7 Safe Workouts During Your Period to Stay Active
Staying active during your period can be a powerful way to manage menstrual symptoms, boost mood, and maintain your fitness goals. While some might think exercise is off-limits when experiencing cramps, bloating, or fatigue, there are plenty of safe workouts during your period that are not only doable but beneficial. With the right approach, you can keep moving while feeling comfortable and energized. Below are 7 workouts to do during your period that promote well-being and fitness without aggravating common menstrual discomforts.
1. Yoga: A Gentle Flow to Soothe Your Body
Yoga is one of the most safe workouts during your period. It’s a low-impact exercise that encourages stretching, breathing, and mindfulness. The gentle movements in yoga can help ease cramps, improve circulation, and reduce bloating, all while keeping your body relaxed and grounded.
Some key yoga poses during your period include:
- Child’s Pose: To release lower back tension and promote relaxation.
- Cat-Cow Pose: A great stretch for relieving back and abdominal discomfort.
- Seated Forward Bend: Helps to relieve bloating and stretch tight muscles.
- Legs Up the Wall: Improves blood flow and alleviates fatigue.
Benefits:
- Reduces period cramps: The gentle stretching can target areas where discomfort is common.
- Eases bloating: Focuses on digestion and circulation, which can help reduce bloating during menstruation.
- Improves flexibility and mood: Enhances mental well-being, providing a sense of calm during your period.
Yoga flow options like restorative yoga or yin yoga are especially ideal if you feel fatigued or are dealing with heavy flow days. These forms are slower-paced and focus on breathing and mindful movement, perfect for self-care during your period.
2. Walking: A Low-Impact Cardiovascular Exercise
If you’re seeking a low-impact cardiovascular workout that won’t put stress on your body, walking is an excellent option. Walking promotes circulation, reduces bloating, and can be a great way to clear your mind. Plus, it’s easy to adjust based on how you’re feeling each day of your period.
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Whether it’s a short 15-minute stroll or a brisk 30-minute walk, staying active with a light-paced walk can also help boost your energy levels and reduce menstrual fatigue.
Benefits:
- Improves blood circulation: Keeps your body moving without overexertion.
- Relieves period cramps: Gentle movement helps reduce muscle stiffness.
- Boosts endorphins: Can improve mood and reduce the emotional symptoms of PMS.
Walking vs. Running during your period:
| Activity | Pros | Cons |
|---|---|---|
| Walking | Low-impact, easy to adjust, less stress on the joints, gentle on the body | May not elevate heart rate as much |
| Running | Higher intensity, increases cardiovascular endurance, burns more calories | Can worsen cramping or fatigue on heavy days |
On heavy flow days, walking is often a better alternative to running because it’s gentler on the body. If you’re feeling great, though, a moderate-paced jog may be a good way to stay active.
3. Pilates: Core Strengthening without the Strain
Pilates can be an excellent workout to do during your period. It focuses on core strength, flexibility, and posture without placing excessive strain on your joints or muscles. Many women find that doing Pilates helps alleviate the back pain and abdominal discomfort associated with menstruation.
When performing Pilates during your period, opt for mat Pilates or low-impact reformer Pilates to ensure that the exercises are gentle and do not exacerbate any cramping or bloating. Certain exercises like the pelvic curl and cat-cow can help strengthen and relieve tension in the lower back, a common pain point during menstruation.
Benefits:
- Strengthens the core: Helps tone the muscles of the abdomen without straining the body.
- Improves posture: Reduces back pain by focusing on alignment.
- Increases flexibility: Helps relieve stiffness caused by menstrual discomfort.
For those who typically experience lower back pain during your period, Pilates can help correct posture and alleviate the discomfort.
4. Swimming: Cool and Comfortable
Swimming is another low-impact exercise during your period that provides both cardiovascular and muscle-strengthening benefits. The water supports your body, minimizing the impact on your joints and muscles, which makes it one of the most comfortable workouts during your period.
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Swimming can also help reduce bloating, alleviate cramps, and provide a soothing effect on your body, especially if you use warm water pools.
