Working out during your period may not always feel appealing, but staying active can actually help ease physical discomfort and support emotional well-being. Gentle aerobic movement, low-intensity exercise, and mindful activities such as yoga or pilates can reduce cramps, improve energy levels, and positively influence mood.

Still, it’s important to understand how your body reacts throughout the menstrual cycle, know which exercises may feel better than others, and recognize when rest is the healthier choice.
This article explores the benefits of exercising during your period, recommended workouts, what to avoid, and practical tips to make movement more comfortable.

Benefits Of Exercising During Your Period

Reduces Period Cramps

Engaging in regular physical activity—around 45 to 60 minutes, several times a week—may help decrease the intensity of menstrual cramps. Movement stimulates the release of beta-endorphins, natural chemicals in the body that help reduce pain sensations. These endorphins act as the body’s internal pain-relief system, helping soothe the discomfort many people feel during menstruation.

Decreases PMS Symptoms

Exercise can help improve several physical and emotional symptoms linked to premenstrual syndrome. Some of the ways movement affects PMS include:

  • Enhancing overall circulation

  • Supporting the body’s natural anti-inflammatory processes

  • Reducing levels of aldosterone, a hormone that causes water and salt retention

Research has shown that people who engage in short but frequent workout sessions may experience fewer PMS-related symptoms such as bloating, nausea, and breast tenderness.

Supports Better Mood

Mood shifts are common during the menstrual cycle, especially as estrogen levels drop after ovulation and again at the end of the period. These fluctuations may lead to feelings of sadness, irritability, or anxiety.

Movement can help offset these shifts. Exercise increases endorphins and boosts neurotransmitters linked to improved mood and mental clarity. Even light activity can elevate overall emotional well-being.

Boosts Energy Levels

Low energy is a frequent complaint during menstruation. Physical activity—even at a mild or moderate level—can help counteract fatigue. Consistent movement promotes better circulation, improves stamina, and supports more sustainable energy throughout the day.

Helps Regulate Flow Over Time

Regular exercise contributes to maintaining a balanced body weight and supporting stable hormone levels. Both can help regulate menstrual flow. Research suggests that people who rarely exercise are more likely to experience heavier periods, longer bleeding, or stronger cramps than those who are physically active.

Workouts That May Help You Feel Better During Your Period

Low-Intensity Exercises

Gentle, low-impact movement is often the most comfortable during menstruation and may ease cramps or tension. Examples include:

  • Pilates

  • Stretching routines

  • Tai chi

  • Yoga

Certain yoga poses may be especially soothing. A child’s pose may help relieve bloating and fatigue, while a cobra pose may boost mood and reduce tension.

Cardio Activities

Light to moderate cardiovascular exercise can support better mood and help ease emotional symptoms. Activities like walking, dancing, and cycling may also reduce bloating and cramp severity.

Even a brisk walk can stimulate feel-good chemicals and help you feel more grounded.

Resistance Training

Strength training may not always reduce period symptoms directly, but it remains beneficial for building muscle and enhancing overall health. During the follicular phase—the time from the start of your period until ovulation—estrogen levels rise, often making it easier to gain strength and improve performance.

Workouts You May Want To Avoid

High-intensity exercise such as long-distance running, intense interval sessions, or strenuous endurance training may not feel comfortable during menstruation. Pushing yourself too hard can also place stress on the body and may affect menstrual regularity.

Because energy levels can fluctuate throughout the cycle, consider adjusting workouts based on how you feel. If energy is low, replacing high-intensity workouts with gentler movement such as yoga or walking may help prevent fatigue.

Keeping an exercise journal may help you recognize patterns in your strength, mood, and energy throughout your cycle.

Tips For Exercising During Your Period

Making a few thoughtful adjustments can make working out more comfortable and enjoyable:

  • Be kind to yourself: Rest when you need it—your body may benefit more from recovery than exertion.

  • Practice good hygiene: Wear clean workout clothing and refresh period products as needed.

  • Choose the right menstrual products: Use tampons, pads, or period underwear that help you feel supported.

  • Prepare ahead: Keep essentials such as pain relievers, unscented wipes, and extra products in your gym bag.

  • Consider taking a pain reliever: Medication like ibuprofen may help reduce discomfort and make exercise easier.

When To Seek Medical Care

Cramps, bloating, and changes in energy are normal, but symptoms should not prevent you from moving your body regularly. Seek medical advice if pain or discomfort consistently interfere with your ability to stay active.

Severe symptoms may be linked to:

  • Endometriosis

  • Pelvic inflammatory disease

  • Stress or anxiety

  • Sexually transmitted infections

  • Uterine fibroids

  • Copper IUD-related discomfort

A healthcare provider can evaluate your symptoms and determine whether treatment or further evaluation is needed.

Conclusion

Exercising during your period can provide significant physical and emotional benefits. Whether you choose yoga, walking, strength training, or a moderate cardio workout, movement can minimize cramps, improve energy, and enhance mood. The key is to listen to your body, modify workouts when needed, and choose activities that feel supportive.

If symptoms regularly interfere with your ability to stay active, a healthcare provider can help identify potential causes and recommend treatment options.