Exercise During Period: Benefits and Things to Avoid

Should You Really Work Out When Your Period Arrives?

Your period starts and suddenly the couch looks far more appealing than your running shoes. You're tired, cramping, and maybe a bit bloated. Should you workout on your period, or just skip a few days and wait for your cycle to pass?

The answer might surprise you: exercise during periods can actually help you feel better, both physically and mentally. Movement reduces cramps, boosts your mood, and increases energy levels. But there's a right way and a wrong way to approach workouts during menstruation.

At Samphire, we recognize that your menstrual cycle operates through carefully orchestrated hormonal signals from your hypothalamus and pituitary gland. Exercise and menstrual cycle health are deeply connected because physical activity affects the same systems in your body that regulate your cycle. Understanding how to work with your body during menstruation, rather than pushing through or completely shutting down, makes all the difference.

The Real Barrier: When Pain Stops You From Moving

Exercise during your period sounds great in theory. But when intense cramps arrive, the couch looks far more appealing than your running shoes. That's not laziness, that's real pain creating a real barrier.

Research confirms that severe menstrual pain can make exercise feel possible, not healing. And that's exactly why pain management isn't separate from your exercise routine; it's the foundation that makes movement possible.

When pain is well-managed, something shifts. The mental and physical bandwidth spent enduring discomfort becomes available for movement. Nettle™ and Lutea™ users consistently report the same thing: once their pain eased, they actually wanted to exercise again.

Managing Pain to Unlock Exercise

If pain is keeping you from moving, try:

• Anti-inflammatory medication: Take ibuprofen 30-45 minutes before your workout to reduce cramping.
• Heat therapy: A heating pad or warm bath relaxes uterine muscles and makes movement feel more tolerable.
• Nettle™ neurostimulation: This hormone-free, drug-free device uses gentle brain stimulation to support your body's natural pain regulation. Just 100 minutes per cycle helps ease menstrual pain and restore your ability to exercise.
• Breathing and mindfulness: Calm your nervous system so pain feels more manageable.

The bottom line: pain management and exercise are teammates, not competitors. Address the pain first, and you unlock the ability to move—and all the mood-boosting, cramp-reducing benefits that come with it.

Can You Exercise During Your Period?

Yes, absolutely. Despite outdated myths suggesting women should rest completely during menstruation, modern science confirms that period and working out are not only compatible but beneficial for most people. Your body doesn't need to shut down for a week every month.

Exercise during periods to increase blood flow actually helps reduce the very symptoms that make you want to avoid movement. When you exercise, your body releases beta-endorphins, natural pain-blocking substances that reduce menstrual discomfort. Physical activity also improves circulation, which can ease the heavy, congested feeling many people experience during periods.

The key consideration: listen to your body's signals. Your energy levels, flow intensity, and comfort all matter. Some days exercise in periods feels manageable and helpful, while other days your body genuinely needs rest. Neither choice makes you weak or lazy. Both are valid responses to what your body needs.

Track your cycle with the Samphire app to understand your unique energy patterns across different phases. When you know your personal rhythm, you can plan workouts that support rather than drain you.

Benefits of Exercise During Period: What Science Shows

Research confirms multiple advantages when you move your body during menstruation. Here's what happens:

Reduces Menstrual Cramps

Studies show that getting 45-60 minutes of any intensity exercise at least three times per week may reduce period cramp severity. Exercise during periods increases beta-endorphin levels in your bloodstream. These natural compounds block pain signals before reaching your conscious awareness.

When you engage in physical activity, blood flow to your pelvic region improves, which helps relax uterine muscles and reduce cramping intensity. Many people report that even gentle movement provides more relief than lying still.

Eases PMS and PMDD Symptoms

The benefits of exercise during this period extend beyond cramps. Regular physical activity reduces bloating, nausea, breast tenderness, and mood swings. Exercise improves blood circulation, increases anti-inflammatory compounds, and lowers aldosterone levels, a hormone that makes you retain salt and water.

For people dealing with premenstrual dysphoric disorder (PMDD), movement can help regulate the mood symptoms that intensify before menstruation. Physical activity supports your body's stress response systems, which are often dysregulated in PMDD.

