Urška is a Women's Exercise & Nutrition Specialist and co-founder of Slovenia's first PCOS Academy. As visionary behind Nestology, she provides evidence-based education and support tailored to female physiology, helping women optimize their health, fitness, and overall well-being.
Let’s take a moment to talk about something many of us experience but don’t always discuss openly: our periods. Those monthly visitors often arrive with cramps, bloating, and mood swings, tempting us to press pause on everything. But here’s the empowering truth: your period doesn’t have to disrupt your routine or workouts.
If you’ve ever debated between squeezing in some exercise or curling up with your favorite show during your period, this guide is for you. We’re diving into how exercise can actually improve how you feel, not by “pushing through the pain” but by working with your body’s natural rhythms.
What are the benefits of exercising during your period?
Exercise during your period can deliver a surprising number of benefits:
Ease cramps: Physical activity releases endorphins, natural painkillers that relax your muscles and reduce discomfort.
Lift your mood: Exercise boosts serotonin and dopamine, counteracting mood swings and feelings of irritability.
Reduce bloating: Moving your body improves circulation, helping to minimize water retention.
Improve overall energy levels: Even light activity can invigorate you and make the day more manageable.
Important note
Heavy bleeding or debilitating cramps aren’t normal. If you find yourself confined to bed each month, consult a healthcare provider to rule out underlying conditions.
Should you work out during your period? Yes, and here’s why
When cramps hit, throwing on your comfiest sweats and curling up on the couch is tempting. But did you know that moving your body (even a little) can actually help ease period symptoms?
Your hormones (estrogen and progesterone) are at their lowest during menstruation. This can leave you feeling tired, but it also means your body is more resilient to physical stress. So yes, it’s a great time for workouts if you’re up for it. That said, every woman’s cycle is different. Some of us feel like Wonder Woman, ready to crush a high-intensity workout. Others may barely have the energy for a light stretch. Both are perfectly okay, listening to your own needs is key.
Best workouts for your period
The best workout during your period is the one that aligns with your energy levels and preferences. If you’re not sure where to start, here are some ideas:
Low-intensity workouts
Yoga and stretching: Gentle poses and stretches can ease lower back pain and abdominal tension. Breathing exercises can also calm your mind and reduce stress.
Walking: A leisurely walk increases blood flow, alleviates bloating, and promotes relaxation.
High-intensity workouts
High-Intensity Interval Training (HIIT): Short bursts of activity (think 20 seconds of sprinting or climbing stairs) can ease cramps and boost your mood. Plus, it triggers the release of endorphins, your body’s natural painkillers.
Strength training: Lifting weights? Yes, please! Your body is primed for recovery during this phase, making it a great time to build strength.
How exercise helps relieve cramps
Here’s what happens in your body when you move during your period:
Endorphins: These “feel-good” chemicals act as natural painkillers, reducing cramps and relaxing your muscles.
Serotonin and dopamine boosts: Say goodbye to mood swings! Exercise increases these happy hormones, helping you feel more emotionally balanced.
Anti-inflammatory benefits: Regular movement reduces bloating and fluid retention, making you feel lighter and more comfortable.
Can exercise affect period symptoms?
Women who exercise regularly often report lighter, shorter periods with fewer symptoms like cramps and fatigue. That’s because consistent movement helps balance your hormones and improve circulation.
But remember: Overtraining or inadequate nutrition can disrupt hormonal balance and even cause missed periods, so moderation is key.
What about the rest of the month?
Your period is just one phase of your menstrual cycle. Staying active throughout the month offers long-term benefits, such as:
Fewer and less severe PMS symptoms.
Better energy levels.
Improved hormonal balance.
Enhanced physical and mental resilience.
Aim for 45–60 minutes of exercise at least three times a week to keep those period pains in check and improve overall well-being.
Exercises to avoid during your period
There’s no hard-and-fast rule about what to avoid, but here’s a little wisdom:
If you’re feeling exhausted, maybe skip that CrossFit class.
If high-impact moves feel uncomfortable, swap them for something gentler. The goal is to honor where you’re at without guilt or pressure.
Your cycle, your superpower
Here’s the thing: Your menstrual cycle isn’t just an inconvenience. It’s like a built-in wellness tracker that reflects your overall health. A regular ovulatory cycle means your body is in balance.
Irregularities, on the other hand, can be a sign that something’s off, whether it’s stress, overtraining, or not eating enough. Ignoring these signals can lead to bigger issues, like bone loss, a weakened immune system, or even emotional challenges such as anxiety or depression. So, if something feels “off,” don’t brush it aside. Your body is trying to tell you something.
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Urška Rojko, Women's Exercise & Nutrition Specialist
Urška is a Women's Exercise & Nutrition Specialist on a mission to revolutionize how women approach their health and fitness. As the visionary behind Nestology, she offers a refreshing, evidence-based approach that goes beyond the surface, nurturing both body and mind. Balancing life as a single mom and business owner, Urška knows firsthand the challenges women face. She is passionate about redefining fitness, emphasizing that true health and confidence come from within, not from chasing a magazine-cover body. By embracing women's unique physiological needs, she’s not just changing bodies, she’s transforming perspectives, teaching women to celebrate and nurture their bodies from the inside out.
