Exercise During Your Periods: The Dos and Don'ts

During Your Periods

Key highlights or summary

  • Regular exercise is known to increase the production and release of happy hormones like endorphins, serotonin, and dopamine.
  • Women who do regular yoga have lower instances of period cramps and other menstrual distress.
  • Exercise helps improve blood circulation and helps you combat problems like light or heavy periods!
  • Common mistakes to avoid when exercising while on your periods.

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  1. Daley A. The role of exercise in the treatment of menstrual disorders: the evidence. British Journal of General Practice. 2009 Apr 1;59(561):241-2.
  2. Lally P et al. How are habits formed: Modelling habit formation in the real world. European journal of social psychology. 2010 Oct;40(6):998-1009.
  3. Aerobic Exercise: How to warm up and cool down? Available from: Mayoclinic  
  4. Sticking with your exercise program. Available from: Health Harvard 
  5. When and how to spend a rest day. Available from: Medical News today  
  6. Cho GJ et al. Effects of intensive training on menstrual function and certain serum hormones and peptides related to the female reproductive system. Medicine. 2017 May;96(21).
  7. Verhoef SJ et al. Absence of menstruation in female athletes: why they do not seek help. BMC Sports Science, Medicine and Rehabilitation. 2021 Dec;13(1):1-1.

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Frequently asked questions

Get the information you need.

Yes, exercising during your period is generally safe and can help alleviate symptoms like cramps and bloating.

Yes, it's safe to exercise during menstruation. Physical activity can improve mood and reduce discomfort associated with periods.

Gentle activities like yoga, stretching, and walking can help relieve period cramps by promoting blood circulation and relaxation.

Yes, if you feel up to it. However, listen to your body and adjust the intensity based on your comfort and energy levels.

Avoid overexertion and exercises that cause discomfort. Stay hydrated and ensure proper nutrition to maintain energy levels.

Generally, exercise helps alleviate cramps. However, if you experience increased discomfort, consider reducing the intensity or switching to gentler activities.

Exercise doesn't significantly impact menstrual flow. Some may notice slight changes, but it's typically not a cause for concern.

Opt for comfortable, breathable clothing and consider using period products like tampons, menstrual cups, or period-proof underwear to manage flow effectively.

It's okay to rest if you're fatigued. Gentle movements like stretching or short walks can be beneficial without overexerting yourself.

Yes, you can swim during your period. Using tampons or menstrual cups can help manage menstrual flow while swimming.

Drink plenty of water before, during, and after exercise. Eating water-rich fruits can also help maintain hydration.

Consume balanced meals with complex carbohydrates, lean proteins, and healthy fats to sustain energy levels during workouts.

Yes, regular exercise can lead to less painful periods and improved mood over time.

Yes, certain yoga poses are generally recommended to be avoided during menstruation to ensure comfort and safety. These include inversions like headstands and shoulder stands, as they may disrupt the natural downward flow during this time.

Yes, excessive exercise can lead to menstrual irregularities, including delayed or missed periods.