For many people, the idea of exercising during their period feels complicated. On some days, the last thing you want to do is lace up your sneakers. On others, movement might feel like exactly what your body needs.
The good news? Yes, you can absolutely exercise on your period, and if you do it mindfully, it can help reduce cramps, boost mood, improve circulation, and support overall health - all without pushing yourself too hard.
This guide explains what to expect, how your body changes during menstruation, and how to exercise in a way that supports your cycle - not fights it.
Why Exercising on Your Period Can Be Helpful
Despite old myths that you should “avoid exercise on your period,” modern evidence shows that low-to-moderate movement can be beneficial:
1. Menstrual Pain Relief
Exercise stimulates the release of endorphins - natural pain-relieving and mood-boosting hormones - which may help alleviate cramps and discomfort.
2. Improved Mood and Energy
Movement increases blood flow and circulation, which can reduce feelings of fatigue and help stabilise mood during your period.
3. Reduced Bloating & Tension
Gentle cardio and stretching promote circulation, which can ease bloating, muscle tension and general discomfort.
4. Ongoing Fitness Benefits
Exercising regularly, including during menstruation, supports heart health, lung function and overall physical wellbeing. Benefits that matter beyond your cycle.
How Your Body Changes During Your Period
During menstruation (days 1–5 of a typical cycle), levels of estrogen and progesterone are at their lowest. For some, this means lower energy, increased cramps or fatigue and that’s perfectly normal.
These changes don’t mean you must stop moving. They just mean you might want to prioritise gentler, body-affirming workouts instead of pushing for personal bests.
Tips to Exercise On Your Period Without Overdoing It
Here’s how to get the benefits while staying comfortable:
🧘 Listen to Your Body First
On heavier or more painful days, gentle movement is often better than intense workouts. If your body is calling for rest, then take it.
🚶Choose Low-Impact, Feel-Good Movement
Great options include:
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Walking: boosts circulation and eases cramps
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Stretching or Yoga: relaxes muscles and reduces tension
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Gentle Cycling or Swimming: light cardio that supports blood flow
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Light Strength Exercises: bodyweight or resistance bands
🧠 Keep It Comfortable
Aim for lower intensity: you should be able to talk comfortably during your workout. That’s a good sign you’re in the right zone.
💧 Hydrate and Fuel Well
Drinking water helps reduce cramps and bloating. Dehydration can intensify discomfort during exercise.
❗ Know When to Modify or Rest
If pain is sharp or debilitating, or if you feel dizzy or extremely tired, it’s okay, and wise, to slow down or skip a workout. Your wellness comes first.
What to Avoid (or Modify) During Your Period
Although most types of exercise are safe, there’s good reason to consider adjusting certain workouts:
⚠️ High-Intensity or Prolonged Training
Pushing very hard, especially when fatigued, can potentially increase inflammation or make cramps feel worse.
Heavy lifting or intense interval training can wait for higher-energy days. Your period is a great time for movement that feels nurturing, not punishing.
How Exercise Can Support Your Health Long Term
The benefits of period-inclusive exercise go beyond cramps and discomfort. Staying active has been associated with reduced menstrual symptoms overall, better sleep quality, improved mood and enhanced cardiovascular health.
Plus, developing a gentle, adaptive movement habit during your period builds trust with your body and resilience overall.
Final Thought
Exercising on your period doesn’t mean pushing through pain or trying to “ignore” your body’s signals.
It means moving in ways that support you, right now, right where you are.
Gentle movement can ease symptoms while helping you feel more connected, energised, and confident in your body.
Your period doesn’t have to stop you. It can guide smarter, kinder movement.
