Benefits of Exercise during Periods
Understand what the menstrual cycle is, exercising benefits for women, and exercising during the period. Gain information about physical and emotional health benefits of exercising during periods, types of exercise to choose on periods and precautions to follow.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Overview of Menstrual Cycle
Period also known as menstruation, menses, menstrual period, menstrual cycle, etc. is the monthly series of changes the body goes through to prepare for pregnancy. It is shedding of the lining of the uterus in women, which is released in the form of menstrual blood. Menstrual blood to some degree is blood and to a certain level of tissue from the inside of the uterus, flows from the uterus via cervix, out of the body through vagina.
Menstruation is led by hormones, which are chemical messengers in the body. During the menstrual cycle, the pituitary gland and ovaries create and release some hormones at certain times. The hormones also cause the lining of the uterus to thicken. This happens so that if a pregnancy occurs, an egg can implant into your uterine lining. Each month, one of the ovaries releases an egg. If the released egg isn’t fertilised during ovulation, the lining of the uterus breaks down and sheds.
Menstrual cycle is the time from the first day a woman experiences a period to the day before she could experience her next period. The length of the menstrual cycle differs from woman to woman, though the average is periods after 28 days.
Importance of Exercise For Women
Regular exercise not only improves women's health, but also helps to keep at bay many diseases and conditions that are major causes of death and disability for women. Some of the key benefits of exercise for women are:
Reduces risk of dementia
Good for reproductive health
Reduces risk of breast cancer
Improves mental health
Protects against cardiovascular disease
Maintain healthy weight
Enhanced sleep
What are the Physical Benefits of Exercising During Periods?
Following the routine exercises can indeed help to reduce some of the common complaints that experienced by women during menstruation. The benefits of exercising during periods are:
Reduce PMS Symptoms: Premenstrual symptoms (PMS) can impact normal life and daily routine by causing emotional disturbances, mood swings, concentration issues, and sleep disturbances. Regular aerobic exercise helps to lessen the symptoms of fatigue and mood swings during menstrual cycles.
Regularises the cycle: Exercising while having periods helps regularize period cycles and get the period calendar on track. Aerobic exercises are recommended to achieve this.
Reduces cramps: Exercising during periods improves blood circulation which reduces pain and menstrual cramps. Nevertheless, physical activity need not be strenuous or for a long time. Even two 15-minute walks a day can also bring health benefits. Studies show that exercise releases beta-endorphins which act like internal opioids to heal cramps and pain.
Managing bloating and water retention: Exercise promotes better blood circulation and lymphatic drainage, which can lower bloating and water retention. Physical activity removes excess fluid from the body.
Manage painful period: Painful period, also called dysmenorrhea, causes pain in the lower abdomen and may spread to inner thighs and back. Light exercising during periods can help to decrease such symptoms.
Energises: It is understandable to fatigue during periods and needing to lie in bed. However, exercising during periods can keep one energised the whole day. Exercise can improve blood circulation to the muscles and fill them with oxygen and nutrients. This improves the ability of muscles to release more energy.
Other than physical benefits, regular exercise may help women with feelings of depression and reduce anxiety, supporting brain health. It is a prime factor in helping maintain balanced hormones.
What are the Mental and Emotional Benefits of Exercising During Periods?
When it comes to fitness it is imperative for one to be fit not only physically but also mentally. And so, exercise brings along mental and emotional benefits as well to women, when practiced during periods. Some of the mental and emotional benefits of exercising during periods are:
Elevates mood: Periods often bring mood swings, irritability, and emotional fluctuations. Exercise increases the endorphin levels – natural painkillers, which elevates the mood and makes one feel better. It provides relief from an uncomfortable mood.
Enhances mental clarity: Exercise can increase the blood circulation to the brain, which in turn can enhance concentration and provide clarity. Physical activity can also reduce brain fog during menstruation.
Reduce stress: During stressful situations, cortisol levels increase in the body, leading to heightened feelings of tension, anxiety, and irritability. Physical activity helps lower levels of cortisol (the stress hormone) in the body, which can reduce overall stress and help you feel more relaxed.
What Types of Exercises are Recommended During Periods?
While exercise during periods brings a basket of physical and mental benefits to women, it is important for one to take measures to exercise safely. This may cover wearing protective equipment and refraining from lifting heavy weights without spotter or support. If one feels too fatigued, it is imperative to reduce the intensity of the exercise to avoid excessive tiredness. Below are some of the exercises that women can follow during period:
Light walking: Focus on gentle movements. Practice cardiovascular or aerobic exercise at lower intensity. Try light walking, light cardio, short periods of aerobic exercise.
Strength training: If you’re up for it, try some gentle strength exercises and consider lighter weights than you might normally use. Avoid heavy-duty lifting at this time in your cycle.
Yoga and Pilates: Two or three days before the period is a good time to engage in activities like yoga, which may help to relax your body, and considerably reduce some symptoms like cramping, breast tenderness, and fatigue. Yoga is great for relaxing the muscles and decreasing cramps and pain. Pilates is good for stretching muscles and reducing cramps and pain.
Swimming: Swimming helps in relieving menstrual cramps and can also reduce fatigue. A gentle swim will provide one with a positive feeling and energized post swimming. In the event one may experience heavy bleeding, then it is advisable to rest.
In case one may not experience any discomfort during this period, one may continue with the regular exercise routine.
What Exercise Precautions to Follow During Menstruation?
While exercising during period is a good option that comes with benefits, it is important to follow some measures to keep one trouble free:
Stay Hydrated: Drinking water may reduce menstrual pain, making exercise more workable.
Prevention of injury: Overdoing exercise at the gym may cause injuries during periods. Therefore, it is advisable to avoid long vigorous exercises. It may be a good idea to take breaks as required or when one feels tired. It might also be a good idea not to set high targets for a workout during periods.
Try over-the-counter pain relievers: Back pain and cramping can cause discomfort to some from exercising during their menstrual cycle. Over-the-counter (OTC) pain relievers can help to lessen the cramping prior to the exercise.
Keep period protection: Physical activity can help blood exit the uterus faster. Therefore, during exercise it is possible that one may feel like their menstrual flow is increasing. It is important that one keeps a tampon, pad, and menstrual cup handy. Wearing dark pants may also help to cover any leaks. Carrying an extra pair of underwear or clothes to change after exercise is also a good option.
Myths and Facts About Exercising on Period
There have been various myths related to the menstrual cycle for many years. Few myths about exercising during periods are:
1. Myth: You cannot exercise on your period
Fact: The most common myth is it is not safe for one to exercise during a period. In fact, exercise can help one with period pain, enhances blood flow and endorphins.
2. Myth: You cannot swim during a period
Fact: While it is easy to imagine that it is dirty to swim while one is on period, the opposite is true. Tampons, menstrual cups, period swimmers are some products that will stop leaks while swimming. It is vital to ensure that you get the right product and change it before and after swimming.
Conclusion
Period or menstrual cycle is monthly shedding of the lining of the uterus in women, released in the form of menstrual blood. Exercise provides various health benefits to women and it is completely fine to exercise during periods. In fact, exercising during their monthly period, women can experience more health benefits like regularising the cycles, less symptoms of PMS, less experience of period cramps, bloating and water retention. Exercising during this period also offers emotional health benefits like reduced stress, elevated mood and mental clarity. However, it is important to have period protection by the hand to exercise during periods without any embarrassment and discomfort. Tampons, sanitary pads, and menstrual cups are good options. One must understand that the exercises during this period are not to put more stress on the body during this phase, hence exercise should be light and not leave one exhausted.
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