There’s nothing worse when the time of the month comes, and you must push all your plans to the side because your cramps are unbearable. According to theNational Library of Medicine, 81.4% of women experience high menstrual pain at some point in their cycle.
It can be a challenge to follow through on your promises when all you want to do is lie in bed with a hot water bottle and eat chocolate. However, you can alleviate your period cramps by exercising and eating nutritious foods. And no, this doesn’t mean you have to do crazy cardio to feel good!
That is why we asked 50 health and fitness experts for their opinions and top tips on how to best combat period cramps. Let me tell you, the insights we have received from these experts were nothing short of amazing. We’ve listed all of them below.
Summary
All women experience uncomfortable cramps during their period. The most important thing is to realise that women can still be in control of their lives at this time. There are many ways to relieve menstrual cramps, one of them is through exercise. The best exercises to do during your period are low-volume strength training and power-based activities such as yoga and walking. During your period you lose a lot of red blood cells as a result this can reduce the amount of iron in your body. Therefore, it’s important to eat meals that contain iron and protein such as chicken, beans and fish.
At the end of the day all women’s bodies are different, what works for one woman may not work for another. During your period it’s essential to listen to your body. Only you know what works and what doesn’t for your body. The way we talk about periods is changing, especially at work. A Dutch survey has revealed that menstruation symptoms negatively affect women’s productivity. As a result, Spain has become the first country in Europe to offer menstrual leave to women who suffer severe period pain.
How does your period impact your exercise routine?
Most women may avoid exercising during menstruation as they need more rest, and they may feel uncomfortable in their bodies. Personally, I like exercising from day two of my period, when I feel less pain. Overall,though, when I exercise during my menstrual days, it helps in pain management, and I feel more embodied.
What exercise(s) do you recommend when working out during your period?
I like low-intensity exercising during the first couple of days of my period. This may include low impact cardiovascular training such as walking or jogging, weightlifting, and pilates. In the later days of my period, I increase the intensity. For example, I may use higher weights or increase the duration, the number of sets/ reps etc.
What should you watch out for/avoid when you exercise during your period?
Avoid compulsive training or sticking to the numbers. Remember to listen to your body and slow down or stop when needed.
Caroline Hassett
Is an online creator who is passionate about running and outdoor family life.
What exercise(s) do you recommend when working out during your period?
Any workout that one usually does is fine, but I would recommend lowering the intensity. For example: resistance training–do continue to lift, but decrease the weight load.
What should you watch out for/avoid when you exercise during your period?
Make sure you’re well fueled and energized. Lots of carbohydrates to fuel activity and water to hydrate.
How does your period impact your exercise routine?
I’m a big believer in listening to what my body needs, no matter what time of the month it is, and during my period it is no different. If my energy levels are low, I’ll prioritise gentle yoga and be sure to get outdoors for the fresh air–that always makes me feel so much better!
What exercise(s) do you recommend when working out during your period?
Yoga Poses to Help Ease Menstrual Pain
Butterfly Pose: bring the soles of your feet together and open your knees out like a book. You can do this seated or lying on your back. Helps with multiple symptoms of menstruation, from fatigue and insomnia to anxiety to headaches.
Child’s Pose: think of this like a mini internal massage for your reproductive organs, as well as releasing tension in your back, shoulders, and neck.
Reclined Twist: lie on your back, bend knees at 90 degrees and allow them to drop to either side. Hold for 30 secs on each side. Stretches back and hips & stimulates digestive organs.
Legs Up the Wall: hold for as long as feels comfortable. improves circulation and digestion, lowers blood pressure, boosts energy levels, and soothes the nervous system.
What should you watch out for/avoid when you exercise during your period?
Anything your body is telling you not to do! Yoga is all about listening to your body and honoring what it is trying to tell you. If it’s your time of the month and you’re in pain or discomfort or your energy levels are zapped, take yoga classes at your own pace, choose softer styles of yoga like yin or restorative or just throw down your mat and do some gentle movements that feel good to you.
Lesley Salem
Lesley Salem is founder of Over The Bloody Moon, partnering with companies to ensure they are menopause-friendly. Lesley focuses on menopause policy consultancy, awareness events, managerial training, and e-learning resources.
What exercise(s) do you recommend when working out during your period?
Lower impact cardio. More restorative movement, such as yoga and gentle resistance, such as pilates or strength movement that encourages you to connect with yourself.
What should you watch out for/avoid when you exercise during your period?
Avoid over exercising. This can cause adrenal fatigue later on in the cycle and takes up reserves needed to thrive during menstruation. Try to avoid sugary / simple carbs and alcohol and caffeine as props to boost energy. Instead eat complex carbs and smaller, more frequent snacks or meals that are rich in protein and fiber.
Emma Forsyth
Founder of Award Winning Pilates Plus Dublin. Having trained in LA with Sebastien LaGree in 2006, PPD was the first studio of its kind outside of LA. It is one of the most exclusive and effective fitness studios in Dublin.
How does your period impact your exercise routine?
You will be able to exercise differently at each stage of your menstrual cycle. The first thing I would say is to start getting in tune with your body–understanding the physiological changes you go through and listening to your body is very important. Track your changes over a couple of cycles and you will start understanding better. Everyone’s cycle is different and many may not follow the average 28 day interval, but I’ll take that as an example. In general, it is a good idea to workout through your cycle as this can help alleviate some symptoms.
Days 1-5 when you have your period is when progesterone and estrogen levels are lower and you can feel quite sluggish for a few days. Going easy on yourself at this stage is a good idea, but doing some light exercise can help. After this, leading into weeks 2 and 3 is when you will probably have the most energy, and is a good time for most people to exercise. You will probably be able to push yourself more. Once we ovulate, it’s not just estrogen that decreases, but also serotonin. In the last couple of days of your cycle, when progesterone is highest, many people again feel quite sluggish. At this time, your core temperature can also rise, which can lead to people feeling as though they are sweating more. Always make sure to drink water throughout the day, not just during your workout, to keep hydrated.
Exercising can help with menstrual cramps as it gets your blood flowing, but remember that the most important rule is to listen to your body. There are also mental benefits to exercising that can help with the emotional side effects of our period and cycle.
What exercise(s) do you recommend when working out during your period?
At the end of your cycle and when you start your period, stretching can help to alleviate the pains that can be associated with periods. Focus on stretching your lower back, hamstrings and glutes.
Exercising produces endorphins which are a natural pain killer as well as mood lifter, so exercising during your period can help with menstrual cramps and headaches. Light walking, yoga and swimming are all beneficial. But you can continue doing your workouts such as pilates, weights or running once you reduce them to a level that gives you energy rather than leaving you zapped.
What should you watch out for/avoid when you exercise during your period?
Try not to do inverted exercises such as handstands. Watch out for exercise leaving you too fatigued as your body is often tired and sluggish anyway. Don’t push yourself too hard if you feel your symptoms getting worse, as this will be counter productive, and during her period a woman can get injured more easily.
It’s a good idea to reduce endurance or high intensity training for the first few days of your cycle, as well..
Once again, all bodies are different and unique. Some people will have a light flow and find it does not impact their exercise regime too much, whereas others may have a very heavy flow and find it has a much higher impact. As mentioned earlier, the most important thing you can do is listen to your body and track your changes. Also don’t forget that our period changes at different times in your life so keep that in mind, too!
Sanita Puspure
Three-time Olympian, Two-time World and European Champion professional rower.
