Working Out on Your Periods: Game-Changer or Big Mistake?

• Written by Jagriti Chakraborty

  Reviewed by Akhil Pillai

• favorite0Like

  favoriteBe the First to Like

  • Copy Link Copied! Share on Facebook Share on Linkedin Share on Twitter Share on WhatsApp

  Share

Have you ever asked your grandma if it's okay to work out on your period? Chances are, she’d laugh at the thought and recount how women in her days were advised to take rest, avoid strenuous tasks and take it easy. For her, exercise and menstruation simply didn’t go together. Physical activity was seen as too much strain on a body already drained by menstruation.

However, modern science has deviated from the script. Fitness experts say working out during your period can be beneficial, especially with mild activities like yoga, stretching, or light cardio. These exercises in periods can be a game-changer for menstrual pain, increasing energy, and lifting your spirit, making those tough days more comfortable and manageable. So, is it a game-changer or a blunder? Let’s see.

Why Periods Make Exercise Tricky?

Many people hesitate to exercise during their periods, often fearing cramps, fatigue, and a heavy physical toll. Concerns about unexpected leaks or running on empty energy can make exercise seem more stressful than beneficial. Correct? Here’s a fresh way to look at these points.

• Physical Discomfort: Physical discomfort during those challenging days can create a vicious cycle: pain discourages movement, which in turn can cause muscles to stiffen and weaken, intensifying the pain. This demotivates individuals from working out during periods, as the fear of discomfort makes even simple movements seem overwhelming.
• Hormonal Changes: Hormonal fluctuations during your cycle can make working out more challenging than ever, resulting in reduced energy, weaker muscles, and slower recovery. Shifts in hormones such as estrogen, progesterone, thyroid, and testosterone can cause dehydration and reduced strength.
• Perceived Lack of Energy: A tired mind and body can make simple workouts exhausting. Without adequate rest, poor focus, and slower recovery, exercise during periods can feel harder, performance may drop, and the body usually takes longer to bounce back.
• Worries About Menstrual Leak: Menstrual leaks can feel intimidating, turning a simple movement into a constant source of anxiety. This worry often leads people to skip workouts, even though gentle activity can relieve cramps and boost mood.
• Fear of Worsening Symptoms: For individuals with a history of past injuries or chronic illnesses, this fear can prevent them from exercising, even when regular exercise could improve their health and overall well-being. Misinterpreting normal body responses for danger can lead to avoidance, loss of fitness, and increased anxiety.
• Cultural/Religious Taboos: Cultural and religious restrictions can limit physical movement, creating a complex web of social pressure. This often leads to embarrassment, limited opportunities, and challenges in maintaining an active lifestyle.

Feeling overwhelmed by these challenges? Stick around because science has some unexpected ways to help you stay active with ease and confidence.

Science Behind Working Out on Your Period

For your grandma, exercise and menstruation might seem like a mismatch, but even a little movement actually works like a charm. Let’s find out how:

• Endorphin Release: Working out during your period releases a burst of endorphins, which are not only your body’s happy hormones but also reduce pain, boost your mood, and make your period more manageable.
• Improved Mood: Regular exercise during menstruation can help improve brain chemistry. When serotonin (the mood stabiliser) and dopamine (the motivation and reward hormone) work together, they can help motivate you and boost your mental well-being, normalising your emotional discomfort.
• Boost Blood Flow: Regular exercise during periods helps deliver oxygen and nutrients to muscles, which can relieve pain and bloating. Poor blood flow, on the other hand, can leave you feeling sluggish, weighed down, and uncomfortable throughout the day. This can even affect your overall well-being during the entire month.
• Enhances Sleep: Working out during your tough days can do wonders for sleep, as it can ease PMS symptoms and regulate your body’s natural internal clock. After a workout, your body temperature naturally drops, and your mood improves, creating the perfect stage for quicker, sounder sleep.
• Supports Cardiovascular Health: If you’re still wondering if you can exercise during your period, it’s essential to understand that light to moderate activities, such as swimming, walking, or gentle cardio, can enhance blood circulation and boost heart health. However, you should tailor the intensity to ensure exercise supports your heart and overall vitality.

Did you know you can protect your cardiovascular health with Care Heart? It’s curated explicitly for those individuals living with cardiac ailments or recovering from heart surgery. With this plan, you receive medical coverage for ICU stays, ambulance services, automatic recharge, and an annual cardiac health check-up, helping you stay protected while maintaining a healthy heart.

• Improves Digestive Health: Gentle movements, such as stretching, yoga, or walking, help your gut function properly, ease cramps, and release trapped gas. Simultaneously, endorphins bring relief, so your cycles feel easier to carry.

The Grandma Fitness Plan: Earlier, “pocha” or floor cleaning wasn’t just about a shiny floor. It secretly worked like a full-body workout: squatting, twisting, and stretching while scrubbing the floor boosted blood circulation, kept their bodies much more flexible, and, unknowingly, supported a healthier, more regular flow. Ironically, it wasn’t an optional workout; it was a daily, non-negotiable household chore.

