Exercise During Periods

“Should I really be exercising right now?” It’s a question many of us ask when cramps and low energy hit during our periods. The answer? Yes—but only if it feels right for your body. Gentle exercise can actually work wonders in easing period pain, lifting your mood, and helping you feel better overall. Think of it as a small way to give yourself a boost!

Why Exercise?

When we move, our bodies release endorphins-those wonderful chemicals that can naturally lift mood and relieve pain. Getting active even with gentle exercise during your period can lower menstrual cramps, and it doesn’t have to be intense to make a difference. Imagine feeling less bloated, lighter, and even a bit more cheerful! And you don’t need a gym; simple, low-key exercises at home or outdoors work perfectly well.

Exercise Tips for Period Pain Relief

Walking:

“Is walking enough?” Absolutely! A 10–15-minute stroll around your home, building, or garden is surprisingly effective. Walking gently boosts blood flow and reduces cramps. Walking is particularly beneficial because it is low impact and gentle on the body. Plus, if you can step outside for some fresh air, it’s a nice change of pace. You can even bring a friend along or listen to your favourite playlist.

Gentle Cardio:

“But what if I feel like exercising a little more?” Go for it! Light activities like cycling or a relaxed jog are great for relieving tension and boosting energy. Aiming for 20-30 minutes is ideal, but always at your own comfort level. For those experiencing heavy bleeding or severe cramps, as cardio may not be suitable in such cases. Don’t push too hard. Periods are about kindness to yourself.

Yoga: 

“Yoga during periods?” Yes! Yoga is soothing and perfect for releasing the aches and tension we feel in our back, hips, and lower abdomen. Simple yoga poses like “Child’s Pose”, "Cat-Cow,” and “Seated Forward Bend” can ease menstrual cramps and relieve lower back pain, which is common during menstruation. Consider practicing deep breathing (Pranayama) during your period to reduce anxiety and calm your mind, since menstruation affects both your body and mood.

Stretching:

“What about just stretching?” Absolutely! Simple stretches are incredibly helpful, especially if you’re bloated or feeling a bit sore. Focus on the lower back, hips, and shoulders, and let each stretch be a moment of calm. It’s like telling your body, “I understand you”.

Listen to Your Body

“What if I’m not up for it?”

No problem! Not every day of your period feels the same. Some days you’ll feel like moving, and on others, resting is what you need. Honour what your body tells you. Flexibility is key, and there’s no right or wrong here, just go with what feels right.

Tips for Comfort While Exercising

• Wear Comfortable Clothes: Go for breathable, flexible clothing that includes supportive undergarments that let you move comfortably.

• Stay Hydrated: Keep water nearby, as staying hydrated can reduce menstrual discomfort.

• Take It Slow: Start light, see how you feel, and remember that even small movements count.

• Balance with Rest: Exercise is beneficial, but rest is equally important. Give yourself permission to pause whenever you need to.

Think of exercise during your period as a tool for self-care. A short walk, a gentle yoga session, or even light stretching can make you feel more connected to yourself. Embrace each small movement as a way to ease period discomfort and remind yourself how resilient and worthy of care you are.