Exercise and your menstrual cycle

Nov 12, 2023

Understanding the Connection Between Exercise and Your Menstrual Cycle

For many women, the menstrual cycle can bring about a range of physical and emotional changes. From cramps and bloating to mood swings and fatigue, it can sometimes feel like a challenging time. However, did you know that exercise can actually have a positive impact on your menstrual cycle?

The Benefits of Exercise During Your Menstrual Cycle

Engaging in regular physical activity throughout your menstrual cycle can offer several benefits. Exercise can help alleviate menstrual symptoms such as cramps and bloating by increasing blood flow and releasing endorphins, which act as natural pain relievers. Furthermore, it can help regulate your hormones and improve your mood.

Training and exercise affect on menstrual cycle

The Best Types of Exercise for Each Phase

As your body goes through different phases during your menstrual cycle, certain types of exercise can be more beneficial than others:

  1. Menstruation Phase: During this phase, focus on low-intensity exercises such as yoga, walking, or swimming. These activities can help relieve cramps and promote relaxation.
  2. Follicular Phase: As your energy levels start to increase, incorporate more moderate-intensity exercises like jogging, cycling, or strength training to build endurance and boost your mood.
  3. Ovulation Phase: This is the time when your energy peaks. Take advantage of it by engaging in high-intensity workouts such as HIIT (High-Intensity Interval Training), dance classes, or intense cardio sessions.
  4. Luteal Phase: As your hormone levels fluctuate, focus on activities that promote relaxation and reduce stress, such as yoga, Pilates, or light cardio.

Listen to Your Body

While exercise can be beneficial during your menstrual cycle, it's essential to listen to your body and adjust your routine accordingly. If you're experiencing severe cramps or fatigue, it's okay to take a break or engage in gentle activities. Remember, everyone's body is different, so find what works best for you.

Stay Hydrated and Fuel Your Body

During your menstrual cycle, it's crucial to stay hydrated and nourish your body properly. Make sure to drink plenty of water before, during, and after exercise to prevent dehydration. Additionally, fuel your body with nutritious foods, including fruits, vegetables, lean proteins, and whole grains, to support your energy levels and overall well-being.

Hydration during the menstrual cycle


Exercise can be a powerful tool in managing the physical and emotional changes that come with your menstrual cycle. By incorporating different types of exercise into each phase and listening to your body's needs, you can enhance your well-being and make your menstrual cycle a more manageable experience. Remember, always consult with your healthcare provider if you have any concerns or questions about exercising during your menstrual cycle.