Can You Exercise During Your Period? Absolutely—Here’s What Works Best!
Ah, periods. That time of the month when your uterus stages a protest, your mood swings like a pendulum, and you start questioning the meaning of life (and your snack choices). The question many women ask: “Can I still exercise while I’m on my period?”
Short answer: Yes, you can—and in many cases, you should.
Let’s break down the myths, science, and the best types of movement to keep you feeling strong, supported, and (somewhat) sane during your cycle.
First Things First: Is It Safe?
Absolutely. Unless your doctor says otherwise, exercise during menstruation is perfectly safe. In fact, staying active can help alleviate some common period symptoms like cramps, bloating, mood swings, and fatigue.
Why? Physical activity boosts circulation, releases endorphins (your natural painkillers and mood lifters), and can reduce water retention. So while curling up with a heating pad and Netflix sounds tempting—and hey, that’s totally okay too—a bit of movement might actually make you feel better.
The Key: Listen to Your Body (Not Your Calendar)
Every person’s period is different. Some feel unstoppable, while others feel like they’ve been hit by a hormonal freight train. So the golden rule here is: honor how you feel.
If your energy is low or your cramps are fierce, don’t force an intense workout. This is not the time to set your personal best in deadlifts. But gentle movement? That might be exactly what your body needs.
Best Types of Exercise During Your Period
Now let’s talk about what types of workouts actually feel good and support your body during menstruation. Here are some period-friendly options:
1. Walking
It’s simple, accessible, and surprisingly effective. A brisk walk can ease cramps, boost mood, and help fight fatigue—without leaving you wiped out.
Pro tip: Pop in your favorite playlist or podcast, and stroll like you're the main character.
2. Gentle Yoga or Stretching
Think slow flows, child’s pose, and lots of deep breathing—not 90-minute hot power yoga. Yoga helps relieve pelvic tension, calm your nervous system, and reduce stress.
Avoid: deep twists and inversions (like headstands), especially on heavier flow days.
3. Pilates (Light to Moderate)
Pilates focuses on controlled movements, core engagement, and alignment—perfect for reducing bloating and back pain. Just skip anything that feels overly intense or strain-inducing.
4. Low-Impact Strength Training
Feel like lifting? Go for it—just dial down the intensity. Lower weights, higher reps, and longer rest breaks can keep you active without exhausting your body.
This is a great time to focus on form, flexibility, and consistency over pushing limits.
5. Swimming (If You’re Comfortable)
Some people swear by swimming during their period—it’s soothing, zero-impact, and can help ease cramps. Just make sure you’re using protection (tampons or menstrual cups), and that you feel comfortable and relaxed.
Maybe Skip (or Modify) These:
l High-intensity interval training (HIIT): If you’re feeling drained, pushing through may do more harm than good. Save the HIIT for another week.
l Heavy lifting or PR attempts: Your coordination and stability might be a bit off—go lighter and more mindful instead.
l Endurance cardio (long-distance running, etc.): It’s okay if you feel up to it, but don’t beat yourself up if a short walk feels more doable.
Bonus: Track Your Cycle to Optimize Your Workouts
Did you know your hormonal cycle affects your strength, endurance, and recovery throughout the month? During your period, estrogen and progesterone levels are at their lowest—meaning it's a great time for lighter, restorative workouts.
As your cycle progresses into the follicular and ovulatory phases, energy and strength often increase—prime time for heavier training or more intense workouts.
Understanding your cycle = working with your body, not against it.
Final Thoughts: Periods Are Not a Pause Button!
You don’t need to cancel your entire fitness routine just because you’re on your period. Movement—when chosen wisely—can actually help you feel better, faster, and stronger.
That said, if your body is screaming “rest,” listen to it. Self-care comes in many forms, and sometimes, rest is the most productive thing you can do.
So yes, you can absolutely exercise on your period. Just maybe skip the burpees—and grab a heating pad for later.