase circulation to help soothe any cramping.

What is the best way to get rid of headaches during your period?

Yoga – An upbeat vinyasa flow might feel good during your period. If not, opt for a gentle, restorative flow where you can focus on muscle recovery, breathing and centering. Whatever style you choose can help with anxiety, headaches, and back pain.

Is it important to sleep during your period?

And as always, HYDRATE! Sleep is important too. If you’re not getting enough, then your body is likely stressed. That’s only going to make your period symptoms worse and working out will feel harder. What you wear is important too! If the clothes you normally workout in feel tight and uncomfortable, pick a new outfit.

Does movement make you feel better?

Actually, just giving some movement a try might actually make you feel better! If you’re having trouble feeling motivated, try thinking of the ways it could help. BUT if your body is craving some rest, you should take it without guilt. Remember, rest and recovery are key for progress.

What is the best exercise for PMS?

According to one study, a group undertaking aerobic exercise found an improvement in PMS symptoms. 3 . During the worst of your period symptoms, a low-key activity like walking may be the best bet.

Does swimming help with PMS?

Okay, we know the last thing you want to do is squeeze your bloated body into a swimsuit when it's your time of the month, but swimming is one of the most relaxing and gentle exercises you can do. What's more, research has shown that swimming can help ease the physical and psychological symptoms of PMS, including anxiety, depression, tension, mood changes, weak coordination, headache, tiredness, pain, breast tenderness, and cramps. 5 

Does walking help with period pain?

Walking is incredible for many reasons. For starters, it has been found to help with cardiovascular disorders and general health if you undertake just 30 minutes of walking every day. 2  But how does this fit into aiding period pain? According to one study, a group undertaking aerobic exercise found an improvement in PMS symptoms. 3 

Can you do strength training during your period?

While trying to get your one-rep-max might not be ideal during your period, strength training is a fantastic form of activity for the start of your period when intense cardio or plyometric style jumps and leaps may feel like too much. "Reducing the volume of exercises and intensity is a great way to modify your workout to fit what your body can tolerate. So if you’re used to doing three sets of everything while strength training, opt for two sets or lighter weight," Malek suggests.

Is it okay to stay active during your period?

It turns out that stay ing active during your period is perfectly fine, as long as you listen to your body, remember to stay hydrated, and switch up your routine to make the most of these changes .

Is it bad to exercise during your period?

On top of that, there isn’t much reliable research that clearly states what to avoid or what to do. "There’s actually no evidence that says exercising during your period is “bad” for you; in fact, it may even make you feel better," says Malek. It's vital that no matter what activity you choose, you listen to your body.

Is Pilates good for PMS?

Pilates, like yoga, can be a more gentle and at-your-own-pace activity that is perfect for when you'd rather stay on the mat. Some research shows that Pilates is better than aerobic activity for relieving physical and psychological symptoms of PMS, decreasing stress, and balancing brain chemicals. 7 .

Exercise During Menstruation

Menstruation—when you have your period—is the phase of the menstrual cycle when you are actually shedding the lining of your uterus. This lasts approximately three days to one week. Although this is the phase of the cycle that is most often depicted negatively, studies have shown that exercising during menstruation can lead to less painful periods.

Exercise During the Follicular Phase

The follicular phase is actually concurrent with menstruation in the beginning, as it starts the same day as your period. However it continues past the bleeding stage, until ovulation. This phase includes the stimulation of multiple hormones, including follicle stimulating hormone, gonadotropin-releasing hormone, and luteinizing hormone. 5

Exercise During Ovulation

The ovulation phase is a brief window, approximately three to five days in the middle of your overall cycle. Ovulation is the release of a mature egg from the surface of the ovary, triggered by high levels of luteinizing hormone.

