How Your Period Affects Your Workouts and the Best Exercises to Do

If you're curled up under the covers with period cramps and a bloated belly, lacing up your gym shoes is likely the last thing on your mind. We get it: A heavy flow can make you feel awful.

You may be wondering, ‌is it OK to work out on your period?‌ If you're up to it, moving around might help ease period cramps and other menstruation symptoms.

Here, Allison K. Rodgers, MD, a board-certified ob-gyn, reproductive endocrinologist and director of education at the Fertility Centers of Illinois, explains how monthly menstruation can affect your workouts, how a strategic sweat session can slash period symptoms and what types of exercise are safe to do during that time of month.

Anyone with a uterus is familiar with Aunt Flo's less-than-desirable effects on your body. But here's what's actually going on inside you:

Your period occurs during the menses phase, the first part of your menstrual cycle. In this phase, your body sheds the lining of the uterus through your vagina (this is the blood you see in your undies) if you are not pregnant. Menses usually lasts between three to five days, but anywhere from two to seven days is considered normal, according to the Cleveland Clinic.

During this short period of time (pun intended), a lot is happening in your body hormonally.

"Your estrogen and progesterone are very low," Dr. Rodgers says. And this can contribute to the characteristic symptoms of menstruation, including:

• Bloating
• Cramping
• Mood swings
• Difficulty sleeping
• Food cravings
• Tenderness in the breasts
  
• Acne

When it comes to workouts for when you're on your period, your energy levels — and motivation to hit the gym — might be pretty low during your period. But this is largely due to the dip in hormones, not blood loss.

For a normal period, the amount of bleeding shouldn't make you feel lightheaded or become anemic, Dr. Rodgers says. So, while you might feel a bit pooped on your period, it's still safe to exercise.

However, if your period lasts longer than seven days, your flow is more heavy than usual or you're bleeding enough to soak through more than one pad or tampon every hour or so, contact your doctor, as this may be a sign of something more serious, per the Mayo Clinic.

For some, getting their period coincides with more energy, according to the Office on Women's Health.That's because hormone levels, which plunge just prior to your period, begin to rise again.

Additionally, aerobic exercise "helps your blood circulation and the release of 'feel-good hormones' called endorphins," according to Nationwide Children's Hospital. "These can also work together to soothe headaches and improve mood."

And, according to a small September 2016 study conducted by the Umea University Department of Community Medicine and Rehabilitation Sports Medicine Unit, your estrogen levels tend to be higher during the first two weeks of your cycle (the beginning of your period to ovulation) than the last two weeks of your cycle. This means you may see a boost in physical gains during this time.

If you're feeling tired, bloated and crampy, a spirited sweat session is among the best workouts to do on your period and might be just what the doctor ordered to decrease your period-related discomfort.

Dr. Rodgers recommends doing a strenuous cardio workout. Raising your heart rate for a sustained period releases natural endorphins, which can help relieve period cramps and improve your mood, she explains. (Swimming counts, by the way, and there are plenty of leak-proof products for swimming with your period.)

Case in point: A September 2019 review in the ‌Cochrane Database of Systematic Reviews‌ concluded that regular exercise (regardless of intensity) helped reduce menstrual pain to a significant degree.

And if you can't muster enough oomph for high-energy exercise during your period, slow, gentle movements like stretching and yoga are amazing alternatives because they can help you feel more relaxed, Dr. Rodgers says.

In fact, studies show that doing yoga can help lower levels of inflammation and cortisol (a stress hormone) in the body, according to Harvard Health Publishing.

Plus, yoga exercises can also temper painful period cramps. That's what one small February 2017 study in the ‌Journal of Bodywork and Movement Therapies‌ found. Compared to a control group (who didn't do any form of exercise), people who practiced yoga twice a week, for a half hour each day experienced a substantial improvement in period pain and overall quality of life within three months.

According to Nationwide Children's Hospital, a few recommended yoga poses include:

Again, to answer the question, ‌is exercise good for your period,‌ all types of exercise are OK to do during menstruation. But here are a few general guidelines to consider when planning workouts to do on your period.

"I recommend choosing a type of movement that you enjoy," Dr. Rodgers says.

Again, when exercising while on your period, you're looking to leverage those feel-good endorphins. Any activity — from gentle walking to a HIIT class — can help your brain produce these positive chemicals.

Thanks to the hormonal shifts, your sleep may suffer during your period. So, if you're feeling fatigued, you may need to shorten your period workouts or take a rest day, Dr. Rodgers says.

"On very heavy days, you may need to change your period products before your workout," Dr. Rodgers says. For instance: "Consider using tampons or menstrual cups to avoid chafing of a pad against your skin," she says.