How does your period impact your exercise routine?
It doesn’t directly impact my exercise routine, but I, like everyone else, will feel more energized at different times due to many factors, including, for women, the menstrual cycle. It is always important to work out at a level to achieve overload without overreaching to an extent that leads to overtraining. This level changes, and all stressors AND our body’s ability to adapt to these stressors have an effect. Adequate nutrition affects our body’s ability to adapt to stressors.
What exercise(s) do you recommend when working out during your period?
Any exercise, just be extra vigilant to maintain good posture and technique, because cramps can lead to poor technique, due to reciprocal inhibition.
What should you watch out for/avoid when you exercise during your period?
Avoid avoiding training due to your period! The mental health benefits of exercise are well documented, so don’t let having your period stop you working out, once, obviously, the practicalities are taken care of.
Saba Stone
Is a registered Nutrition and Lifestyle Coach with UKHCA ( UK Health Coaches Association). Saba believes that small but wise and well-chosen lifestyle changes make a big impact.
What exercise(s) do you recommend when working out during your period?
I highly recommend brisk walking–it is therapeutic and elevates the mood especially when it is done in a green open space. Gentle forms of yoga and pilates are fine, provided you avoid positions and strong inversions such as headstands, handstands and shoulder stands–where your abdomen is above your heart. This goes against the nature of menstruation when your body is trying to eliminate the old uterine lining.
Also, nutrition is very important. Blood-replenishing iron and zinc-rich foods, antioxidants, anti-inflammatory and immune boosting foods must be consumed. Dark chocolate is a great mood booster, antioxidant-rich and studies suggest that it may help relieve the period cramps!
What should you watch out for/avoid when you exercise during your period?
First of all, you should always listen to your body and avoid positions that feel uncomfortable. High intensity and strenuous exercises must be avoided.
If you are starting a new exercise program or taking up a new sport, wait until your period ends. This way you will find it less tiring and more rewarding.
Amanda Grant
Is a Weight Loss Specialist that helps busy women lose weight without diets or restrictions.
How does your period impact your exercise routine?
Hormonal fluctuations during the menstrual cycle can affect your exercise training and performance capacity. Therefore, it’s essential to stay in tune with your body and its exercise limits while on your period.
What exercise(s) do you recommend when working out during your period?
Yoga or shorter bouts of aerobic exercise (e.g., walks, light jogging, low impact cycling)
What should you watch out for/avoid when you exercise during your period?
Strenuous or prolonged workouts (e.g., HIIT, workouts longer than 60 minutes)
Olianna Gourlis
Studied Biomedical Sciences in University College London, with a focus in Anatomy and Physiology. As a Scientist and Nutritional Therapist she helps people with all sorts of chronic complaints and illnesses to change their diet and lifestyle so that they can optimize their health.
What exercise(s) do you recommend when working out during your period?
Definitely yoga. Any exercise that incorporates breathing like certain types of pilates, Tai chi, Qi gong is great, as well as anything you really enjoy, like dancing!
What should you watch out for/avoid when you exercise during your period?
Electrolyte balancing and dehydration. Make sure you drink a glass of water with 1/4-1/2 tsp of sea salt (or Himalayan salt) before or after exercise. One extra portion of carbohydrates (low sugar fruit or a portion of wholegrains or starchy vegetables or a few squares of really dark chocolate) is needed.
Aifric Keogh
Olympic medalist who competed in the women’s coxless four event at the 2020 Summer Olympics and won a bronze medal.
What exercise(s) do you recommend when working out during your period?
I would suffer with a tight lower back, so I would take extra time before or after a session to incorporate extra stretching and mobility. Focussing on thoracic rotation and hip opening.
What should you watch out for/avoid when you exercise during your period?
For me I would be cautious when pushing myself in the gym or on the water. I feel like your body can be quite vulnerable to injury. I still train hard but I try to be smart about it, making sure my recovery is strong and I’m well rested.
Terrie Pugh
Nutritional Therapist educating people about healthy eating and making informed choices when it comes to their diet & lifestyle, to suit their personal needs. Terrie specialises in gut health and digestive issues.
What exercise(s) do you recommend when working out during your period?
Personally I avoid HIIT around this week and instead stick to heavy weights, extra walks and gentle movements like yoga. Though I do find that I could start a workout a little crampy, I usually feel much better afterwards, probably due to the feel-good endorphins that are released when we exercise, taking over any pain perceptions. Studies do show that when we lift our mood we can also help reduce the level of pain. Following my own advice for good gut health, supports my hormonal system which, in turn, greatly reduces symptoms that a period can bring on.
What should you watch out for/avoid when you exercise during your period?
Dehydration! When we are dehydrated it causes more muscle spasms (cramps). Ensure you’re on top of your water game. Adding lemon to water acts as extra hydration–also, ginger’s nutritional properties eases cramps and digestion, so pop some in a hot cup of water and enjoy this as your tea the week around your period. Dandelion tea is also good if you’re feeling bloated or puffy–as we know it’s hard to feel like we’ve done a good workout if we are bloated. Reducing caffeinated drinks around this week also helps.
Wendy Macleod
Pre & Post Natal Coach that supports women at every stage of their life.
How does your period impact your exercise routine?
For the first few days of my period I can feel very heavy, bloated and low on energy and motivation. This usually lasts for the first couple of days when those symptoms begin to lift, I prefer more gentle movement during this time.
What exercise(s) do you recommend when working out during your period?
Every menstruating person is different and the change in hormonal activity could affect each individual very differently. I’d definitely advise listening to your own individual needs at this time and adjusting your routine intensity accordingly.
Walking is a fantastic way to keep moving and elevating the heart rate during a period that has left you low on energy. It is also a great way to alleviate period cramps, boost energy, and boost mood levels–plus, you can increase/decrease pace easily during workout. Swimming is also another great way to keep moving and add variety to your routine.
If you are weight training, you may find reducing the loads slightly will work better this week. I’d also highly recommend lots of stretching and mobility work for the lower back, hips, and pelvis as these areas hold a lot of tension during our period days. Yoga is a great option, too.
My advice would be to move in a way that makes your body feel good and that keeps your mind feeling calm, but likewise there is no harm in training at a more energetic or intense level if you feel able! Bear in mind that we do benefit from different things at each point in our cycles.
What should you watch out for/avoid when you exercise during your period?
HIIT (high intensity interval training) and increasing your loads on weight lifting sessions might be best left until you are back in the follicular phase of your cycle, when your body prepares for ovulation and energy levels start to increase.
Performance and overall drive are likely to be better during this phase so you should experience a more dynamic and empowering training session.
Remember that rest and (if training is very heavy) a deloading week is highly beneficial to your overall progress and performance, so you will still gain a lot from taking this more gentle approach.
Sinead Brophy
Women’s Wellbeing and Menstrual Cycle Coach who educates and empowers women to work with their bodies, and not against them.
How does your period impact your exercise routine?
I consciously track my cycle and plan more downtime and restorative activities for the few days before and first few days of my period.
For me, when I allow this time to be my natural deload week and focus on recovery and moving intuitively, I feel more rested and rejuvenated.
This means I can focus on hitting those higher intensities the following week when my estrogen is up and I’m feeling more primed to take on stronger workouts.
What exercise(s) do you recommend when working out during your period?
I encourage my clients to listen to their bodies and their needs. We are all individuals and menstruation will be different for each of us.
