How to Exercise during Your Period

Oct 26, 2022

Stop using PMS as an excuse to skip exercise. While it’s not recommended for women with heavier menstrual cycles to run, swim, or do any high intensity workouts, there are a few fitness tips you can follow during your period to help relieve PMS symptoms. The first two days of your period are probably the worst days so you may want to skip any exercises. However, if your your menstrual cycle is not heavy and your doctor recommends you to exercise, consider the following suggestions:

Give Pilates a try

Pilates tops this list of the best exercises to do during the menstrual cycle because I love this type of workout and do it regularly, even during my period. Pilates helps me feel better as it relieves PMS symptoms. It helps move blood and lymph through the body, reducing cramps, bloating and irritability. Furthermore, Pilates helps to improve my posture, strength and flexibility. I know Pilates is not for every woman. Give it a try and see if it works for you. If it makes you feel worse, skip it.

Do stretching

Stretching is a workout too. It is perfect for women with heavier menstrual cycles who can’t perform any exercise because of pain. Once you wake up, do standing stretches or floor stretching to increase your energy levels and feel a little bit better. Breathing is a good addition to stretching.

Read also – 8 Most Common Health Mistakes Women Make


Meditation is a good workout for your mind. During your period, you may experience stress, anxiety, and sudden and intense mood swings. Meditation is one of the most effective ways to relax, improve your emotional health and stay calm during the day. When you are calm, your cramps are not so intense. Meditating for 15-30 minutes a day can make a huge difference in how you feel.

Do mild yoga

Yoga is one of the best workouts to do daily. During your menstrual cycle it’s best to do mild yoga, which helps to drain the lymph fluids to eliminate toxins from your body. Yoga also helps to increase the blood flow and relieve cramps, joint pain and can prevent clotting and bloating. I usually do a few yoga poses, such as head-to-knee forward bend or Janu Sirsasana, Noose Pose or Pasasana, Camel Pose or Ustrasana, and Reclining Big Toe Pose.

Janu Sirsasana helps to reduce menstrual discomfort, fight anxiety, prevent headache and mood swings. This yoga pose helps to stretch your spine, groin, hamstrings and shoulders. Pasasana reduces menstrual discomfort, back and shoulder tension and stretches your spine, groin and thighs. Ustrasana improves your core, strengthens your back muscles, stretches your ankles and thighs and ease PMS symptoms. Reclining Big Toe Pose is easy to make; it helps to relieve back pain and prevent menstrual discomfort, not to mention it stretches your body, especially thighs and calves.

Read also – 7 Fantastic Yoga Trends to Try in 2015

Take a walk

I know many women who enjoy running during their periods and they say they feel fantastic after it. I tried to run during the last days of my menstrual cycle and I felt tired much faster than when I run any other day. Jogging is also an incredible exercise, but again it can be difficult to do during your period. Walking is a great option for me and probably for you too. It boosts your mood and energy levels, relieves muscle cramps, prevent constipation and digestive pain.

When you work out during your period, it’s crucial that you don’t overdo it. The last thing you want to experience during your menstrual cycle is exhaustion. Stay hydrated, eat healthy, do mild exercises and get enough sleep to prevent or relieve any PMS symptoms. The best time to work out during your period is definitely morning. Working out in the morning helps to prevent cramps and increase your energy levels for the rest of the day. Do you work out during your period? What are your favorite exercises?