Boosts Mood and Mental Clarity

When estrogen levels drop during menstruation, you might feel sad, anxious, or irritable. Is it good to workout on your period for mental health? Absolutely. Exercise releases feel-good endorphins and neurotransmitters like dopamine and serotonin, which naturally improve mood.

Movement promotes positive thoughts and reduces the brain fog many experience during menstruation. Even 15-20 minutes of walking or gentle stretching can shift your mental state significantly.

Increases Energy Levels

Counter-intuitively, exercise during periods combats fatigue rather than worsening exhaustion. Physical activity has been shown to improve mood, increase energy, and reduce the tiredness many people experience during menstruation.

When you move, your cardiovascular system delivers more oxygen to tissues, your metabolism increases, and your body releases energizing hormones. The result: you feel more awake and capable.

May Regulate Flow and Cycle Length

Exercising consistently helps maintain body weight and balance hormones, both of which regulate menstrual flow. Research indicates that people who avoid workouts report longer periods, heavier flows, and more severe cramps compared to those who stay active.

Regular physical activity supports the hypothalamus-pituitary-ovarian axis, the communication pathway between your central nervous system and reproductive organs. When functioning optimally, your cycles tend to be more regular and symptoms less severe.

Best Exercise During Period: What Actually Helps

No single workout works for everyone, but certain types of movement tend to ease menstrual symptoms more effectively than others.

Low-Intensity Movement

Gentle activities prove particularly beneficial during menstruation:

• Walking: No equipment needed, easily adjustable pace, and highly effective for circulation. Even 20-30 minutes can reduce cramps and improve mood.
• Yoga: Specific poses like child's pose relieve bloating and fatigue, while cobra pose may reduce low energy. Gentle stretching releases tension in your lower back and abdomen where cramping concentrates.
• Pilates: Controlled movements strengthen your core without jarring impact. Pilates improves flexibility and body awareness, helping you stay connected to physical sensations.
• Tai chi: Combines movement with meditation, reducing both physical tension and mental stress.

Light Cardio Workouts

Moderate aerobic activity improves circulation without overtaxing your body:

• Swimming: Water supports your body weight, reducing pressure on joints and muscles. Many people find swimming particularly comfortable during menstruation.
• Cycling: Whether stationary or outdoor, cycling provides cardiovascular benefits while allowing you to control intensity easily.
• Dancing: Fun, mood-boosting, and effective at reducing bloating and cramps. Dance to whatever feels good.
• Brisk walking or light jogging: Keep the pace comfortable. You should be able to hold a conversation without gasping.

Strength Training Considerations

Can we do abs workout during periods? Yes, but with modifications. Light strength training can be beneficial, though you might prefer lighter weights than usual. Focus on maintaining form rather than pushing for personal records.

Interestingly, the follicular phase (the first day of your period through ovulation) may be optimal for building and toning muscle because estrogen levels are rising. Some athletes and trainers structure strength training cycles around menstrual phases to maximize results.

Lutea™, Samphire's North American neurotechnology tool, uses gentle neurostimulation to support your body's pain regulation systems. For people who experience significant menstrual pain that interferes with workouts, Lutea™ provides hormone-free, drug-free relief that works with your body's own mechanisms. Just 100 minutes of use per cycle helps ease the discomfort that might otherwise keep you from moving.

What Exercises Should Be Avoided During Periods

While movement generally helps, some activities may cause problems:

High-Intensity or Prolonged Exercise

Pushing yourself too hard can backfire. What exercises should be avoided during periods depends on your individual symptoms and energy levels. One study found that 60 minutes of moderate to intense exercise during menstruation caused exercise-induced inflammation in some participants.

Long-distance running, intense HIIT workouts, or extended training sessions may worsen fatigue or increase cramping. Is it bad to workout on your period at high intensity? Not necessarily for everyone, but pay attention to how your body responds.

Inverted Poses (Debated)

Some yoga traditions suggest avoiding inversions (headstands, shoulder stands) during menstruation, though scientific evidence for harm remains limited. The concern centers on temporarily reversing menstrual flow direction. If inversions feel uncomfortable, skip them. If your body feels fine, you can likely continue.

