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Tips for Workout with Period: Maintaining Fitness and Flow

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Menstruation is a natural phenomenon that is often followed by several symptoms. Women or Assigned Females at Birth (AFAB) usually notice menstruation’s effects on their mental and physical well-being. This factor makes the need to find relieving methods quite important.

Several experts suggest workouts like strength training or yoga to relieve cramps. It can also reduce several other symptoms and improve overall well-being.

However, some individuals often avoid exercising during menstruation or periods for several reasons. This article will discuss the benefits, types, and tips for working out with periods in detail.

Benefits of Workout During Period

The benefits of working out during your periods range from emotional to physical well-being. Most period symptoms in women arise due to fluctuations in hormone levels.

These can often cause intense period cramps, mood swings, and Stress. According to a study, exercise releases Endorphins and can delay the release of Cortisol (Stress hormone). It is a hormone secreted when a person is in pain or Stress.

Thus, releasing Endorphins helps reduce irritability during periods and Stress simultaneously. Individuals may also find relief from certain pre-period symptoms like breast sensitivity and pain.

Another research states that exercise increases the blood flow in one’s body. This can reduce menstrual cramps by increasing blood flow to the pelvic area and reducing muscle tension.

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  • Types of Workouts with Period

    Woman walkingSource: pixelshot
    Woman walking

    Light aerobic exercises, like walking and swimming, are beneficial for reducing cramps. These exercises are best for women who experience fatigue during menstruation.

    These exercises can also improve blood circulation. This may help reduce menstrual bloating and improve energy levels.

    Practicing yoga can help in reducing mood disorders and menstrual pain. Stretching poses in yoga can also relieve tension in the muscles and reduce discomfort in the pelvic region.

    Some individuals may opt for low-intensity strength training. It can maintain muscle mass and boost metabolism during periods.

    Additional Fact:
    Some women can find benefits from performing pilates during menstruation. It can also help in reducing cramps and relieve muscular fatigue and soreness.

    Exercises to Avoid During Period

    Although exercise can benefit menstruating women, it may not always be the case. One should avoid certain exercises during this particular period.

    Women should avoid high-intensity aerobic exercises like running or jumping. This can escalate the cramps and bloating.

    One should also avoid heavy weightlifting during prolonged menstrual bleeding. It can also elevate the discomfort during this period.

    Yoga poses that involve extreme spinal twists, or inversions can increase cramps. This may happen due to disruptions in the blood flow to the pelvic region.

    Tips for Safe Workout with Period

    Experts popularly suggest staying hydrated while working out during the period. It will prevent dehydration and replace the missing fluid in the body.

    It is important to listen to one’s own body. If you are experiencing intense fatigue during period workouts, it is best to stop exercising immediately.

    Besides the above-mentioned factors, one must always maintain proper menstrual hygiene. One should use menstrual cups, tampons, or pads depending on comfort. It is also essential to avoid high-intensity exercise to avoid leakage.

    If you are experiencing dizziness and Nausea during workouts with periods, it is best to stop immediately. You should always consult an expert for a personalized workout routine. Not doing so can give rise to health concerns.


    Most women often wonder, ‘Is it good to workout on your period?’ The answer is always a yes since workout with period can provide several benefits.

    Exercising releases endorphins, which can effectively reduce Stress, mood swings, and cramps. It may also help improve hormonal balance and reduce several period symptoms in women.

    Workouts like aerobic exercises, low-intensity strength training, and yoga can be beneficial in reducing discomfort during periods. It can reduce irritability and cramps and loosen pelvic muscles.

    Yet, women should avoid high-intensity strength training and high-intensity aerobic exercises. These may increase discomfort and lead to fatigue.

    Experts usually suggest maintaining proper hygiene, staying hydrated, and listening to one’s body as tips for a safer workout. Hence, it is always best to consult an expert to maintain one’s period and workouts simultaneously.

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    Frequently Asked Questions

    Should I workout on the first day of my period?

    Yes, you can exercise on the first day of your period based on your personal choice. While some women may feel comfortable with light exercises, others prefer resting. 
    It is best to listen to your body and consult your doctor before selecting a proper workout routine for yourself.

    What are some nutritional tips for working out during menstruation?

    During menstruation, it is important to prioritize balanced nutrition. This can help in supporting energy levels and recovery. 
    Experts suggest consuming nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains. It is also important to stay hydrated with water and electrolyte-rich beverages.

    What is the way to select the best workout during periods for yourself?

    The best workout during periods usually depends on your comfort level and symptoms. It is also essential to opt for low-impact exercises like walking, swimming, or yoga if you experience discomfort.

    Are there any challenges of working out during menstruation?

    Yes, there can be several challenges in working out during menstruation. These include fatigue, bloating, cramps, and mood swings, which may affect motivation and performance. 
    Additionally, concerns about leakage and discomfort may also arise. It is important to practice self-care methods to remove these challenges.

    How can you prevent leakage during exercise while on your period?

    To prevent leakage during exercise during your period, one should use menstrual products designed for physical activity, such as high-absorbency tampons or menstrual cups. One can also wear dark-colored workout clothes for added protection.

    Cheap Medicine Shop only refers to credible, authoritative sources for our content. If you’re curious about how we ensure the integrity of our content, we encourage you to read our Content Information Policy.

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    Photo of author Janet Fudge
    Janet Fudge is a highly skilled and experienced pharmacologist who serves as a contributing writer for With a strong academic background from a premier US University and a passion for helping others, Janet has become a trusted voice in the pharmaceutical world. After completing her Doctor of Pharmacy degree, Janet embarked on a successful career in the pharmaceutical industry, working with various clients, including hospitals, retail pharmacies, and drug manufacturers. Her in-depth knowledge of pharmacology and dedication to patient-centered care has led her to excel in her field. As a writer for, Janet uses her wealth of expertise to provide readers with accurate, reliable, and up-to-date information on various topics related to medicine and healthcare. Her engaging writing style and ability to break down complex topics into easily digestible content make her a valuable resource for healthcare professionals and the general public.
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