It is often said that exercise does not go well with the menstrual cycle, and that all a woman needs during her period is rest and relaxation. While rest is indeed important, this does not mean lying on the couch all day. Exercise plays a crucial role in women’s health, as it helps with relaxation, improves blood circulation, and even eases headaches associated with menstruation—unlike staying sedentary.

Let me walk you through the best types of exercise to practice during your menstrual cycle, the benefits of staying active, how exercise affects reproductive health, polycystic ovary syndrome (PCOS), uterine health, and the best times to work out.

The Effect of Exercise on the Menstrual Cycle

Exercise increases endorphin levels in the body. Endorphins, also known as “happy hormones,” act as natural painkillers and boost positive emotions such as relaxation and happiness.

Benefits of Exercise During Menstruation

• Relieving menstrual pain: Exercise stimulates blood circulation and reduces uterine cramps thanks to endorphin release.
• Improving mood: Physical activity eases tension, anxiety, and insomnia, making you feel more relaxed and energetic.
• Boosting energy: Exercise helps combat fatigue and low energy levels that many women experience during their period.
• Regulating blood circulation: Regular movement reduces bloating and swelling, common symptoms during menstruation.

Risks of Exercise During Menstruation

In reality, there are no specific risks to exercising during menstruation itself. The main concern lies in over-exercising, which can be harmful in general.

Physical Risks

• Injuries: Overtraining without proper warm-up may cause ligament tears, severe muscle cramps, sprains, bruises, or even fractures.
• Physical exhaustion: Skipping rest between workouts can overstrain muscles and lead to poor performance.
• Joint problems: Excessive or improper training can damage cartilage and increase long-term risk of osteoporosis.

Neurological & Psychological Risks

• Mental health struggles: While exercise can improve mood, for some people it may trigger anxiety about body image during training.
• Exercise addiction: In certain cases, exercise can become obsessive, linked to underlying mental health conditions.

Health Risks

• Heart issues: For individuals with pre-existing conditions, overexertion may trigger heart rhythm problems or cardiac events

Factors That Increase the Risks of Over-Exercising

• Lack of warm-up: Warming up is essential for preventing injuries and preparing the body for movement.
• Improper training: Exercising without guidance or exceeding your limits can harm your body. Always listen to your body and follow professional advice.
• Wrong timing: Avoid working out immediately after a heavy meal.
• Extreme weather: Exercising in very hot conditions may cause dehydration, while very cold weather can trigger respiratory infections.

Exercise and Polycystic Ovary Syndrome (PCOS)

Regular exercise, combined with a balanced diet, can significantly improve PCOS symptoms.

How Exercise Helps with PCOS

• Improves insulin resistance.
• Regulates hormone levels and menstrual cycles.
• Supports weight loss, reducing fat mass and PCOS-related symptoms.
• Helps lower androgen (male hormone) levels.
• Restores ovulation efficiency and improves fertility

Best Types of Exercise During Menstruation

You can continue your usual workouts but with reduced intensity. Some recommended options include:

• Aerobic exercises: Light cardio such as walking or jogging enhances cardiovascular and lung health.
• Weight training: Light to moderate weightlifting is safe as long as it feels comfortable.
• Yoga: One of the best relaxation practices, yoga helps muscles loosen, reduces cramps, and supports mental well-being.

Exercises to Avoid During Menstruation

There are no exercises strictly prohibited, but some might worsen symptoms:

• Squats: Can increase pelvic pain.
• High-Intensity Interval Training (HIIT): Demanding workouts may feel too intense during your period.

Workout Plan During Menstruation

Here are some light exercises suitable for this phase:

• Cat Stretch:

  • Relieves spine tension, especially in the lower back and neck.

  • Kneel with hands on the floor at shoulder width. Inhale deeply while arching your back and lifting your head. Exhale while rounding your spine upward like a cat.

  • This stretch can even be done right after waking up.

• Walking:

  • Promotes blood circulation and relaxation.

  • Take a 15-minute walk in a calm area daily during your period.

• Cobra Stretch:

  • Helps relieve colon cramps and abdominal discomfort.
  • Lie on your stomach, place hands under shoulders, and lift your chest upward while arching your spine and raising your head.

Exercise is highly beneficial for women, even during menstruation. While overtraining or incorrect exercise can be harmful, working out during your period is not dangerous—in fact, it provides numerous benefits.

Always listen to your body, adjust the intensity of your workouts, and don’t push yourself beyond your limits. Remember: exercise during menstruation is not a warning sign—it’s an opportunity to care for your body.