Can Exercise Help With Period Symptoms?

On the JJ Barnes Blog, while lying on the sofa eating chocolate and drinking wine might seem like the best option, I’m asking can exercise help with period symptoms? And what’s the best kind of exercise to try?

If you’ve ever wondered how to keep up with your exercise routine during your period—or why it sometimes feels like a slog—new research sheds some light on how your menstrual cycle affects your workouts. New research following athletes, like those in a Women’s Super League club, show that injury risks can vary depending on where you are in your cycle.

With the help of experts at Live Football Tickets, who partnered with Dr. Hana Patel, NHS GP and GP Medico-Legal Expert Witness, and Jodi Montlake, a London Hormone Clinic, I’ll dive into how your period impacts exercise and share some tips to adapt your workouts for each phase. The goal? To work with your body, not against it, for a happier, healthier you.

Can Exercise Help With Period Symptoms?

Your menstrual cycle isn’t just about your period—it’s a monthly rhythm of hormonal changes that can influence your energy, strength, and mood. By understanding these shifts, you can tailor your workouts to feel good and get the most out of your efforts. Here’s a quick breakdown of how exercise can fit into your cycle, along with some practical advice to keep you moving.

The Best Workouts for When You’re on Your Period

Your period can bring cramps, bloating, or even a dip in mood, but exercise can actually help ease those symptoms. The key is to choose activities that support your body without pushing it too hard. Here are three great options:

Low-Intensity Workouts

Think gentle yoga, tai chi, or simple stretches. These activities can help relieve cramps, reduce stress, and give you a little energy boost by encouraging the release of dopamine. Starting low-impact routines before or after your period can also prepare your body, making movement feel more natural.

Tip: Try a 15-minute yoga flow with poses like child’s pose or cat-cow to ease tension. Listen to your body—if you’re feeling wiped out, even a short walk can work wonders.

Low-Impact Cardio

Activities like walking, dancing, or riding a bike can reduce bloating and cramps while lifting your mood by easing psychological symptoms like anxiety or low energy. If your usual cardio, like cycling, feels too intense on your pelvis during your period, try something upright like a cross-trainer to get your heart rate up without discomfort.

Tip: Aim for 20-30 minutes of brisk walking or a fun dance session to your favorite playlist. Keep it light and enjoyable to avoid overdoing it.

Resistance Training

Weight training during your period can help with anxiety and even improve muscle tone. The first half of your cycle (called the follicular phase, starting from day one of your period through ovulation) is especially great for this, as high estrogen levels make it easier for your body to build and maintain muscle. Your body is also better at using stored carbs during this phase, giving you a strength boost.

Tip: Start with lighter weights or bodyweight exercises like squats or lunges. Focus on form and don’t push too hard if you’re feeling low-energy.

Syncing Your Workouts with Your Hormone Cycle

Your menstrual cycle has distinct phases, and each one can affect how you feel during exercise. By tuning into these changes, you can pick workouts that match your energy levels and hormonal shifts. Here’s how:

Follicular Phase (Day 1 of your period to ovulation)

This is when you might feel a surge of energy, thanks to rising estrogen levels. It’s a great time to tackle weight training or more intense workouts like HIIT, as your stamina is likely at its peak.

Advice: Take advantage of this phase to try a new strength routine or push yourself with a challenging cardio session. Just make sure to warm up properly to avoid injury, as research suggests injury risks can vary during your cycle.

Luteal Phase (Post-ovulation to the start of your period)

After ovulation, progesterone levels rise, which can make you feel sleepier or warmer. Toward the end of this phase, you might notice PMS symptoms like bloating, irritability, or low mood. Moderate exercise, like walking or yoga, can release endorphins to boost your mood and ease physical discomfort.

Advice: Scale back the intensity if you’re feeling sluggish. Opt for restorative activities like a gentle Pilates class or a relaxing swim to support your body.

Listening to Your Body: The Ultimate Life Skill

Every body is unique, and your experience with your cycle will be too. Some days, you might feel ready to crush a workout; others, you might need rest—and that’s okay! Recognizing when your body needs a break is just as important as staying active. Small movements, like getting up to stretch or taking a short walk, can keep your blood flowing without taxing your system.

Pro Tip: Keep a journal to track how you feel during workouts at different points in your cycle. Over time, you’ll spot patterns and learn what works best for you.

Final Thoughts

Exercising during your menstrual cycle doesn’t have to be a chore. By choosing low-intensity workouts, light cardio, or strategic resistance training, you can ease period symptoms and feel more in tune with your body. Pay attention to your cycle’s phases—follicular for energy, luteal for recovery—and don’t be afraid to rest when you need it. The goal is balance: move in ways that feel good and support your overall well-being.

So, grab your yoga mat, lace up your sneakers, or just take a stroll around the block. Your body will thank you for working with it, not against it. Got a favorite period-friendly workout? Let us know in the comments—we’d love to hear what keeps you moving!

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Disclaimer: Always consult with a healthcare professional before making significant changes to your exercise routine, especially if you have specific health concerns related to your menstrual cycle.

Methodology:

1. Live Football Tickets sought to provide expert tips for women who wish to exercise during their menstrual cycle.
2. To do this, they scoured multiple reputable websites such as www.healthline.com, www.health.com, and www.healthpartners.com. 
3. They then partnered with experts Dr. Hana Patel, NHS GP and GP Medico-Legal Expert Witness, and Jodi Montlake, a London Hormone Clinic partner providing food and exercise support, who both provided their expert insight.
4. Research was conducted December 2024, and is accurate as of then.