Exercise has been shown to reduce PMS and painful cramps, so I recommend focusing on more restorative forms of exercise like Yin yoga, meditation, or a gentle walk if you feel up to it. Stretches like wide-legged child’s pose or supported reclining butterfly can be particularly lovely at this time.
In my Community Coaching Platform, my on-demand workouts and yoga flows are filterable by cycle-phase and intensity level, which I find goes a long way in helping women to train more in sync with their bodies.
What should you watch out for/avoid when you exercise during your period?
In my opinion, there are no hard and fast rules on exercises to avoid. Instead, what I would encourage is that people learn to track their cycles and allow their bodies to rest if they need it.
We can be more prone to anxiety, inflammation, and cramps and recovery can be harder at this time so, for many of us, the harder sessions won’t feel as fun here.
In yoga, it is recommended during menstruation to avoid strong flows and movements or breathing techniques that move energy upward (eg. kapalabhati or inversions), and to focus instead on letting the energy (prana) flow downward, known as apana vayu.
Kirsty Harrison
Studied Nutritional Therapy at the London College of Naturopathic Medicine and is also Qualified Nutritional Therapist specialising in Women’s Health and Fertility.
How does your period impact your exercise routine?
Your energy levels may not be as high–you may want to turn to more restful, restorative exercise. Exercise can help alleviate some of the symptoms that come with your period so I don’t think it should be avoided. Instead, listen to your body and perhaps switch to a more low intensity form of exercise.
What exercise(s) do you recommend when working out during your period?
I would suggest walking, yoga and pilates! Calm, controlled movement rather than the stressful high impact exercise that you may feel like in your follicular phase. Even gentle exercise can release those all important endorphins which will help improve mood, and reduce feelings of anxiety or pain.
What should you watch out for/avoid when you exercise during your period?
It is really all about listening to your body when it comes to things to avoid. If you feel okay and not extremely fatigued, then of course you can carry on with your usual routine. Personally, I would generally avoid prolonged high intensity exercise during this time. Extended exercise sessions may cause stress and inflammation on the body and this is not helpful during your period.
Anna Abubakar
Founder of Pilates Centre who has trained with some of the best instructors in the world. She completed the Advanced Teacher Training and Masters programs with The Pilates Center in Boulder, Colorado.
How does your period impact your exercise routine?
Often I find on the first day of my period, my body is asking me to rest, so if I had an advanced Pilates workout planned then I’ll do something more gentle, instead.
Now, this is something I’ve learned to listen to as I got older (I’m 40 later this year…). Back in my teens and 20’s I trained as a professional dancer and would spend 8 hours a day in the studio with no such option as a ‘period day off’. However, I would be EXHAUSTED!! So now that rest IS an option, I take it!
What exercise(s) do you recommend when working out during your period?
Everyone is different, so my best advice is to listen to your body! Personally, a Pilates workout on the Pilates Reformer or Cadillac feels amazing to me, as the springs on the equipment help to decompress the joints and alleviate stiffness. Pilates requires concentration, and focuses on breathing fully as we move. I find those elements of the method really help with managing the emotional rollercoaster of the monthly cycle.
A walk out in the fresh air always feels good, too!
What should you watch out for/avoid when you exercise during your period?
‘On paper’ it’s recommended to avoid inversions or going upside down when you have your period. It’s not always relevant to everyone, but do be aware of how inversions make you feel in your own practice and if they leave you feeling tired, nauseous or dizzy in any way, it’s best to leave them out when you’re bleeding.
Another thing to consider is that it may not be a great time to be overworking your abdominals and pelvic floor with lots of repetitive strength or weight loaded exercises. If you’re already cramping and tense in those muscles due to your period, it won’t be helpful to add additional stress.
Claire Fudge
Clinical Dietician and Director of 4thDiscipline that leads consultations with professional athletes, clinical patients and sporty professionals to leverage knowledge and motivate behaviours to transform personal and athlete development.
How does your period impact your exercise routine?
Different stages of the menstrual cycle may affect women differently but with the very complex interaction of hormones changes throughout the 4 phases of the cycle, some phases may have a direct impact on delayed recovery, such as during your period where both estrogen and progesterone are low.
Just after your period you may feel really revitalized and full of energy while your appetite may decrease, so it is important to make sure you still fuel your training and recovery. However, during ovulation and just before your period you may find you have less energy, lower mood, reduced recovery, a raised heart rate or even more labored breathing; this is all to do with the changes in our hormones! So you may find training for strength or interval sessions feel harder, and you take longer to recover.
What exercise(s) do you recommend when working out during your period?
During certain phases such as just before ovulation when your energy levels are raised, you may want to take advantage of high intensity intervals or lifting in the gym. At this time, it is important that you recover and repair well, by ensuring adequate carbohydrates and protein after your training sessions to allow for adaptation. Just before your period, light exercise may actually help reduce inflammation caused by the decrease in hormones, so training during this cycle may also help boost your mood, as well. Certain foods such as brightly colored fruit and veg, omega 3 rich nuts and seeds, and oily fish such as salmon can all provide an anti-inflammatory effect to help with recovery.
What should you watch out for/avoid when you exercise during your period?
It is a great idea for women to use a tracker via an app or on their phone to see how their cycle responds during different phases of training, and thus ensure that you are fueling adequately to avoid an energy deficit which may impact the period cycle. Although research is still relatively new and growing in this area, it has been postulated that during and just before ovulation, the changes in estrogen may give rise to a higher incident of ligament and tendon injuries. So ensuring adequate warm up, and ensuring a good recovery fuelling plan may help to support ligaments and tendons during this phase.
Olivia Beck
Certified Nutritionist with a MSc in Advanced Nutrition Research and Practice. Olivia utilizes evidence-based research to tailor plans to suit your needs and lifestyle.
How does your period impact your exercise routine?
I can feel lower in energy at certain times during my cycle and will reduce my load or increase my rest and recovery days if needed. For me, the week up to my period is when I feel most sluggish, and I don’t push myself too hard. But I know this is short lived and once I begin menstruating, I get a surge in energy again.
What exercise(s) do you recommend when working out during your period?
Whatever you personally feel comfortable doing. Everyone is different, there is no one size fits all. My clients all report different experiences and I encourage each woman to track their period and tune into how different times of the month affect them. If you know how your periods will affect what you do and how you feel, you can plan ahead and work your exercise around that.
What should you watch out for/avoid when you exercise during your period?
There is nothing that a menstruating woman should necessarily avoid, it’s all about listening to your body and doing what works best for you. The key is not to be too hard on yourself and once you know why you may not be able to train as hard, and that it is just a short phase, it can help you to rest or take it easy.
Claire O’Brien
Combines nutrition, health coaching and meditation to help clients find freedom from their symptoms, feel energized and achieve their health goals.
How does your period impact your exercise routine?
Before, it was worse, and it had a huge impact on my exercise routine. Cramping, pain and terrible migraines before and during my period would just make it impossible for me to exercise. Thankfully with dietary and lifestyle changes, this is no longer the case.
What exercise(s) do you recommend when working out during your period?
I recommend yin yoga movements to help with tension in the back and hips, which also helps to relieve cramps. There is no reason to skip classes or avoid working out. Exercise helps to balance mood and relieve muscle tension and cramping.
What should you watch out for/avoid when you exercise during your period?
You might feel a little lower in energy in the first few days, and I would recommend listening to your body and not pushing beyond what it wants. Dial back the intensity and ensure you have a plan for exercise recovery with a focus on relaxation, hydration and nutrient dense foods to ensure you are getting the vitamins and minerals you need (not just the macros).
