Exercises During Period: How to Stay Active and Alleviate Menstrual Symptoms
Jul 3, 2025 ā¢ 11 min read
Published on July 3, 2025 | Update on July 3, 2025
July 3, 2025
MD, FACOG; Obstetrician/Gynecologist; NASM-Certified Personal Trainer; Pre- and Postnatal Fitness Specialist; Certified Nutrition Coach and Certified Master Health Coach
Table of Contents
Let’s be honest: when your period arrives with its unwelcome sidekicks like menstrual cramps, fatigue, and mood swings, the thought of changing into workout clothes can feel like pure torture. We’ve all been there, curled up with a heating pad, wondering how anyone musters the energy to exercise during that time of the month.
But here’s the thing: moving your body when you least feel like it might actually be the secret weapon against those very symptoms keeping you glued to the couch. Physical activity doesn’t have to mean intense workouts that leave you exhausted.
Sometimes, gentle movement is all you need: research shows that regular exercise can be your ally in fighting period pain and easing menstrual symptoms.
This guide is for all of us who’ve ever canceled gym plans because of period discomfort. We’ll explore how to work with your body (not against it) by tailoring workouts to each phase of your menstrual cycle, discovering the most soothing exercises during your period, and sharing real-world tips to make movement feel good, even on your heaviest days.
You might have heard mixed messages about whether it’s okay to work out during your period: Some old-school advice suggests women should take it easy or avoid exercise altogether during the menstrual phase.
So let’s clear this up right away: Yes, you absolutely can exercise during your period! Not only is it safe for most women, but it can actually help reduce your symptoms.
From a medical perspective, there are no physical restrictions on what exercises you can do while menstruating. Your body doesn’t become more fragile or prone to injury during this time.
That said, your experience will be unique to you. Some women report feeling stronger during certain days of their period, while others definitely need to scale back intensity. Neither experience is wrong: they’re just different body responses.
The key is making adjustments based on how you feel, not based on outdated myths. If you’re dealing with heavy flow, severe cramps, or extreme fatigue, you might need to modify your usual routine. But there’s no biological reason to skip movement entirely unless you’re experiencing unusually severe symptoms that warrant medical attention.
Keep in mind: Listening to your body doesn’t mean giving up on exercise during your period, the goal is finding movement that helps you feel better, not worse.
Before choosing a specific workout that helps you feel good, it’s important to understand how your menstrual cycle affects your energy levels and exercise capacity.
Your menstrual cycle consists of four distinct phases, each with unique hormonal fluctuations that influence how you feel and perform during exercise:
| Menstrual Phase (Days 1-5) | This phase begins with the first day of your period. Estrogen levels and progesterone levels are at their lowest, which may result in fatigue, cramping, and menstrual pain. Many women experience reduced energy during this time, especially during the first 1-2 days. |
| Follicular Phase (Days 6-14) | Once your period ends, you enter the follicular phase where estrogen levels begin to rise. This hormonal balance often leads to increased energy and improved mood. Most women find they have more energy and strength during this time. |
| Ovulation Phase (Around Day 14) | During ovulation, estrogen levels peak, triggering the release of an egg. This phase is often characterized by heightened energy levels and physical capabilities. For many active women, this represents a performance peak in their cycle. |
| Luteal Phase (Days 15-28) | After ovulation, progesterone levels rise while estrogen temporarily dips and then rises again. As you approach your next period, you may experience premenstrual symptoms (PMS) like fatigue, breast tenderness, and mood swings that can affect exercise performance. |
Hormonal fluctuations throughout your cycle affect more than just your mood, as they influence how your body responds to exercise:
These hormonal changes don’t mean you should avoid exercising during any particular phase, but rather that you might benefit from adjusting your fitness routine to match your body’s changing needs. Thatās the idea behind cycle syncing: aligning your lifestyle, including exercise, with the four phases of your menstrual cycle.
Despite what you might feel like doing when cramps strike, there are quite good reasons to stay active during your period:
Exercise increases blood flow to your pelvic region and triggers endorphin release, directly counteracting the chemical signals causing your discomfort.
Regular physical activity stimulates the production of feel-good hormones like serotonin and endorphins, helping to stabilize mood swings and emotional premenstrual syndrome (PMS) symptoms.
