Is Working Out While On Period Safe For You?

Does your period always end up becoming an excuse for you to skip your workout session? There can be many reasons for this, from unreliable period products to myths surrounding working out and periods. But the truth is that there is no real reason for you to let your period affect your fitness goals. In fact, light exercise during periods has been shown to help alleviate some period symptoms. And with the right period care, working out while on period can be absolutely safe, with no leaks or discomfort. Keep reading to know more about the and which exercises to do and which ones to avoid. 

Benefits of Exercise During Period

Working out while on period might feel counterintuitive, but it actually has several benefits that can help you feel better physically and emotionally. 

• Exercises for Period Cramps: Light to moderate exercise, like walking or yoga, can improve circulation and release endorphins—your body’s natural pain relievers. This can reduce menstrual cramps, boost your mood, and alleviate fatigue. 
• Improves Mood: Regular exercise during periods also helps improve sleep quality, reduces bloating, and lessens mood swings, making you feel more balanced. 
• Regulates Your Cycle: For those who experience irregular cycles, staying active during your period may also help regulate your menstrual cycle over time. 
• Exercise During Period Lose Weight: If regular exercise during periods causes you to lose weight, it might affect your flow. This is because body fat also produces estrogen. Excess estrogen leads to a heavier uterine lining, and thus heavy flow, whereas less estrogen leads to a thinner lining and lighter flow.

Potential Effect of Exercise on Periods

Exercise has different effects on periods, depending on factors like intensity, frequency, and individual body responses. Moderate exercise often has positive effects on menstrual symptoms, as listed above, but  intense or excessive exercise, especially over a prolonged period, may lead to some unwanted consequences, such as exercise-induced amenorrhea. This is a decrease in period frequency or intensity, which happens because intense exercise can impact hormone levels, sometimes delaying periods.1 Female athletes often experience an extreme form of this condition, called female athlete triad, due to the combination of intense exercise and low caloric intake. For most people, moderate exercise is beneficial, but it’s crucial to balance workouts with rest and proper nutrition to keep your menstrual health in check.

Exercises You Can Do on Periods

Certain exercises can be particularly helpful if you are considering working out while on period.

• Some low-impact exercises are the perfect workouts for period cramps, such as walking, stretching, and gentle yoga, which can reduce tension without putting too much stress on your body.
• Pilates and other core-strengthening exercises can alleviate lower back pain and promote better posture.
• Light cardio, like a short run or cycle, releases endorphins that elevate mood and energy levels.
• Aerobic or cardio workouts are also great exercises to relieve menstrual cramps. Jogging and dancing, for example, can help reduce bloating and cramps.

These exercises are gentle enough to avoid overstressing the body while still helping you stay active and feel the positive effects of a period workout.

Exercises You Should Avoid on Periods

It’s wise to avoid intense or high-impact exercises when working out while on period, which may strain your body when it's already coping with hormonal shifts. 

• Heavy weightlifting, high-intensity interval training (HIIT), and strenuous cardio can exacerbate cramps, cause fatigue, or even lead to dizziness. 
• Exercises that put excessive pressure on your lower back, such as certain core workouts, may aggravate period discomfort. 

Instead, prioritize gentler exercises that promote movement and relaxation, allowing you to stay active without overburdening your body.

Exercise and Menstruation: How to Make It a Comfortable Experience?

It’s possible to make working out while on period a comfortable experience with the right preparation and period care products. 

• Start by choosing a period product that offers maximum protection and comfort, such as Azah Disposable Period Panties. These provide 360 degree coverage, absorb the heaviest of flows, and feel as comfortable as regular underwear, so you can move confidently without worry. 
• Wear breathable, moisture-wicking workout clothes that keep you dry and reduce chafing. Staying hydrated and practicing a warm-up before exercising can also prevent cramps. 
• If you’re new to working out on your period, start with lighter routines and increase intensity gradually as you learn what feels best for your body.

Exercise and Period: You Do You

The key to working out while on period is doing what feels right for your body. Exercising during your period can help relieve symptoms like cramps. If you're feeling fatigued, consider lowering the intensity of your workout. Everyone’s menstrual experience is unique, and there’s no “one-size-fits-all” approach. The most important thing is to take into account how you feel and not push yourself beyond your comfort zone. Working out during your period should be a supportive part of your routine, helping you stay active without disregarding your body’s needs.

FAQs

1. Should I workout on the first day of my period?

Working out on the first day of your period is generally safe, but it’s essential to listen to your body. Some people experience intense cramps and fatigue on the first day, making gentle exercises like walking or stretching more suitable. Light movement can help relieve cramps and improve mood by releasing endorphins. However, if you feel uncomfortable, it’s okay to rest. Above all, working out while on period is a choice that you have to make based on your body’s needs.

2. Can exercise start your period early?

There is no exercise to get periods early, but intense physical activity and lifestyle changes can sometimes influence your menstrual cycle. Sudden increases in exercise intensity or frequency might lead to hormonal shifts, which may temporarily affect period timing. However, regular, moderate exercise usually has no significant impact on your period’s start date. It may even help regulate cycles over time. If you’re concerned about changes in your menstrual cycle due to exercise, consult a healthcare provider to understand any underlying factors.

3. Does exercise reduce period flow?

Regularly working out while on period may help balance hormone levels, potentially making your periods lighter. However, strenuous or excessive exercise can lead to a much more significant decrease in period frequency or intensity, sometimes leading to a condition called exercise-induced amenorrhea.

4. Can we do abs workout during periods?

Yes, you can do abs workouts during your period, but it’s best to keep intensity moderate and listen to your body’s signals. Gentle core exercises, such as planks or seated twists, can strengthen your core without straining it. However, high-intensity ab exercises or those that involve excessive bending may increase cramping or cause discomfort.

5. Does working out affect your menstrual cycle?

Working out while on period can positively impact the menstrual cycle by helping balance hormones, potentially leading to a more consistent cycle and milder PMS symptoms. However, excessive or intense exercise might disrupt the menstrual cycle by reducing hormone production, especially if combined with low body fat or high stress. This condition, known as exercise-induced amenorrhea, can cause missed periods or irregular cycles. To maintain a healthy cycle, balance exercise with adequate nutrition, hydration, and rest. If you notice significant changes in your menstrual cycle, consult a healthcare provider.

6. Which exercises should be avoided during periods?

High-intensity exercises, heavy weightlifting, and workouts that put excessive pressure on your core or lower back are best avoided during your period. These activities can worsen cramps, cause fatigue, or even lead to dizziness. Opt for low-impact activities instead, like walking, gentle yoga, or light cardio, which provide physical benefits without overstraining your body.