Exercise is often hailed as a remedy for many physical and mental challenges – and menstruation is no exception. Working out during your period might be the last thing you feel like doing, but did you know that it can offer some surprising benefits? 

If approached the right way, it can ease cramps and boost your mood, among many other advantages. Read on below for everything you need to know about exercising during your period:

Is It Safe to Work Out During Your Period?

Listen to Your Body

First things first: yes, it is absolutely safe to work out during your period. As a matter of fact, regular exercise can help relieve some of the discomforts that are often associated with menstruation, including bloating, cramps, and fatigue. 

However, every body is different, and while some women may feel energized and ready to conquer the gym, others might feel like curling up with a hot water bottle. 

The important thing to remember here is to listen to your body. There’s no reason to skip your regular workout if you’re feeling up to it, but if you aren’t and are feeling tired instead, then you might want to scale back the intensity of your workout or forgo it altogether. Don’t force yourself to! 

Can Exercise Help with Period Cramps?

The short answer to this question is absolutely! Many women find themselves surprised that working out during their period can actually help reduce menstrual cramps. This is because when you exercise, your body releases endorphins, natural painkillers that can help counteract the discomfort caused by cramps. 

Low-impact exercises, in particular, such as light stretching or light cardio, can help increase blood flow and relax the muscles in your uterus, providing much-needed relief during your period. 

How to Make Exercising During Your Period More Comfortable

1. Wear the Right Gear

Comfort is key when working out, but especially when you’re doing so on your period. The clothes that you choose to wear can make or break your experience. 

A wireless supportive sports bra can be the best choice when you’re working out during your period and suffer from tender breasts. We recommend the following selections from our catalog from our collection of sports bras:

  • The LIGHT & FIRM is a wireless supportive sports bra that we especially recommend for light-impact activities such as yoga or Pilates, as well as medium-impact activities like cycling. It features seamlessly pre-shaped cups and is made out of extra soft, lightweight microfiber fabric. It’s also a great everyday sports bra! 
     
  • The AIR CONTROL DELTAPAD is yet another wireless supportive sports bra that offers maximum support – yes, even without underwires! It features our patented, double-layered foam cups, which is our exclusive Delta Pad design for support that you can count on, even during your toughest workouts.
     
  • Our MOMENTUM sports bra is sports bra perfection made manifest! It’s one of our global bestsellers, offering maximum support with seamlessly pre-shaped cups. It also features a breathable net back, and is made out of fabrics that are designed to absorb and release moisture to keep you cool and dry even through the most intense exercises. 

In addition to a great sports bra, you could opt for high-waisted leggings that provide additional support and help reduce bloating. If you're worried about leaks, consider wearing period-proof underwear or doubling up on protection with a tampon or menstrual cup and a pantyliner.

2. Stay Hydrated

Staying hydrated is even more important when you’re on your period. Your body tends to retain more water when you’re menstruating, which can lead to bloating and discomfort. To combat it, drink plenty of water before, during, and after your workout. This will also help keep your energy levels up! 

3. Warm Up and Cool Down

Menstruation can cause tightness and discomfort in your muscles, particularly in your lower back and abdomen. To loosen these areas and prevent injury, it’s worth taking a few minutes to warm up properly. Similarly, cooling down with some light stretching after your workout can help relax your muscles and reduce cramping.

4. Focus on Restorative Activities

If you're not feeling up to your usual routine, that's okay! Your period is a great time to focus on more restorative activities such as stretching, meditation, or gentle yoga. These exercises can help relieve tension and promote relaxation, which can be especially helpful during menstruation. Don't be afraid to take it easy and give your body the care it needs.

Tips for Pushing Through Low-Energy Days

1. Honor Your Body’s Signals

You might feel like you’re dragging some days, especially when you’re on your period. That’s completely normal. When you’re feeling low on energy, it’s important to listen to your body. If you feel fatigued, you can scale back your workout intensity or opt for an activity that’s a little more low-key. Even if it’s just a 10-minute stretching session, it still counts! 

2. Get Enough Rest

Sleep is incredibly important during your period. The hormonal shifts that occur during menstruation can affect your sleep patterns, making you feel more tired than usual. Prioritize getting a good night’s sleep, and if needed, allow yourself to take an extra rest day from your workout routine. 

3. Fuel Your Body

Your body requires extra energy to function properly during your period. Proper nutrition plays a crucial role in how you feel when you work out during this time. You’ll feel tempted to reach for foods that are fatty, high in calories, salty, and sweet, but try to curb your cravings and eat a balanced diet instead – one that’s rich in complex carbohydrates, healthy fats, and lean proteins. Foods rich in iron, such as leafy greens, beans, and lean meats, can help replenish the iron lost during menstruation and keep your energy levels steady.

You don’t have to dread working out during your period. In fact, it can be a powerful tool for managing period symptoms while also improving your overall mood and well-being. The most important thing to remember is to listen to your body and do what feels best for you!

 

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