Evie Whitehead
Nutritional Therapist, gut health specialist that helps you reach your health potential through the power of food and natural solutions.
How does your period impact your exercise routine?
I make sure that it doesn’t! I always feel the need for a little lighter breakfast before morning workouts when I am having my period, but it is the post-workout meal that I focus on to restore. Keep it balanced, include protein and plenty of greens for added magnesium, folate and fiber–all critical for maintaining good energy levels.
What exercise(s) do you recommend when working out during your period?
Nice, steady cardio such as spin/brisk walking during periods helps to alleviate any cramps and you can go at a nice, steady pace that you are comfortable with. I recommend a 45 min to 1 hour spin, keeping revs at 70/80 and medium level, or brisk walk for 1 hour including a hill if possible. This is especially helpful if you also suffer with IBS, which can feel worse during your period.
What should you watch out for/avoid when you exercise during your period?
Strength training can be challenging, so I limit heavy weights and keep reps up. Keep up quality protein in each meal and watch your water intake–good hydration is even more important during your period.
Charlotte Schilcher
Studied at the Institute of Optimal Nutrition, in London and is a member of the British Association of Nutrition & Lifestyle Medicine and the Complementary & Natural Healthcare Council. Charlotte believes food can alleviate all sorts of chronic conditions and symptoms.
What exercise(s) do you recommend when working out during your period?
The best exercise for me during my period is Yin Yoga. It’s calming yet energizing and helps balance the body and mind.
What should you watch out for/avoid when you exercise during your period?
Avoid overdoing it. Rest is as important as exercise, especially in the second half of the cycle. Rest will positively impact your blood sugar during your period which will improve your mood.
Rachel Graham
Is a Nutritional Therapist & Medicinal Chef with over 25 years Food & Nutrition experience. Her goal is to help women discover ways to consistently eat healthier and feel better.
What exercise(s) do you recommend when working out during your period?
I recommend more restorative forms of exercise i.e. yoga & Pilates to aid digestion, relieve cramps and support your lower back. Even just getting outdoors in nature is fantastic for the wellness and feel-good benefits. These kinds of activities bring many more benefits than just exercise alone–they can reduce stress and help you to feel happier and& less irritable!
What should you watch out for/avoid when you exercise during your period?
Don’t train hard when you have your period. This is a time to be kind to your body, not punish it. Work with your body to support it and alleviate any symptoms i.e. bloating or cramps. Take a nap if you need to. Move your body, yes, but don’t overwork it.
Crystal Nicholls
Certified Transformational Nutrition Coach and Certified Holistic Health Coach for high performers. Her aim is to help you boost your energy, stamina and confidence, so you can achieve your goals–without sacrificing your health.
How does your period impact your exercise routine?
During your period, your body is shedding the endometrial lining, estrogen and testosterone are low, and progesterone is very low. This makes me feel more tired, sore, and have lower levels of energy in general.
What exercise(s) do you recommend when working out during your period?
Long slow walks on the first day of your period are ideal if you are feeling particularly tired. Weighted exercises can be added once you feel more up to it, and cardio can be added as you reach the end of your period and energy levels are starting to rise. The key is to listen to your body.
What should you watch out for/avoid when you exercise during your period?
In terms of nutrition, focus on blood building foods like red meat, chicken thighs, and bone broth. You should also focus on eating higher amounts of healthy fat and protein, and less starchy carbs like grains and potatoes.
Rachel Young
Pursuing her lifelong dream of nutrition and health, she wanted to understand the science behind the choices she had been implementing to improve her own health over the years and to empower others to do the same.
How does your period impact your exercise routine?
Hugely, go with how you feel on the days of it–with your own flow quite literally! Don’t make yourself exercise if you are tired or sore when you are menstruating..
What exercise(s) do you recommend when working out during your period?
No particular exercise to recommend.
What should you watch out for/avoid when you exercise during your period?
If you feel overly tired, perhaps do a lower intensity workout. Make sure to hydrate yourself well, eat well and consume foods higher in iron.
Julia Young
Julia always had a passionate interest in health and nutrition. After finding so much conflicting information on the subject, she decided to study nutrition. She qualified as a Diet and Nutrition advisor in 2011, and then trained as a Nutritional Therapist at the renowned Institute for Optimum Nutrition. She has since undertaken in-depth practitioner training to become a Fertility Specialist.
What exercise(s) do you recommend when working out during your period?
The main thing is to do something that you enjoy whether that’s a brisk walk, yoga, pilates, or something a bit more energetic. Exercise can enhance blood flow to the pelvic area and help lessen bloating and cramping.
What should you watch out for/avoid when you exercise during your period?
Foods to focus on during your period:
Eating protein with every meal and snack – ensuring that our blood glucose levels are in balance can help us feel energized and prevent sugar crashes and cravings.
Keep hydrated – drinking plenty of water can reduce menstrual headaches, bloating and water retention.
Whole Grains – also help to balance blood sugar levels by releasing energy steadily. They are also a source of fiber needed to clear out old hormones and toxins.
Leafy vegetables – such as spinach, kale, broccoli, cabbage and cauliflower are high in magnesium which is a nerve and muscle relaxant and may help prevent migraines and cramps.
Healthy fats – oily fish such as salmon, mackerel, sardines and anchovies are high in omega 3 fatty acids. These essential fats have an anti-inflammatory effect which may help to reduce period pain and also prevent mood swings.
Calcium rich foods – such as kale, broccoli, beans, almonds, chia seeds, sunflower seeds and seaweed are thought to improve hormone balance and menstrual symptoms.
Foods rich in B vitamins – such as wholegrains, nuts, sunflower seeds, sweet potato and poultry are important for energy production.
Do not go hungry! – This will do nothing for your mood, because everything seems 100 times worse on a grumbling tummy. Eat little and often, around every 4 hours.
Nora Bartkeviciute
Is a Qualified Health Coach Specialist in holistic alternative medicine. Nora’s methods are to bring out people’s inner wisdom to their problems and to guide them step by step to achieve their goals.
How does your period impact your exercise routine?
Since starting 8 years ago on a whole plant-based diet, including 4+ years of implementing Medical Medium health protocols (clean carbs: fruits, potatoes, squash, low-fat, dark leafy greens) my period has had no impact upon my daily exercise routine. What actually helps me during my period is that usually I will do slow movements, combined with functionality and mobility exercises or yoga, along with walking and breathing exercises. Sometimes I will even add some weights and do a kettlebell strength workout.
What exercise(s) do you recommend when working out during your period?
Functional Patterns, Walking, Pilates and Yoga.
What should you watch out for/avoid when you exercise during your period?
Exercising during your period depends on the person. If the person feels pain, firstly I would recommend cutting out all refined carbs (sugar, fizzy drinks), coffee, junk food—and instead transition to a whole plant-based diet with lots of clean carbs, fruits and dark leafy greens. Why? Fruits and dark leafy greens contain high amounts of magnesium. They are hydrating and will prevent one from adrenal gland damage. Foods that are high in magnesium will also help prevent one from having painful periods, as magnesium helps with muscle relaxation, cramping, headaches and sleep.
Additionally, I would recommend doing low impact exercises because of the stress reduction factor.