Benefits:
- Supports the body: Water buoyancy minimizes the risk of injury and strain.
- Reduces cramps: Gentle movement and warm water can provide relief from period cramps.
- Relieves bloating: The physical activity combined with water’s compressive force may help to relieve bloating.
Swimming Tips:
- Choose gentle strokes like breaststroke or backstroke if you’re feeling tired, as more intense strokes like the butterfly might be too much for some during your period.
- Be mindful of hygiene. Use tampons or menstrual cups to avoid leakage while swimming.
5. Strength Training: Lift Light, Stay Strong
While lifting heavy weights might not feel right during your period, light strength training can be beneficial for maintaining muscle tone and improving mood. During your period, it’s a good idea to opt for lighter weights or resistance bands and focus on higher repetitions to avoid overexertion.
Strength training during your period can increase blood flow to muscles, alleviate cramping, and help you feel stronger overall. It’s also a great way to prevent the loss of muscle mass that can happen when you skip workouts.
Benefits:
- Strengthens muscles: Tones and maintains muscle without putting too much strain on the body.
- Boosts metabolism: Can help combat sluggishness and fatigue.
- Increases energy: Lighter weights can help improve circulation and elevate your energy levels.
Strength Training vs. Cardio during your period:
| Workout Type | Benefits | Considerations |
|---|---|---|
| Strength Training | Builds muscle, boosts metabolism, helps prevent muscle loss | Keep weights light, higher reps, avoid overexertion |
| Cardio (running, cycling) | Increases cardiovascular fitness, reduces stress, burns more calories | Can be too intense for heavy flow days or menstrual cramps |
For strength training during your period, incorporate exercises like squats, lunges, and bodyweight exercises like push-ups and planks, using lighter weights or resistance bands for a gentler experience.
6. Cycling: Low-Impact but Effective
Cycling, whether indoors or outdoors, is a low-impact workout that is easy to modify to suit how you’re feeling during your period. Moderate cycling can provide an excellent cardiovascular workout without causing unnecessary strain on your body. It’s also effective for enhancing circulation and reducing bloating.
Some women find that cycling helps alleviate period pain by increasing blood flow to the pelvic region, making it a great option if you’re looking to keep moving without too much intensity.
Benefits:
- Promotes blood flow: Helps to reduce period-related bloating and discomfort.
- Improves mood: Like other forms of cardio, cycling boosts endorphins.
- Adaptable intensity: You can adjust the resistance and speed based on how you’re feeling.
Cycling vs. Running:
| Activity | Pros | Cons |
|---|---|---|
| Cycling | Low-impact, boosts circulation, good for cardiovascular fitness | May feel tiring if you have heavy flow days |
| Running | High-intensity, burns more calories, improves endurance | Higher impact can worsen cramps or fatigue |
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Indoor cycling (on a stationary bike) can be a good choice for those days when you don’t feel like going outdoors, as it provides you with control over the pace and intensity.
7. Dance: Fun and Energizing
If you’re looking for a fun way to stay active during your period, dancing can be a fantastic option. Dancing at a moderate pace offers both cardiovascular and muscle-strengthening benefits without putting excess pressure on your body. From low-impact dance routines to freestyle movements in your living room, dance can lift your spirits, improve circulation, and help alleviate discomfort.
Benefits:
- Boosts endorphin levels: Promotes happiness and helps fight off stress and mood swings.
- Improves cardiovascular health: Keeps your heart pumping and helps burn calories.
- Relieves tension: Dancing loosens tight muscles and increases blood flow, which can relieve menstrual cramps.
If you’re unsure about high-energy dance routines during your period, opt for something gentler like zumba or low-impact dance-based workouts to keep the movements light and fun.
In summary, staying active during your period doesn’t mean you need to push yourself too hard. The 7 workouts to do during your period mentioned above offer a variety of low-impact, enjoyable exercises that can help ease common menstrual discomforts like cramps, bloating, and fatigue. With a mix of yoga, walking, swimming, strength training, and cycling, you can maintain an active lifestyle, boost your mood, and keep your fitness goals on track—all while respecting your body’s natural rhythm.
