How to Exercise During your Period - Best Workouts & Ideas

By Max. D Gray. Updated: January 20, 2017
How to Exercise During your Period - Best Workouts & Ideas

It is normal to feel sore or tired while on your period and not feeling like exercising, but you should know that physical activity is actually beneficial for the female body during this time of the month. It has been shown to reduce period symptoms, helps improve your mood and combats the tension resulting from hormonal changes. If you do not want your period to stop you and want to continue enjoying your workouts as always, keep reading this OneHowTo article in which we explain how to exercise during your period.

Steps to follow:

Exercise during your period because, contrary to popular belief, this is beneficial for your body as it helps reduce menstrual cramps and other period symptoms that affect us on those days. Among the main benefits you will receive by doing sports during your menstrual cycle are:

  • Reduction of abdominal pain and you'll tolerate the discomfort better.
  • Combat fluid retention.
  • Decrease anxiety and irritability.
  • Improve blood circulation.
How to Exercise During your Period - Best Workouts & Ideas - Step 1

Now you know you do not have to stop all physical activity during period days, and you can still enjoy your training. Of course, make sure this is of a suitable intensity and duration so you don't cause the opposite effect, so we recommend you leave out the high intensity cardio workouts and opt, instead, for those that are more moderate and mild. Always pay attention to your body while you exercise, because if you feel dizzy or unwell, you should reduce the intensity of the exercise or stop and take a day of rest.


Among the physical activities most recommended for menstruation days are those that are aerobic such as walking, running, swimming, cycling and doing dance classes (aerobics, zumba, salsa, hip-hop, belly dancing, etc.). All of these lead to increased endorphins to help reduce stress and menstrual cramps in your body, providing you a pleasant state of relaxation. Besides these, there are certain specific exercises you can perform at home to soothe menstrual cramps.

If you want to find out how to avoid cramps you can read our article, how to relieve menstrual cramps.

Remember it is crucially important to stretch before practising any kind of exercise, even more so during your period, as the muscles will relax and it will help in reducing cramps and discomfort.

How to Exercise During your Period - Best Workouts & Ideas - Step 3

One of the main points you should consider when exercising during menstruation is the equipment you need to feel completely comfortable.

Wear breathable loose-fitting shirts and track suit bottoms to conceal dark spots if you have a leak. This will also be useful so you don't add pressure to swollen parts of your body such as breasts and stomach, which are parts that suffer if you wear tight-fitting clothes.

Likewise, use a tampon because this is the best way to be active without worrying about possible spotting and you won't have to think about whether your sanitary pad is moving or not. If you prefer pads, it is best to choose one that is thin for comfort. The menstrual cup is another excellent alternative, as it retains all menstrual flow until it is removed from the vagina.

How to Exercise During your Period - Best Workouts & Ideas - Step 4

Hydration during exercise is another element that should not be overlooked. Bring a bottle of water with you while you train and drink it slowly to prevent your body from becoming dehydrated or getting headaches and feelings of weakness or fatigue. It is also important that you watch what you eat while you're on your period and, above all, ingest foods rich in vitamin C, iron, calcium and fibre to feel good and energised.

How to Exercise During your Period - Best Workouts & Ideas - Step 5

In general, exercising when you're on your period will help you, but you should always adjust the intensity, take it easy and take a few days off if the aches and pains are accentuated. Don't forget to stretch and warm up before and after any exercise.

If you want to read similar articles to How to Exercise During your Period - Best Workouts & Ideas, we recommend you visit our Fitness category.

  • Doing intense exercise during your period can cause severe problems on the long run such as absence of period.

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