My personal advice is that I would avoid high intensity training like cross fit or marathons during menstrual cycle time. Be gentle with yourself. Why? Increased stress means the body is not absorbing nutrients, which is especially needed during this particular time. All in all it mostly depends upon the person’s own beliefs, stress management, overall nutrition, and the body’s recovery time.
Ciara Ryan
Is a Nutritional Therapist that helps women achieve their health goals, clear unwanted symptoms and shift stubborn weight.
How does your period impact your exercise routine?
In the week before my period I find that my energy dips and I don’t like to do intense exercise at this time, whereas the week after my period I feel much more up for exercising. I think it’s important to follow the natural rhythms of our cycle.
What exercise(s) do you recommend when working out during your period?
I think you can’t beat a walk in nature, and I am a big fan of yin yoga and stretching.
What should you watch out for/avoid when you exercise during your period?
My advice would be to listen to your body and don’t push yourself unnecessarily hard.
Fernanda Betti Solano
Obtained a degree in Nutrition from the Public University of Ouro Preto in Brazil. Her philosophy is to empower women through food and acupuncture to achieve better health.
What exercise(s) do you recommend when working out during your period?
During your period, I suggest drinking lots of herbal tea (specially camomile and artemisia). Try to avoid juices, and cold and raw food–to manage cramps.
Drink warm drinks, and meat stew cooked with bones are the best to nourish the body while it is losing blood.
Getting regular acupuncture sessions also improves TPM, cramps and back pain.
What should you watch out for/avoid when you exercise during your period?
In terms of food, avoid cold and raw, avoid sugary and white flour. Avoid bare feet on cold surfaces and keep a scarf on if it is windy outside.
Zoë Baker
Founder of FitState and Personal Trainer that helps busy women maintain a healthy, active lifestyle through making the right food choices and managing time to fit in exercise and meditation.
How does your period impact your exercise routine?
Having my period doesn’t impact my exercise routines too much as I have fairly light periods from day 2, so just about manageable. I have, however, had the experiences of endurance events such as triathlons or endurance bike rides, and the key is to be prepared… where there’s a will, there’s a way.
What exercise(s) do you recommend when working out during your period?
Starting with a few back rolls can be a good idea to gently massage the lower back, then begin with some core activation exercises such as:
The Bird Dog
Cat Cow
Downward Dog to high plank
Side plank with reach overhead
And turning over…
Deadbug
Table top Heel taps with overhead reach
Take your time with these and focus on the muscles warming & waking up.
What should you watch out for/avoid when you exercise during your period?
I would avoid heavily strenuous exercises that induce excessive stress on your muscles such as lifting heavy weights. Most importantly, listen to your body. If you’re doing something that doesn’t feel right or comfortable, then try something else.
Chantal Busson-Mitchell
Health Coach identifying where your pain points are, and helping you find ways to improve in all areas.The key is that everyone is different and Chantal educates, guides and supports you on your unique journey to optimal wellbeing.
What exercise(s) do you recommend when working out during your period?
Gentle exercise–yoga and pilates is wonderful and so is walking the dog.
What should you watch out for/avoid when you exercise during your period?
Exercise that is too heavy or gets your heart rate up very high as this can leave you feeling somewhat dizzy if your bleeding is heavy.
Magdalena Marvell
Registered Nutrition Practitioner who graduated from the renowned Institute for Optimum Nutrition (ION). Persea Clinic is all about helping you to identify the underlying cause of your symptoms and investigate lifestyle factors, triggers, mediators, dietary patterns and their effect on your body.
How does your period impact your exercise routine?
My energy levels drop during menstruation due to a decrease in estrogen, especially in the first few days of my period. Hormonal fluctuation during the menstrual cycle negatively affects my training and performance due to low energy and especially a lack of motivation to exercise. Increased muscle aches make my post-exercise recovery more difficult and prolonged.
What exercise(s) do you recommend when working out during your period?
Low intensity exercise such as light cardio, walking, swimming, yoga or gentle pilates is recommended during your period. I tend to swim as it helps me to alleviate any low abdominal pain. Studies show that light swimming helps to relieve menstrual cramps. Low volume exercise helps the body to release dopamine, serotonin and endorphins which work like natural painkillers and it definitely helps me to feel better about myself, and boost my moods during my period.
What should you watch out for/avoid when you exercise during your period?
Try to avoid strenuous or prolonged exercise. If you are feeling partially tired, try to avoid cardiovascular or endurance-type training. Our lung capacity is lower during our period and therefore we can struggle with breathing and feel out of breath more easily. So keep those cardio, fast paced exercises for the last days of your period!
Heavy periods can also lead to blood loss that causes iron deficiency and anaemia. Lots of women struggle with iron deficiency and a drop in oxygen levels during their period, which sometimes can lead to fainting. When you feel light headed–stop your exercise and rest!
Jo Fazel
Jo is a Nutrition & Lifestyle Coach, certified Consistency Coach & founder of NuLeaf Lifestyle – specialising in empowering women going through menopause to harness the power of food & lifestyle change to better balance their hormones, soothe their symptoms & experience a more joyful transition
What exercise(s) do you recommend when working out during your period?
I often focus more on restorative movement so I incorporate more walking, gentle yoga and pilates. Yoga moves such as child’s pose and cat/cow help to relieve back pain for me. I take things at a lower intensity.
What should you watch out for/avoid when you exercise during your period?
Don’t go too high intensity–it’s a time of higher inflammation, which we want to reduce–not increase. I make sure that I keep fully hydrated and eat plenty of iron and zinc-rich food, as well as making sure that I am properly fuelling myself before and after a workout to keep my energy up. I also try not to push myself too hard–this is not a time for personal bests, so I make sure I get enough rest.
Amanda Price
Health and Wellness Coach that helps women over 40 reduce their risk of developing chronic lifestyle diseases such as Type 2 Diabetes, dementia and heart disease.
How does your period impact your exercise routine?
I am now post menopausal so I no longer have periods. However, in peri-menopause (the years before menopause), I found that I needed to avoid strenuous exercise during the first couple of days of my period, partly due to pain and partly due to a heavy flow. Being aware of where I was in my cycle helped me work out when were the best times for a long run or a harder gym workout.
What exercise(s) do you recommend when working out during your period?
I would recommend tuning into your body and doing the exercise that feels right. Walking and yoga are both kind to the body. If you are experiencing cramps and back pain, then I would only recommend gentle movement. Listen to your body–what works for your friend may not work for you.
What should you watch out for/avoid when you exercise during your period?
I think this will depend on the individual. If you are experiencing discomfort, then I’d suggest avoiding intense or long duration exercise.
Linn Thorstensson
Nutritional Therapist and Body Image Coach helping women break free from the chains of dieting, restriction, bingeing and body loathing.
What should you watch out for/avoid when you exercise during your period?
Making sure that we eat enough to meet our basic energy needs is equally as important as what we eat during menstruation. For some, appetite can be low for a few days, but if your hunger returns a few days after the initial bleed, trust that your body knows what it is doing. Honour that need for an increase in food, especially if you have been eating less for a few days. Increases in hunger is a normal response to a period of lower food intake/lower energy intake. Long periods of undereating or restriction can affect periods, or even make them absent. Often an increase in food will be a primary reason to get periods back.
Catie Gandhi
Health Coach that helps busy women regain their energy and lose weight permanently.
How does your period impact your exercise routine?
There’s no specific need to stop exercising during your period, and in fact exercise can help to relieve some of the symptoms such as low mood, cramps, and tiredness. The main thing is to listen to your body, and consider adjusting the intensity/duration of your exercise if required.