Exercises That Worsen Your Specific Symptoms

Listen to your body's feedback. If jumping exercises increase cramping, choose non-impact options. If back bends intensify lower back pain, avoid them until your period ends. Your body provides clear signals about what helps versus what hurts.

Warning Signs to Stop

5 important things you should avoid during periods include ignoring warning signals:

1. Unusual fatigue that doesn't improve with rest: Stop exercising if exhaustion intensifies rather than eases
2. Increased pain or cramping: Movement should reduce discomfort, not worsen what you feel
3. Nausea or dizziness: Symptoms indicate your body needs rest, not more activity
4. Exceptionally heavy bleeding: If flow becomes dramatically heavier during exercise, take a break
5. Any sharp, severe pain: Distinct from normal cramping, sharp pain requires immediate attention

Ignore the saying "no pain, no gain" during menstruation. Your body's signals matter more than any workout plan.

How Does Exercise Affect Your Period: The Science Behind Movement

The Hormonal Connection

The effect of exercise on periods occurs through multiple pathways. Regular physical activity helps maintain healthy body weight, which supports balanced hormone production. Exercise also reduces inflammation throughout your body, including in reproductive tissues where inflammation contributes to pain.

Physical activity modulates cortisol, your primary stress hormone. Chronic stress and elevated cortisol can disrupt menstrual regularity, delay ovulation, or worsen PMS symptoms. Moderate exercise helps regulate cortisol levels, supporting more regular cycles.

The Brain's Role

At Samphire, we focus on how your central nervous system orchestrates menstrual health. Can exercising affect your period? Yes, because exercise directly impacts your hypothalamus and pituitary gland the control centers for reproductive hormone release.

Movement increases brain-derived neurotrophic factor (BDNF), supporting new neural connections. Exercise improves blood flow to your entire body, including the regions that process pain signals. When your nervous system functions optimally, you experience less pain and better emotional regulation.

Your menstrual experience operates through signals between your central nervous system and reproductive organs. Supporting that communication system through movement, stress management, and adequate rest creates the foundation for better menstrual health.

Circulation and Pain Relief

Exercise during periods to increase blood flow reduces the congested, heavy feeling many people experience during menstruation. Improved circulation delivers more oxygen to tissues, helps clear inflammatory compounds, and promotes faster healing.

When you move, your heart rate increases and blood vessels dilate. Better circulation means nutrients reach cells more efficiently and waste products clear more quickly. For menstrual tissue specifically, enhanced blood flow may reduce the buildup of prostaglandins compounds that trigger uterine contractions and pain.

Managing Your Period While Working Out: Practical Tips

Making period and working out comfortable requires some planning:

Choose Appropriate Period Products

Select products that make you feel secure. Tampons, menstrual cups, period underwear, or pads all work using whatever feels most comfortable during movement. Some people combine products (like a cup plus period underwear) for extra protection during workouts.

Keep backup supplies in your gym bag. Cycles can start unexpectedly or flow patterns can change with increased activity.

Modify Intensity Based on Energy

Your energy levels fluctuate across your cycle. What felt easy during your follicular phase might feel challenging during menstruation. Adjust workout intensity and duration to match current energy levels.

The Samphire app helps you track energy patterns across your cycle. When you understand your personal rhythm, you can plan challenging workouts during high-energy phases and schedule rest or gentle movement during lower-energy times.

Practice Good Hygiene

After exercising, shower promptly, change into fresh underwear, and use clean menstrual products. Wear breathable, moisture-wicking fabrics during workouts to stay comfortable. Dark-colored clothing provides extra confidence if you're worried about leaks.

Pain Management Strategies

If cramping makes movement difficult, consider taking an anti-inflammatory medication like ibuprofen 30-45 minutes before your workout. Over-the-counter pain relievers can make the difference between being able to exercise comfortably versus struggling through discomfort.

For people experiencing severe dysmenorrhea that regularly interferes with daily activities including exercise, Lutea™ offers a different approach. Lutea™ uses neurostimulation to support your body's natural pain regulation, providing relief without altering your hormones or adding medications to your system. Many users report that consistent Lutea™ use makes periods significantly less disruptive to regular workout routines.