Show of hands who used their period as an excuse to get out of P.E. in school? Guilty. Or perhaps you were been told by teachers, parents or school friends that it’s a bad idea to do any exercise during the bleeding phase of your cycle.

Well, the truth is: exercise is completely safe during your period and can make your menstrual symptoms better - not worse. In fact, a recent Cochrane review (an independent review of the evidence) found that both low and high-intensity can offer some relief in the the intensity of period pain compared with not exercising (1). It may also offer some reduction in the uses of painkillers and taking time off school or work. In this review, exercise was done for 45-60 minutes, three times a week, so it’s unclear if the benefits of exercise last after regular exercise is stopped (TLDR: it may not be enough to just hop into a yoga class only when you’re on your period).

How can exercise help with menstrual cycles?

Exercise is thought to help menstrual cycle symptoms specifically by improving blood flow, reducing inflammatory compounds (prostaglandins), reducing aldosterone levels (a hormone involved in salt and water balance in the body) (2) - plus it can reduce stress levels and boost mood.

What if you don’t feel like exercising?

You may be reading this thinking exercise is the last thing you want to do during your period, and of course, you can rest during this time. My suggestion would be to learn how your body feels during this time and modify your exercise routine to make it feel good and achievable. For example, reducing the volume and intensity of your workout or dropping the weights.

It’s normal to feel a little less motivated, a little more lethargic and less energised during this time, and it’s okay if you need to rest! But if you’re not exercising because your symptoms are too debilitating (such as very heavy or very painful periods), that warrants a discussion with your doctor.

How to make exercise more comfortable during your period?

Naturally we will feel slightly uncomfortable during this part of our cycle, but exercise shouldn’t make you feel worse. Here are some tips to make it a more enjoyable and comfortable experience:

• Choose a reliable and comfortable period product that you can exercise with. This might be a pair of period pants designed for sport and exercise or a menstrual cup that you’ve used before, that you know fits and is comfortable to wear. 

• Wear clothes that make you feel comfortable and supported. You might wish to choose your highest support sports bra if your breasts are feeling tender and a pair or shorts with an inner pant or a dark-coloured pair of leggings. 

• Tune into how your body is feeling: how is your energy? Strength? Mood? Let this guide your workout. We are all very different and some people may feel incredible during their period and others will feel the opposite. Be compassionate and choose a form of movement that feels good for you. 

If you struggle to feel in tune with your body, and tend to make fleeting feelings (such as guilt or motivation) the main determinants of your decisions – join our new program, Align. We will teach you to understand your body and menstrual cycle, so you can feel confident in your choices to best support yourself.