What exercise(s) do you recommend when working out during your period?
Whatever type of exercise feels good for your body is fine, and there is no need to avoid any particular types of exercise. Many people find that gentle exercises such as stretching, and gentle forms of yoga, are particularly good for helping with cramps and lower back pain.
What should you watch out for/avoid when you exercise during your period?
Make sure that you stay well hydrated–this is always important, but especially so during your period.
Also make sure to prepare by using adequate period products, as exercise can temporarily speed up menstrual flow. Washable “period pants” are useful–they can be used as a standalone period product, but are also great for extra protection against leaks if you prefer to use a tampon/cup/pad.
If you have cramps/period pain, you can take some simple painkillers if required (such as paracetamol) before you exercise.
Cathriona Hodgins
Qualified Nutritionist in Nutritional Therapy from the Irish Institute of Nutrition and Health, Dublin. Her mission is to help busy mums feel good and gain their confidence back.
How does your period impact your exercise routine?
It depends. I listen to my body and see what it needs. My runs may be shorter but all exercise will have benefits at this time. The release of the feel-good endorphins can act as good pain relief.
What exercise(s) do you recommend when working out during your period?
This is a time to reduce the intensity of your routine. More gentle cardio, like walking, may be appropriate at this time–especially if energy is low. I like the glute bridge as a simple exercise that can help with cramping.
What should you watch out for/avoid when you exercise during your period?
This is not a time for very strenuous exercise, this is a good time to change up your routine and have more cardio and stretching rather than strength and conditioning.
Amanda Robinson
Founder of Health Steps that helps you achieve your health goals and put your own health at the top of the agenda.
What exercise(s) do you recommend when working out during your period?
I’m a fan of more gentle exercises like Yoga and Pilates. Yin Yoga is less muscle intensive, but I find it works wonders for your mind and body, particularly those stiff joints we often have. Walking is also another good choice at this time in your cycle.
What should you watch out for/avoid when you exercise during your period?
High impact exercises. Your body is working hard on detoxing at this time–I think it needs nurturing and less cortisol-firing exercises.
Andrea Cullen
Founder of A-C Health Solutions that aims to help people restore their health and along the journey learn how to nurture, respect and nourish their bodies.
How does your period impact your exercise routine?
Short answer, I let my period guide the way. And now here’s an honest and longer answer to shine a light on some “period issues” commonly seen in active women. Up until aged 38, I had what would be described as amenorrhoea and oligomenorrhea–meaning that I had very erratic and infrequent cycles. The lack of cycle, which was for diverse physiological and emotional reasons (but nothing sinister), meant that I had no real symptoms at all, or any sense of a cycle. I was also very disconnected to my body; she did what I said, in other words. A woman’s cycle is a beautiful thing to be honoured. Since 38, I have regular periods and I had to learn thick and fast about cycles, what my body was telling me, how to nourish my body for sport and health and how to best train for optimal performance.
Notable symptoms were just feeling a bit heavier and slower and sometimes hotter premenstrually. Then from day one on, feeling like superwoman. I would also feel ovulation, and have a dip on day 11, and again on day 21. I work WITH this and do not force through, and I keep a track on my training software. I never let racing or training on my period bother me because I knew my hormone levels were at their best for peak race performance. If I had a race or training in the last 10 days before a bleed, I learned to expect to be a bit hotter, a bit more needy of salts and a bit more prone to low blood sugar levels. I allowed my body to educate me about my needs. I also don’t worry if my pace is a little off. What matters is the effort and consistency.
Symptoms are INFORMATION, and I listened. In 2019 I went through a prolonged ectopic pregnancy. My body was very different after it, and it was a very confusing time for me as an active person racing triathlons. I was fatigued for no obvious reasons for MONTHS, and I had deep abdominal pain for no obvious reasons. I worked on my emotions and I did my best to let the body guide my training.
Sometimes as women we sense and know our bodies better than any science or any medical tests can tell us, and working with how we feel and how the body is moving is so very important. The recovery took way longer than I ever thought, and I adapted my training load and volume and expectations as graciously as I could. The body led the way. So for all the science that we have on periods and cycles and training and performance, for all the apps and trackers, I strongly feel that if we listen to the body, her signs and food cravings, her fatigue, mood, and energy levels, then that is the biggest most important thing any of us can do as empowered active ladies.
What exercise(s) do you recommend when working out during your period?
I am so blessed to not have issues with pain and cramping except for my recovery post-ectopic. I believe this in part is due to being active all my life and eating well. I am lucky because symptoms happen to many women despite this. However, diet and activity do help support our menstrual health. And for symptoms, nutraceuticals and herbs can be a great support for mild to moderate symptoms. Always work with an expert in women’s health and nutrition/herbs/supplements etc. Movement is so very important to improve pelvic flow, and it must be at a pace that feels right for us.
Also, just before day one and for the first few days of a period, women can be more emotionally sensitive and clued in to people and the environment. Because of this, I would always advise selecting an environment that makes you feel good and isn’t too emotionally overwhelming. For me, this is the outdoors and nature. If you are feeling tired and low, choose less intense, less volume training sessions for these days, and keep it fun or with friends.
Do get moving if you can; it is important for the mind and body. If you note particularly tricky days regularly in your cycle, chat it out with your coach so that they can adapt your program. For example, around day 21 I adapt my volume and intensity, and on days one through 21 I tend to focus on the volume and intensity work because I always feel like superwoman at this stage of my cycle. Then days 21 on (i have a long cycle), I know to be more mindful of my energy. My body isn’t a machine, she has ebb and flow in energy as much as she does her menstrual cycle, and I have learned to work with this. Sometimes pushing through isn’t the right answer, and sometimes it is.
What should you watch out for/avoid when you exercise during your period?
Getting low in blood glucose from undereating, or getting low in electrolytes on hot days because we tend to lose more sodium, get a bit more hot, and potentially dehydrated when training. I use a proper electrolyte formula and add a bit more salt to food. I also crave it so that’s the body talking. This change in the body can happen a few days before day one of your period so be mindful of this and add some salts to the water bottle for hot or long sessions, and eat slightly ahead rather than let yourself hit the floor.
I always keep my diet good and balanced so I don’t have cravings. This may sound pretentious and isn’t intended to come across so: good nutrient intake and nutrient stores will help us to feel more balanced in the menstrual phase. Also, it is normal to get a bit more hungry, so eat more. More of the good stuff! Which means more protein, carbs, healthy fats and plants.
Don’t fight more hunger; trust it. Finally, and this may help fellow active ladies, I have noticed that my body feels way more comfortable training when I wear period pants (I believe shorts are available now, also). This was my investment during the pandemic for me and for the environment. I have found that my pelvis feels happier after long runs when I wear them compared to tampons that I would have used before. Occasionally I used to get cramps after a long run and this doesn’t happen anymore, and may help someone else!
Gaby Cabrera-Kimchi
Certified Integrative Nutrition Health Coach empowering moms to optimize their health, harness their hormones and end burnout.
How does your period impact your exercise routine?
Hugely! Our hormones ebb and flow throughout the month. Women have a second biological clock known was the infradian rhythm aka menstrual cycle. Period or menstruation is only one of 4 phases of the menstrual cycle. Each phase is characterized by shifting levels of sex hormones which impact a woman’s biochemistry, performance, cognition, metabolism, digestion, brain and nervous system. I sync and alter my nutrition, lifestyle, work and movement routines with each phase to support my hormones and overall health. This practice is known as cycle-syncing and is a main pillar of my signature 1:1 health coaching program.