Exercise During the Luteal Phase

The luteal phase is the longest stage of the menstrual cycle, lasting approximately two weeks. During this phase, the follicle that released the egg from your ovary transforms into a structure known as the corpus luteum which releases progesterone along with small amounts of estrogen to maintain the thickened lining of the uterus. 7

General Tips

Emi advises, “At the end of the day, if you feel strong enough to get through a tough workout but you look at a cycle tracking app that tells you to be more gentle, don’t cop out. If cycle tracking is important to you, focus more on recovery than anything.

A Word From Verywell

Learning about your body is a helpful way to guide it toward activities and habits that support the stage you're experiencing. That being said, listening to your body is crucial during all four stages of your menstrual cycle. If a workout is causing you extreme pain or discomfort, stop.

What to do when you're on your period?

Exercise is often the last thing anyone wants to do when they’re on their period, and there are various myths about exercise in general. But doing some light exercise on your period has been proven to alleviate many symptoms such as: 1 Pain 2 Cramps 3 Bloating 4 Depression 5 Mood swings 6 Irritability 7 Fatigue 8 Nausea

How to get your period to be healthy?

Exercise can help promote a healthy lifestyle for most people. This can be especially important when it comes to hormonal balance. Some exercises and techniques can be beneficial during your period, and others should be avoided during this time.

What are some good products to use for period?

Other period products, like pads, menstrual cups, and discs, work just as well or even better than tampons for some people. You can also combine some of these products to keep your underwear from getting stained. Use whatever works best for you.

What is the best exercise for a systolic cycle?

Avoid heavy-duty lifting at this time in your cycle. Gentle stretching and balancing: Yoga is great for relaxing the muscles and decreasing cramps and pain. Pilates is good for stretching muscles and reducing cramps and pain. Tai chi is good for reducing tension and stress.

How to get rid of spotting after exercise?

After exercising: Take a shower. Change your underwear. Use a fresh pad or tampon. Change into fresh clothing if your workout clothes are sweaty or stained. Remember, even if you are close to the end of your period, the increased movement, different positions, or stretching during exercise may cause some spotting.

What is the easiest exercise to do?

Walking: This is an easy exercise that doesn’t require any special equipment, clothing, or location. You can take as much time as you have or need, and you can adjust your speed however you want.

Why is physical fitness important?

In addition, general physical fitness is important for health and can reduce the risk of serious medical issues such as heart attack, stroke, arthritis, osteoporosis, and diabetes. Exercise doesn’t need to be strenuous nor happen every day to help.

Why is my period so bad?

This is because your menstrual cycle directly impacts a range of training-related factors, including metabolic rate and strength . If we take the time to understand the hormonal ...

How many days are in a period?

If you’re not sure where you are in your cycle, you can track when your period starts and ends to gauge how many days are in your typical cycle. While 28 days is often used to describe the total duration of all four phases of the menstrual cycle, most of us do not have perfect 28-day cycles.

What about Birth Control?

If you are using hormonal birth control methods that contain estrogen and progestin, like combination oral contraceptives or the patch, then you will not experience all of the hormonal fluctuations described above. For instance, you will not have the dips in estrogen that trigger menstruation or ovulation.

What hormone is at its lowest on day 1?

On day 1, estrogen is at its lowest. Then estrogen increases to stimulate follicular growth. (Note: You may have seen the hormone “estradiol” related to the menstrual cycle; estradiol is the predominant estrogen hormone during reproductive years.)

What phase of the cycle do you burn more calories?

You can use this knowledge of your cycle to your advantage and rest when your body is telling you to. Additionally, metabolic rate may be higher during the luteal phase 6, so you may be burning more calories during rest than during the follicular phase.

What is the follicular phase?

Follicular Phase. The follicular phase lasts from the day you get your period until the day you ovulate. During this time, the follicles in the ovaries mature. The first 5 or so days of this phase make up the menstrual phase, or the days during which you actually discharge blood and tissue from the lining of your uterus.

What hormones are at their highest on the day of ovulation?

Estrogen and LH are at their highest on the day of ovulation. Progesterone starts to increase, and body temperature increases.