Movement improves circulation and decreases levels of aldosterone, the hormone that causes your body to retain salt and water during your period.
Though it seems counterintuitive, gentle exercise increases oxygen flow to your muscles and brain, helping you feel more alert and less fatigued.
Research shows women who maintain activity during their periods typically experience more regular cycles with less cramping and lighter flow over time.
The first few days of your period may be the most challenging for exercise, but certain exercises can actually help alleviate discomfort.
Among the best types of exercise during period are:
Letās take a look at some of the best exercises you can do when on your period to engage and relax your body as well as relieve cramps.
Yoga combines gentle movement with breathing techniques, making it ideal for period pain relief. Research shows that regular yoga practice can reduce both the intensity and duration of menstrual cramps.
This restful pose gently stretches your lower back while providing a sense of calm.
This gentle flow helps release tension in the spine and improves blood flow to the pelvic region.
This mild inversion helps reduce tension and can ease cramping.
Pro tip: For maximum relief from menstrual cramps, practice these yoga poses after a warm shower or with a heating pad nearby, as warmth enhances the relaxation benefits.
Check out our yoga for period cramps piece for more posture ideas.
Aerobic exercise during your period can improve blood flow and release endorphins without putting excessive strain on your body:
A 2018 study found that women who participated in 30 minutes of aerobic exercise three times weekly experienced significant reductions in menstrual symptoms compared to non-exercising participants.
When you’re short on time or energy, this quick routine targets the areas most affected by menstrual cramping:
30 seconds each side
30 seconds each side
1 minute
Pro Tip: The best time to do this routine is right when you feel painful cramps beginning. Consistent stretching throughout the day can prevent pain from intensifying.
While we’ve focused on managing workouts during your period, your hormonal journey continues throughout the month, offering both challenges and opportunities for your fitness routine. By working with these natural fluctuations, you can discover when your body is naturally primed for different types of exercise.
Learn more in our expert-backed article on cycle syncing workouts.
For example, during the follicular phase (post-period), rising estrogen levels create an ideal environment for challenging workouts. Your body naturally recovers faster, making this the perfect time for strength training with heavier weights or high-intensity interval training (HIIT).
When estrogen levels peak during ovulation, take advantage of enhanced coordination and strength for competitive sports or fitness assessments. Your body is primed for high-intensity exercise and complex movements.
As you enter the luteal phase and PMS symptoms appear, honor your changing needs by shifting to gentler options like steady-state cardio, Pilates, or yoga.
Remember to listen to your body: rather than pushing through discomfort, adapt to your body’s natural rhythms.
Beyond knowing which exercises to do, you should know how to make exercising during your period more comfortable, as you donāt need any extra stress (especially when associated with a habit that takes time to build)
Many women avoid exercise during menstruation due to concerns about leaking. Consider:
To manage varying energy levels:
When menstrual cramps strike:
While exercise is beneficial for most women during their periods, there are times when rest might be the better option:
Conditions like endometriosis or PCOS that may require specialized approaches: If you have a diagnosed condition affecting your menstrual cycle, work with both your healthcare provider and a knowledgeable fitness professional to develop an appropriate exercise plan.
If you want to stick to a routine even when your energy is at its lowest, consider this quick workout to help alleviate menstrual symptoms without overwhelming your body.
5-minute warm-up:
7-minute gentle movement sequence:
3-minute cool-down:
Exercise during your period is possible and can be beneficial for reducing cramps, improving mood, and managing other menstrual symptoms. The key is working with your body’s changing needs throughout your cycle rather than fighting against them.
Remember that your menstrual cycle is highly individual, and what works for others may not work for you. Pay attention to how different phases of your cycle affect your symptoms and energy levels, then adjust accordingly. Some days, an intense workout might feel energizing, while other days might call for gentle yoga or even complete rest.
Every step you take toward staying active during your period is a victory, whether it’s a gentle stretch session or simply a mindful walk. Your body is doing incredible things every month, and learning to move with it rather than against it is an act of self-care that pays dividends in both physical and mental wellbeing. You got this ā¤ļø
P.S. Always consult with a healthcare provider if you experience severe menstrual pain that interferes with daily activities, as this could indicate an underlying condition requiring medical attention.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