Best Types of Exercise During Your Menstruation

Your cycle doesn’t have to put your fitness routine on hold. However, you must understand that not all workouts are created equal. Choosing the right exercise can be a game-changer; selecting the wrong one can do more harm than good. It’s time to find the perfect period-friendly workouts.

• Walking: It’s essential to stroll during your periods. Even a simple walk can soothe cramps, help you ease bloating, and recharge your energy. This activity is undoubtedly perfect for low-impact relief. Just move at your own pace and pay attention to how your body actually feels.
• Yoga and Stretching: Yoga and simple stretches, such as Child’s Pose and Legs-Up-the-Wall, target the lower back, hips, and pelvic areas. These exercises relieve period cramps and leave you feeling more relaxed.
• Swimming: Combining swimming with endorphin-boosting exercises during periods of rest helps reduce pain and restore energy, thanks to the soothing buoyancy of the water. Although people often get disgusted by swimming during periods, today it’s almost worry-free with menstrual cups, tampons or leakproof swimwear.
• Pilates: Pilates stand out from other activities during periods as it pairs low-impact movement with pelvic muscle strengthening while boosting blood circulation. Compared to an intense workout, these activities are usually gentle on the joints and can be adjusted to your energy level. Undoubtedly, pilates movements are not only therapeutic but empowering.

Did you know: Your dedication to fitness is also appreciated by your health insurance with Be-Fit Benefit. It allows unlimited visits to affiliated gyms during the policy year.

• Dancing: Unlike traditional workouts, dancing combines rhythm and fun with full-body movement that not only helps alleviate bloating and cramps but also keeps your mood uplifted and improves your body's flexibility.

Period-Proof Dance: Belly dance is considered a period-friendly dance for women during their menstrual cycle. Thanks to its flowing movements, which not only tone your core but also offer relief and enjoyment, making it therapeutic during your challenging days.

• Also Read: 8 Unexpected Mental Health Benefits of Nature You Must Know

Key Points to Consider when Working Out During your Period

Physical activities during your periods often come with mixed feelings- one day you’re drained, while on others it rewards you with comfort and a boost of positivity with easy-flow movements. However, the perks go far beyond overcoming heaviness and dullness. The following are essential factors to consider when working out during periods.

• Balance Your Workout Intensity: Your period isn’t the time to overexert yourself; this is a moment to ease back. Go gently and pay attention to your body's signals; don’t hesitate to take breaks. Even low-effort routines can still deliver results without stressing your body.
• Always Stick to Suggested Workouts: It is essential to stick to recommended exercises to maximise benefits without pushing your body too hard. It’s absolutely normal for some workouts to feel uncomfortable during your menstruation. Engaging in approved exercises helps maintain your energy levels and protects your body from injury.
• Avoid Exercises that may Worsen Discomfort: During periods, always prioritise your body over intensity, as strenuous exercises can exacerbate tiredness, pelvic pain, and strain. Lifting heavy weights, engaging in hardcore abs exercises, and practising upside-down yoga may affect circulation, and prolonged sessions can also overexert your energy.
• Ensure Hygiene and Comfort Tips: Good menstrual hygiene during workouts helps you stay confident, comfortable, and infection-free. Use the right products, change them regularly, and keep your skin dry. It is advisable to carry extra supplies to enjoy stress-free workouts.
• Stay Hydrated During Workouts: Proper hydration is essential, especially during your menstrual cycle, when hormonal fluctuations can increase your susceptibility to dehydration. Proper fluid intake not only boosts energy but also helps alleviate common menstrual symptoms, including cramps, bloating, and headaches.
• Period-Friendly Juice: Pomegranate juice is ideal for reducing menstrual nausea while supporting iron and energy levels. However, always prefer to opt for fresh, natural juice with no extra sugar or preservatives.

Also Read: 7 Smart Hydration Hacks You’ll Want to Try in 2025

Grandma’s Advice vs Modern Science

Taking it easy was grandma’s rule during periods, and there’s a profound wisdom in that.

Modern science highlights that mindful movement can improve overall well-being; therefore, it seems wise to consider both perspectives. Here’s a closer look.

The moment has arrived to merge the best of both worlds. Respect grandma’s advice, but also add a pinch of modern science to identify your perfect period-friendly routine.

Bridge the Gap: Active Lifestyle, Insured Future

Periods are here only for a few days each month, but your health deserves attention for a lifetime. Exercise and menstruation help you manage your discomfort for a few days each month. Still, your individual health insurance policy protects your future by covering unexpected illness, surprise hospital visits, and ongoing care.

Start supporting your body today and cover your health for years. Enjoy your periods, stay empowered!

Disclaimer: All plan features, benefits, coverage and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus and policy documents carefully.