What exercise(s) do you recommend when working out during your period?
Your energy is at its lowest at the start of our periods as our hormone levels are also at their lowest, so it is paramount to honour our body’s needs by prioritising rest and low intensity movement. During the first days of my period, I aim for gentle yoga, Pilates and walking. I rarely suffer from cramps after syncing my nutrition and lifestyle with my hormones but when I do, yin yoga, foam rolling and breathwork really help. Towards the end of our periods and the beginning of the follicular phase our energy starts to pick up. Take it slowly but activities like HIIT and strength training are brilliant to transition into the next phase when your energy comes back courtesy of rising estrogen and testosterone.
What should you watch out for/avoid when you exercise during your period?
Focus on recovery and rest to help with increased inflammation during your period. One of the many changes to our biochemistry during our periods is to our nervous system. Our tolerance to stress diminishes during this phase so we want to avoid things that would activate the sympathetic nervous system and knock us out of balance. Avoid strenuous or lengthy workouts – aim for no more than 30 minutes a day. Also, avoid workouts late in the evening as this would aggravate an already sensitised cortisol response.
Rachael Jordan
Nutritional Therapist and Herbalist that aims to help people get to know their own body and what works best for them.
How does your period impact your exercise routine?
When I have my period I take it as an opportunity to slow down and honour my body. Instead of doing my regular HIIT workout I do a breathing exercise followed by a gentle to moderate yoga routine. I listen to my body and do what feels good. Our body needs to stretch, it’s so great for keeping our muscles & joints healthy and aids in detoxification. So I take my period as an opportunity to get my deep stretch practice in.
What exercise(s) do you recommend when working out during your period?
I would recommend walking or yoga as your preferred exercise during your period. Stretching it out can be the best thing for back pain and cramping. Your diet will also play a huge role in the level of pain you experience. Reducing sugar and caffeine can help while increasing healthy fats and magnesium foods like avocado, bananas, almonds and spinach can help. Chocolate cravings are very common during our period but it’s the magnesium in the chocolate that we are really craving, so ditch the high sugar chocolate and go for dark or raw chocolate treats with low sugar content.
What should you watch out for/avoid when you exercise during your period?
I would avoid intense or vigorous exercise during your period. In my experience, this type of exercise can trigger or aggravate cramping. Take this as an opportunity for self care rituals such as a relaxing bath, meditation practice, breathing exercises and gentle yoga routines which all help with circulation and provide movement in the body without overexertion.
Charlotte Scherders
Holistic Health Coach and Registered Nurse that helps driven and overwhelmed women become more health conscious and make sustainable choices.
How does your period impact your exercise routine?
I experience abdominal cramps in my lower abdomen when my period starts and at times I experience fatigue prior to period and the first few days of my period. It depends how I feel, as I am training for a half marathon and have a training planned, I do the training but listen to my body and not push myself as much. Most of the time the fatigue is not affecting my training and I don’t feel the abdominal cramps during my run (endorphins?)
Doing yoga always gives me a good feeling during and afterwards.
What exercise(s) do you recommend when working out during your period?
Listen to your body most of all; a gentle yoga routine; other movements like going for a walk or cycling, being in the fresh air.
I am not a fitness expert but this is speaking from my own experience and my own body.
What should you watch out for/avoid when you exercise during your period?
– If you choose to exercise or do other movements, always listen to your body and adjust where necessary.
– Make sure to drink plenty of fluids prior and after exercise (Kangen water is super hydrating! get in touch with me if you are interested).
– As I use the cup during my period, and depending on which day of my period, I make sure I empty the cup prior to exercise/movement as I don’t want it to leak during exercise/movement.
Anita Andor
Online Nutrition Coach that helps women over 30 with stressful lifestyles to feel whole again by making the right food and lifestyle choices.
What exercise(s) do you recommend when working out during your period?
It depends on the person and if they have other underlying conditions, as for myself, I am refraining from running and endurance type of activities and focus more on stretching, yoga, pilates, and long walks.
What should you watch out for/avoid when you exercise during your period?
Ensure extra calories consumed, no fasting 3 days prior to period and the first 1-2 days, supplement with iron, magnesium, and B vitamins.
Katie Illingworth
Registered Nurse and Body Positive Coach supporting bigger bodied people in reclaiming their confidence to manage their health to thrive through life.
What exercise(s) do you recommend when working out during your period?
Slow and steady, stretching, warm room, hot yoga, rest days where needed.
What should you watch out for/avoid when you exercise during your period?
If you have a heavy flow–dropping iron, lightheadedness, etc: think about other forms of anaemia blood sugar control. For mood changes, exercises will help, but it won’t feel like you want to do it.
Ashleigh Salter
Qualified Health Coach, and the Owner and Founder of Temple Health that helps to improve your health and make it manageable for you to succeed.
How does your period impact your exercise routine?
Hormones largely dictate how your body feels around your period. The balance of each individual’s hormones is what determines their own period story. For me, I have light cramping, feel quite tired and more inclined to snuggle up with a cup of tea and a good book. Feeling tired and less energetic is very common due to progesterone and estrogen being at their lowest during your period. That said, it doesn’t have to impact an exercise routine, it can just alter the focus for those few days. I prefer more gentle exercising during this time, to include fresh air and movement, but not at an intense level.
What exercise(s) do you recommend when working out during your period?
For me, and for my clients, I always recommend yoga (during your period, but also at any point to be honest!). Yoga is great for your body, for stretching out and getting your circulation going, while releasing endorphins specifically able to offer pain relief. This pain relief, and mood boosting release, will help with uncomfortable cramps and pains during your period. It will also help with your happy hormones. Yoga is also extremely beneficial for your mental health and wellbeing, which can also take a hit during your period.
The second exercise I always recommend is walking. It’s free, it’s easy and almost anyone can do it. It’s a great opportunity to get out into the fresh air, and be in nature if you can (which has a whole host of beneficial health impacts). It can be done at any pace, depending on how you are feeling during your period. Any movement is better than none.
What should you watch out for/avoid when you exercise during your period?
Generally I would say to clients that you needn’t avoid anything if your body is used to it, and you feel well. However, during your period many women have lower iron levels that can increase fatigue and weakness, for example. It might therefore be a good idea to scale back on the intensity, and allow your body a period of rest and a chance to re-energize itself. It is still important to get exercise though, and will help with period symptoms. But, avoid comparisons and fixating on what others are managing to do during their exercise routines or gym classes. Listen to your body and honour what it is capable of. It is your body–you are the expert!
Eavan Fitzsimons
Nutrition and Health Coach that worked 10 years as a Performance Coach with a Scottish Competitive Swimming Club. Eavan’s passion is to help people achieve their health, diet, and lifestyle goals.
How does your period impact your exercise routine?
Period is a profound cleansing process that us women experience every month which often is accompanied with cramps, pain, fatigue and mood swings. I look at menstruation as one of these times of the month where I need to prioritise rest as the body naturally calls for it. Therefore, I choose to adapt my exercise routine during the days leading to a cycle and the first two days of the cycle.
What exercise(s) do you recommend when working out during your period?
I choose to have a gentle work out routine such as strength and low impact workout using bodyweight to stay fit and active. I also include Yoga Flow to have a little bit of heat and get my body to stretch, releasing tensions and pain. My favorite Yoga poses that help alleviate cramps and back pain are child’s pose, goddess pose and supine twist pose. I find my body responds well to those gentle exercises during my period due to their calming and relaxing effects.
