Best Exercises To Do During Period: Tips, Benefits & Risks

Best Exercises To Do During Period: Tips, Benefits & Risks

Best Exercise To Do During Periods

Exercise during that time of the month? When all you need is a cup of coffee, a hot water bag, and rest? Exercise in periods might sound scary. However, keep reading to find out the truth!


Any kind of physical activity like exercise and yoga has throughout history proven to be one of the best solutions to almost any of our problems. However, it’s not always true for women, or at least it is believed to be so when it comes to doing exercise in periods.

What if we told you that it is actually medically recommended to workout during periods? Still scared of the thought? Read on to find out how our body reacts when we exercise in periods.

Benefits of Exercise During Periods

We all know exercising can be highly beneficial for maintaining a healthy life. But does that mean we can even exercise in periods? The answer is yes. Exercise in periods can ensure an easy menstruation flow and address almost every complaint related to periods.

With that said, let’s take a look at all the goods that doing exercise in periods has to offer:

    • One of the most common symptoms that a woman experiences during periods is PMS. If you find yourself experiencing PMS every other month between your periods, regular exercises will certainly help lessen these symptoms.
    • Exercise in periods can help release endorphins in our bodies, which can lift our mood and make us feel a lot better. This endorphin release can also benefit us greatly while on our periods. Endorphins can also be an excellent painkiller that can help us deal with our menstrual cramps better.
    • Research has also found that because of the lesser amount of female hormones during the first two weeks of a menstrual cycle, exercise in periods can help in gaining more strength in that duration.
    • Periods can make you dull, grumpy, and severely moody. Given the fact that exercise can enhance your mood anytime, exercise in periods can also be very helpful in stabilizing and uplifting your mood during periods.

Best Exercises to do During Periods

Periods are the days you need to take care of yourself the most, and because the first few days are uncomfortable, it is advised to go for light movement without pushing yourself too much. Now come, let’s find out some of the best exercises to reduce period pain.

Walking and Light Cardio

It is advised to keep your movement limited to lower intensity during periods. Light cardio that doesn’t put a lot of stress on your body or even just walking can make a massive difference in how you feel.

Low-Volume Strength Training

A low-volume strength training program, as well as power-based activities, are wise during this time due to the potential for increased strength. This time can also be utilized for longer flow sessions with light lifting.


Once the heavy flow has settled down during the later part of your periods, you can also go out for a run which can be the best exercise for period cramps and irritability. Make sure to keep your steps slow and stay hydrated.

Pilates and Yoga

During the days when your period is still imminent, you can try and engage in lighter and slower movements like pilates and yoga, which can help ease contractions and relieve symptoms of PMS like breast tenderness, fatigue, and period cramps.

If you are one of the lucky ones who does not experience any period discomfort at all, go ahead with your regular workout routine. However, make sure to listen to your body, take care of it, and try not to push yourself too much.


If you don’t feel like doing any kinds of exercise at all, simple stretches can help as well. Just rolling around the bed and stretching your muscles can do the trick. However, please make sure to breathe correctly.


Dancing is one of the physical activities that no one can say no to and can be highly beneficial for your physical as well as mental wellbeing. So, dance like the world’s not watching and do your thing.


Yes, you can also go for a swim during your periods. But what if you leak inside the pool? Tampons are the answer, and if inserted correctly, tampons will never fail you. Swimming can also be a fun and relaxing activity that can uplift your mood and, at the same time, help you deal with the symptoms of PMS better.

Exercises to be Avoided

Although exercising can seriously benefit your body, it is always important to remember to not put too much stress on your body that might interfere with your menstruation. Please keep in mind to avoid strenuous activities, exercises for extended periods of time, and inversion poses in yoga.

The bottom line is your body knows best. So, always listen to your body. Move your body to the point where it is comfortable. Exercises should be performed in order to take care of your health, physically and mentally. So, take your time and do what your body can do.


It has been scientifically proven that regular exercises can be beneficial when it comes to taking care of your physical as well as mental health. If you feel fine and comfortable and do not experience severe symptoms, you are good to continue to exercise in periods. However, make sure to adjust your workouts according to your body and hold off on the intensity for a few days.


Q. Can we do exercise during periods?

A. Yes. Exercising during periods has proven to benefit incredibly. Studies say that the endorphins that release during exercise can help you deal with your menstruation symptoms better and take care of your cramps and mood swings.

Q. Can exercise make your period heavier?

A. No. In fact, it’s the opposite. Working out during your periods has proven to make your period lighter with minimal symptoms.

Q. Which is the best exercise in periods?

A. Any physical activity that is light and does not put a lot of stress on your body can help you ease your menstrual flow.

Q. What exercises should be avoided during periods?

A. High intensity and abs workouts should be avoided during periods. Try to keep everything to low intensity.