Workout With Period: Safe or Risky? Tips and Best Exercises for Menstrual Health

Workouts are essential in maintaining a healthy lifestyle and offer numerous benefits to the body.

Regular physical activity is recommended for everyone. However, there are women who may question whether it’s advisable to exercise during their menstrual cycle.

Some may also be unsure about how to adapt their workout plan to align with their menstrual cycle.

If you find yourself struggling with these questions, you’re not alone.

Through this article, we will guide you on whether to workout with period and what types of workouts are best suited for this time of the month. 

Should I workout on the first day of my period

The answer to whether women should engage in physical activity on the first day of their period depends on their comfort levels and symptoms. 

Some women find that exercising helps alleviate menstrual symptoms such as cramps.

However, others may prefer to take a break from workout during the initial stages of menstruation.

If you’re experiencing severe discomfort, you should do some lightweight and gentle forms of exercise like walking or light stretching. 

Best workout during period

When it comes to selecting workouts during your period, the key is to prioritize activities that alleviate symptoms and enhance overall energy levels. 

Here are some best workouts you can do during your period:

Yoga

Gentle stretches and yoga poses can help relieve menstrual cramps, reduce stress, and provide relaxation to the body. 

Emi Wong, a YouTuber known for her fitness and wellness content, has offered valuable guidance on managing period-related discomfort through yoga poses and workouts. 

In her videos, she demonstrates many helpful poses like the child’s pose, chair pose, and bent knee drop to reduce bloating and cramps.

The Child’s Pose involves kneeling and bending forward with arms outstretched, promoting relaxation. 

Meanwhile, the Chair Pose is done by bending the knees as if sitting in a chair, strengthening legs and core.

Lastly, the Bent Knee Drop involves lying on your back and allowing your knees to fall to one side, gently stretching the spine and hips.

It’s advisable to begin with simple exercises and poses and consult with your doctor before attempting any new workout routines.

Pilates

Pilates exercises are usually good for building core strength, improving posture, and enhancing flexibility. 

According to a study published in 2023, a 12-week Pilates activity effectively reduces Dysmenorrhea (painful period bleeding).

Walking

Walking during periods can be beneficial. It helps improve blood flow, reduces cramps, and boosts mood. 

According to a study published by The National Library of Medicine in 2018, 30 minutes of brisk walking on the first three days of periods is beneficial for reducing Dysmenorrhea pain.

Take advantage of the fresh air and natural surroundings to clear your mind, boost your mood, and get your blood flowing.

Benefits of workout with period

There are several benefits of doing daily exercise with period. Some of them include the following:

• Alleviates pain
• Reduces cramps
• Decreases bloating
• Improves mood
• Reduce fatigue
• Boost energy levels

How to workout on your period

If you want to maintain your regular workout during your period, you should keep some essential tips in mind. 

These tips will help you ensure a comfortable and effective workout session throughout your menstrual cycle:

Listen to your body

Pay close attention to how you’re feeling and adjust your workout intensity accordingly. 

It’s crucial to honor your body’s signals and stop pushing yourself too hard if you’re having extreme fatigue or discomfort.

Stay hydrated

Keeping yourself hydrated is the key, particularly during menstruation when fluid levels may fluctuate. 

Drink enough amount of water before, during, and after your workout to prevent dehydration and promote optimal performance.

Also Read: It is believed that drinking certain juices helps reduce period symptoms. To know more about these you can read The Best Juice to Drink During Periods: Alleviating Menstrual Symptoms Naturally.

Prioritize comfort

Wear breathable, quick-dry fabric clothing to keep cool and comfortable during your workout. 

After you finish exercising, make sure to give your body some time to relax and recover. 

Treat yourself to a warm bath to help your muscles relax. Enjoy a healthy snack to refuel your energy levels. 

You can also try meditation to calm your mind and feel refreshed after your workout. 

These easy steps can help your body recover and feel better after exercising.

What to avoid while workout with periods

Here are a few things you should avoid when performing exercise during menstruation.

Heavy exercises

Do not perform heavy exercise that puts extra stress on your body during periods.

Opt for low-impact exercises such as cycling, as they are gentle on the joints and muscles. 

Not changing menstrual products after exercise

It’s essential to change your pad or tampons promptly after exercise to maintain hygiene and prevent vaginal itching or irritation. 

When you exercise, your body sweats, which can increase the risk of discomfort and odor.

Conclusion

Exercise during your period can alleviate symptoms such as pain, cramps, bloating, and mood swings.

Gentle exercises like yoga, pilates, and walking are beneficial during menstruation.

It’s important to stay hydrated and prioritize comfort during workouts.

Avoid heavy exercises and remember to change menstrual products promptly after exercising to maintain hygiene.

Ultimately, the decision to workout with period is a personal one that should take into account your individual preferences, comfort level, and overall health. 

Whether you choose to maintain your regular exercise plan or opt for gentler forms of activity, the most important thing is to listen to your body and prioritize self-care.

Frequently Asked Questions

• womenshealth.gov