What should you watch out for/avoid when you exercise during your period?
Be mindful that the harder you work out, the more stress you put on your body and the more painful your periods can be. Therefore, I suggest avoiding any hard core work-out like high intensity interval training (HIIT) and heavy weight lifting, as these can put strain on your body which is already highly solicited during the menstruation process.
Sarah Marling
Founder of the Nutrition and Wellness Centre and passionate about nutrition. After many years of researching and learning about how to fuel her own body to optimize the quality of her life and longevity, her goal now is to share this knowledge and help other women to do the same.
What exercise(s) do you recommend when working out during your period?
I always say that any kind of movement is better than no movement, so just listen to your body and do what feels right! You might be feeling more tired due to your estrogen and progesterone being at their lowest when you are menstruating, so you might only feel as though you have the energy for a gentle walk or some relaxing yoga poses, but there is no reason why you can’t do a high intensity session if your body feels up to it.
What should you watch out for/avoid when you exercise during your period?
There is no reason to avoid any type of exercise during your period, but you should listen to your body and respect its cues, such as cramps, low energy, etc and focus your movement during this time on activities that will feel good for both your body and your mind.
Eszter Dara
A Health and Wellbeing Coach that optimizes your health through lasting positive lifestyle changes. Received health coaching education from the Institute for Integrative Nutrition based in New York, and is trained also in Gut Health, Emotional Eating Psychology, the 3 Brains Coaching method and Mental Health First Aid.
How does your period impact your exercise routine?
Years ago I used to follow the same exercise routine throughout the month, not being aware of the hormonal shifts impacting my body. However, over the past couple of years I got more in tune with the natural rhythm of my body, and started to match my exercise and diet to the hormonal fluctuations. I tend to do gentle and slower paced workouts during my period–such as walking, slow yoga flow, pilates–while during the rest of the month I do more dynamic and strenuous physical activity. This change has positively impacted my energy levels and mood, and even resulted in less cramps.
What exercise(s) do you recommend when working out during your period?
I believe that one-size-fits-all fitness routines don’t work for women, given their 28-day hormonal cycle, the so-called infradian rhythm. By tuning into our unique cycle and syncing our physical activity with it, we can take steps towards enhancing our physical, mental and emotional wellbeing. Consider milder, less intense, gentle workouts during your period–such as walking, as well as lighter and shorter bouts of your usual cardio or aerobic exercise. You can also incorporate low-volume strength training, stretching, pilates or low intensity cycling. Activities that reduce stress and tension, and relax the muscles, are beneficial during your period to alleviate cramps–for example restorative yoga flows, yin yoga and tai chi.
What should you watch out for/avoid when you exercise during your period?
Women don’t need to stop exercising during their period–it’s more about being choiceful about the type and length of workouts. I suggest avoiding prolonged endurance-type training sessions, heavy weightlifting and other strenuous exercises that put stress on the body. In my experience, yoga is a great option; however, it’s recommended to avoid inversion-type yoga poses.
Nicola Brown
Is a Pain Specialist Physiotherapist, Health Coach and Founder of Integrative Physiotherapy. Nicola works with people experiencing persistent pain, who desire a fulfilling and enjoyable life, with the confidence and freedom to move towards their values.
How does your period impact your exercise routine?
I will choose to go to a yoga class or for a walk, and find that listening to my body is key. Doing more intense exercise, for example a HITT workout, leaves me feeling quite depleted.
What exercise(s) do you recommend when working out during your period?
There is some evidence that aerobic and strengthening exercises can reduce the pain experienced during a period. I would, however, be guided by someone’s personal preferences, and finding out what works will likely involve some trial and error.
What should you watch out for/avoid when you exercise during your period?
I would suggest that someone reflects on their response to any exercise, paying particular attention to their energy levels, and how it makes them feel afterwards. The routine can then be tweaked or changed accordingly to best meet their needs. Looking at whether people are fuelling themselves sufficiently for the particular exercise or activity is also an important consideration.
Dr Joyce Reed
After a 12-year career in the NHS working as a hospital doctor and pediatrician she moved on to partner with her husband Prof Mark Reed in their academic training company. During the pandemic she realized supporting people with their health and wellbeing was still a deeply held desire, and she enrolled in the CNM Health Coach Diploma, graduating in July 2021.
How does your period impact your exercise routine?
My period is no longer! I had the Mirena coil fitted for heavy menstrual bleeding around the time I was going through an early menopause. So I think there are two points I’d like to make here: Firstly, it is possible to vastly improve menstrual symptoms with great lifestyle and exercise choices, which I certainly did in abundance, and they really helped. It is super important to treat yourself and your body with respect with healthy food, appropriate movement and plenty of rest. Medical treatments are not a substitute for this.
Secondly however, if your period really is getting you down and unmanageable despite your best efforts with diet and lifestyle, then seek support. Naturopathic and conventional medical support is out there and a fantastic add-on to lifestyle. Don’t suffer in silence, seek the help you deserve if you’ve tried everything. I had to face up to this, as despite my best efforts the symptoms were simply too much to cope with. I wanted the least invasive treatment possible, but I still am very clear about making sure my lifestyle and exercise choices support my hormone profile, and celebrating womanhood in all its monthly stages!
Having said all of this, I found that I had to accept that for one week every month my exercise and activity routine had to flex around my symptoms. I think for some of us this is key. I saw it as a chance to do different types of exercise and build my body back up, but crucially not to stop moving, as this can make cramps and pain worse. I chose the right type of exercise, listening to my body all the time.
What exercise(s) do you recommend when working out during your period?
Anything apart from HIIT style work-outs. The crucial thing is to be guided by your body, do what feels good and soothing for the pain/cramps, and accept that this is not going to affect athletic performance. In fact, body-guided training can actually enhance performance, because you haven’t created stress by training too hard during your period. Walking, a gentle run, yoga or pilates, and cycling, or my favorite: TRX.
The straps let you dig deep into those back and glute stretches, which can really help ease the pain. Even swimming is a good option, if you feel comfortable enough going to the pool during your period. Movement helps to reduce inflammation, increase blood flow and reduce cramps. It also releases endorphins and dopamine which helps to ease the pain.
Epsom salt soaks are also great post-exercise during your periods especially as they soothe and relax aching muscles. Make sure to stretch and foam roll, allowing your body to rest and repair.
What should you watch out for/avoid when you exercise during your period?
I would avoid HIIT and high intensity cardio. These types of workouts are great, but they do add additional physiological stress on the body, which is going to augment your period. This can lead to increased fatigue and disruptions in your cycle. The knock-on effects to female physiology being fertility problems and osteoporosis in the longer term.
Be led by your body, do what feels good, while making sure you take advantage of movement being medicinal!
Conclusion
Wow! What an amazing collection of useful advice. Periods can take the fun away a little, but it doesn’t have to stay that way. Next time you feel under the weather during your period, try out some of the health and fitness tips shared by our experts. Don’t forget to support your iron levels throughout your cycle with our Active Iron supplement.
Avril Flynn
MIdwife
Avril Flynn is a registered midwife and mum of one. As an expert in women’s health, Avril has been helping women gain knowledge and confidence for years. She takes a holistic approach to ensure parents feel empowered as they navigate parenthood. @AvrilTheMidwife
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