You might have difficulty finding the motivation to exercise while menstruating, especially if you suffer from severe cramping or a heavy flow. This discomfort is actually a good reason to exercise throughout your cycle, though. Physical activity can reduce the severity of cramps. After a few months of routine exercise, you might also experience a lighter and shorter menstrual period. Increase the intensity of your workouts gradually to see how your body responds to the exercise.
Step 1
Dress in loose-fitting clothing, such as a T-shirt and sweatpants, to avoid the discomfort of wearing tight clothing while bloated. Wear a sports bra, too, if movement aggravates any soreness in your breasts.
Step 2
Spend approximately 15 to 30 minutes on a light exercise activity of your choice. Light activities include wading in a swimming pool, walking and yoga.
Step 3
Perform a moderate-intensity exercise during your next workout session, which should be 1 to 2 days after the first session. Moderate-intensity activities include jogging and beginner's level aerobics classes.
Step 4
Maintain a consistent schedule, and continue with activities that you feel comfortable doing. If you prefer a light level and short amount of activity, repeat your chosen activity daily. If you prefer moderate to strenuous exercise, participate in the activity every other day.
Tips and Warnings
- Avoid caffeinated beverages and drink water throughout the day. Increase your water intake when exercising to maintain hydration. Avoid salt and increase your intake of fruits and vegetables, as recommended by the ACSM Fit Society. This decreases fluid retention, which causes bloating and discomfort during menstruation. Maintain your normal exercise routine if desired. It's not necessary to alter your routine because of menstruation. You need only do so if it causes greater discomfort.
- Routine strenuous exercise can cause your body to skip or stop its menstrual period.
Things You'll Need
- Loose-fitting clothing
- Sports bra
