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.

For Starters, Can You Exercise During Your Period?

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The key is making adjustments based on how you feel, not based on outdated myths.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.

How Menstrual Cycle Affects Exercise?

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.

Four phases of your menstrual cycle

Your menstrual cycle consists of four distinct phases, each with unique hormonal fluctuations that influence how you feel and perform during exercise:

Why hormones matter for your workout

Hormonal fluctuations throughout your cycle affect more than just your mood, as they influence how your body responds to exercise:

• Estrogen supports muscle building and recovery, making high-intensity workouts more effective during the follicular phase and the ovulation phases

• Progesterone increases body temperature and can affect endurance, making the luteal phase challenging for long cardio sessions

• Low hormone levels during menstruation can impact strength but may create a good environment for certain types of training

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. That’s the idea behind cycle syncing: aligning your lifestyle, including exercise, with the four phases of your menstrual cycle.

5 Benefits of Exercising During Your Period

Despite what you might feel like doing when cramps strike, there are quite good reasons to stay active during your period:

Reduced menstrual cramps and less pain

Exercise increases blood flow to your pelvic region and triggers endorphin release, directly counteracting the chemical signals causing your discomfort.

Improved mood and reduced PMS symptoms

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.

Decreased bloating and water retention

Movement improves circulation and decreases levels of aldosterone, the hormone that causes your body to retain salt and water during your period.

Enhanced energy levels

Though it seems counterintuitive, gentle exercise increases oxygen flow to your muscles and brain, helping you feel more alert and less fatigued.

Long-term cycle regulation benefits

Research shows women who maintain activity during their periods typically experience more regular cycles with less cramping and lighter flow over time.

Best Exercises During Your Period

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:

• Yoga, especially gentler types like Restorative or Yin Yoga

• Low-impact cardio

• Stretching routines

Let’s 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.

Gentle Yoga Poses for Menstrual Cramp Relief

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.

Child’s Pose (Balasana)

This restful pose gently stretches your lower back while providing a sense of calm.

• Kneel on the floor with your big toes touching and knees hip-width apart

• Sit back on your heels and extend your arms forward, lowering your chest toward the floor

• Rest in this position for 5-7 deep breaths, feeling your lower back stretch and relax

Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle flow helps release tension in the spine and improves blood flow to the pelvic region.

• Begin on all fours with your hands under your shoulders and knees under your hips

• As you inhale, drop your belly and lift your chin and tailbone (Cow)

• As you exhale, round your spine and tuck your chin to your chest (Cat)

• Repeat this flowing movement for 1-2 minutes, synchronizing with your breath

Legs-Up-the-Wall Pose (Viparita Karani)

This mild inversion helps reduce tension and can ease cramping.

• Sit with one hip against a wall, then swing your legs up as you lie back

• Rest with your legs extended up the wall and your back on the floor

• Stay here for 5-10 minutes, focusing on deep, slow breathing

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.

Low-Impact Cardio

Aerobic exercise during your period can improve blood flow and release endorphins without putting excessive strain on your body: 

• Walking. A 20-30 minute brisk walk can significantly improve your mood and reduce cramping. The gentle rhythmic movement promotes blood flow without straining your body.

• Swimming. Water takes pressure off your joints and can provide relief from bloating and cramping. The consistent movement improves circulation while the water pressure may help reduce fluid retention.

• Light Cycling. Either outdoors or on a stationary bike, cycling at a moderate pace can boost endorphins while minimizing impact. Adjust the resistance to a comfortable level and focus on maintaining a steady cadence rather than pushing for high intensity.

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.

Stretching Routine for Period Pain

When you’re short on time or energy, this quick routine targets the areas most affected by menstrual cramping:

Knee-to-Chest Stretch

30 seconds each side

• Lie on your back and hug one knee at a time to your chest

• Gently pull your knee closer to deepen the stretch

Supine Twist

30 seconds each side

• Lie on your back, bring your knees to your chest, then lower them to one side

• Keep your shoulders grounded and look in the opposite direction

Butterfly Stretch

1 minute

• Sit with the soles of your feet together, knees wide

• Gently pulse your knees down or hold the position

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. 

How to Match Your Workout with Hormonal Fluctuations?

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.

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.

Practical Tips for Workouts During Your Period

Beyond knowing which exercises to do, you should know how to make exercising during your period more comfortable, as you don’t need any extra stress (especially when associated with a habit that takes time to build) 

Common concerns for period exercise

Leakage

Many women avoid exercise during menstruation due to concerns about leaking. Consider:

• Menstrual cups, which can be worn for up to 12 hours and are ideal for swimming

• Period underwear as backup protection

• Dark-colored bottoms for added confidence

• Bring a change of clothes for longer workouts

Energy fluctuations

To manage varying energy levels:

• Schedule workouts during your daily energy peaks (often morning for luteal phase, afternoon for menstrual phase)

• Keep healthy snacks containing complex carbs and protein handy

• Stay hydrated, as dehydration can worsen fatigue

• Consider shorter but more frequent sessions on low-energy days

Pain management

When menstrual cramps strike:

• Apply a heating pad before your workout to relax muscles

• Consider taking an over-the-counter pain reliever 30-60 minutes before exercise if cramps are severe

• Begin with extra time for warming up

• Include more stretching throughout your routine

What to Do When Symptoms Are Severe

While exercise is beneficial for most women during their periods, there are times when rest might be the better option:

Recognizing when rest is better than exercise

• Severe cramping that doesn’t improve with movement

• Heavy bleeding that makes you feel lightheaded

• Extreme fatigue that doesn’t lift after warming up

• Nausea or vomiting with your period

Signs you should seek medical assistance

• Uncomfortable periods that consistently interfere with daily activities

• Pain that isn’t relieved by over-the-counter medication

• Very heavy bleeding (soaking through a pad/tampon every hour)

• Significant changes to your normal menstrual pattern

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.

15-Minute Period Workout Routines for Low-Energy Days

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:

• Gentle marching in place

• Shoulder rolls and neck stretches

• Hip circles and ankle rotations

7-minute gentle movement sequence:

• 10 squats

• 8 wall push-ups

• 10 glute bridges

• 30 seconds standing side stretch (each side)

• 30 seconds cat-cow stretch

3-minute cool-down:

• Deep breathing with arms raised on inhale, lowering on exhale

• Gentle forward fold

• Upper back and shoulder stretches

Wrapping Up

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 ❤️

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.