Fitness Articles

Exercise and Your Period

What You Need to Know to Go with the Flow

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For two years I was a sex-ed teacher. One of my favorite subjects to teach was puberty, which required me to ever-so-gingerly reveal the story of the birds and the bees to a room full of red-faced fourth graders. Over the course of three days, I’d observe these kids in alternating states: wide-eyed with wonder, beside themselves in embarrassment, and rolling-on-the-floor in laughter. My teaching tools were simple: poster-sized drawings of the male and female reproductive organs, and a demo “puberty bag”, containing a variety of items that related to puberty, to help congeal the knowledge I’d (hopefully) transferred to them over the course of the session. Brave volunteers would blindly choose an item from the bag and explain to the class how it could come in handy during puberty.

Besides the obvious likes of sanitary pads and pimple cream, the kit contained a plastic ear, to represent the fact that it’s useful to have someone to talk to during the sometimes difficult years of adolescence, and a jump rope, to represent the importance of exercise. Those kids learned that exercise not only helps you to stay fit and healthy, but for the burgeoning women in the room, it could actually help ease unpleasant effects of the menstrual cycle, like cramps and bloating. If you’re reading this, you’re obviously not in the fourth grade, but that might have been the last time you reviewed the basics of your menstrual cycle. But if you're like most women, you might have never learned how to effectively mix that time of the month with a regular exercise routine. Read on for a period refresher, and information about how to work with your cycle when you’re trying to get and stay fit.

Cycle Basics
Your menstrual cycle begins on the first day of your period. It continues until your next period begins, usually about 28 days later. We break up the cycle into several phases, which occur as follows (keep in mind that every woman's cycle varies, so the numbers you see below are estimates):
  • Menstrual phase (days 1-4), when the uterine lining is shed.
  • Follicular phase (days 5-13), when menstruation eases, uterine lining thickens and ovarian follicles begin to ripen.
  • Ovulation (day 14), when the dominant follicle releases an egg.
  • Luteal phase (days 15-28), when the uterine lining continues to thicken and that dominant follicle becomes a corpus luteum. This corpus luteum will "live" for 2 weeks, but if implantation of a fertilized egg occurs, it will die.
All of these changes occur because of programmed fluctuations in hormone levels. Estrogen dominates during the follicular phase, and progesterone rules the luteal phase. Levels of both plummet sharply in the time preceding menstruation. But that's not all these hormones do. They can also cause changes in mood and other physical symptoms. Because of the sharp drop in hormone levels prior to menstruation, many women experience some of the following symptoms:
  • Anxiety
  • Depression
  • Increased insulin responsiveness
  • Food cravings
  • Fatigue
  • Headaches
Obviously, these symptoms can make exercising during your period unpleasant to say the least. But exercising can actually make your period more manageable, decreasing many of these symptoms. It is safe and beneficial to exercise during your period, unless your doctor advises against it. The only caution (for yoga practitioners) is to avoid certain yoga poses. (Some yoga experts recommend against inverted poses during a woman’s period, but other experts maintain that inverted poses are perfectly safe throughout a woman’s cycle.)

There are many benefits to exercising during your period. Working out can help:
  • Decrease the pain of cramps by releasing endorphins (the body's natural painkillers), increasing blood flow, and by loosening muscles in your lower abdomen, back, and thighs.
  • Rid your body of excess water so you aren’t bloated.
  • Improve and stabilize your mood, making you less anxious, angry, or depressed.
Of course, there are even more benefits to a regular exercise program. By exercising consistently, you may be able to achieve a lighter and shorter menstrual flow, a lower incidence of mood swings, and a stronger pelvic floor, which can better support your reproductive organs.

The following suggestions will help you develop a synergy between menstruation and exercise, so you can optimize your workouts, and your periods.
  • If you are just beginning an exercise program, and you suffer from cramps and other period-related issues, then start out slowly. Make sure you're listening to your body and not overdoing it.
  • Increase exercise around your period, which will improve oxygen circulation throughout the body.
  • Eat lots of fresh fruits and vegetables, whole grains, and lean protein.
  • Avoid lots of salt (but use spices, especially spicy ones, liberally).
  • Avoid refined sugars and fried foods.
  • Avoid caffeine—it can make cramps worse.
  • Get plenty of sleep.
  • Use heat to relieve cramps so you can get to the gym and stick to your workouts.
When to Talk to Your Health Care Provider
If you try all of the above suggestions and your periods are still painful, listen to your body. Take a few days off if you need to, or focus on non-pelvic body parts, like your biceps and triceps. If your period symptoms are so rough that they're hindering you from performing your daily activities, then you should see your women’s health care provider.

Some women are concerned that if they exercise too much, their periods will stop altogether. If your periods are not regular, or seem to be fading away, see your doctor. But keep in mind that if you're not a vigorously-training athlete, exercise is probably not the cause of your cycle irregularity. Exercise-induced amenorrhea usually occurs in athletes who train vigorously, like long-distance runners (more than 30 miles a week), but it's thought to be triggered by the loss of body fat (fat cells are essential for hormone production), rather than exercise itself. Assuming that your menstrual irregularities are due to exercise might mean that other treatable causes get ignored. Amenorrhea can be dangerous to your overall health and warrants a visit to your women’s health care provider, as it can cause premature osteoporosis, infertility, and a higher risk of cardiovascular disease.

What I hoped to convey to those fourth-grade kids is what I hope to convey to you: exercising during your period will not result in physical damage, and it is safe and beneficial (unless your physician advises against it). And more importantly, that your body is amazing! If you respect your body by understanding it, listening to it, and caring for it, it will serve you well for a lifetime.

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Member Comments

  • Auna_Cycle a fertilized egg being implanted IS the beginning of pregnancy, either via natural implantation, or implantation via medical intervention. No further info required.
  • You mentioned what happens when a fertilized egg were to be implanted, but not what would happen if pregnancy were to happen naturally. That part seems incomplete. Please add to that section of the article. Thank you!
  • LORRAINEMHEINER
    That's a well articulated post about menstrual cycles and their impacts on women's health. Definitely, exercise must be carried out in menstrual days with proper medical suggestions in order to stay fit and alive. Also, women should take care of following best menstrual practices such as usage of menstrual cups as suggested by notable brands like http://www.cupiss
    ima.com so that periods should not harm or become an obstacle in their exercise routine. In fact, some women medical practitioners even think of using a cup menstruelle as one of the defensive exercise techniques that women should follow in their menstrual days.
  • Nowadays women are unaware about their body. Regular exercise keeps the muscles impact which later results into good physique. It's the monthly thing which will go on and on. So women should not stop the routine workout during menstrual days. To be prevented during those days, one must opt coupe menstruelle économique which encourage the users to engage with their bodies during menses. During those days the hormones are not balanced, which results in mood-swings and anxiety problems. By doing medication and yoga the body automatically starts retaining its pure energy which later helps.
  • Every other month I experience very low energy days during my period, so I take it easy, but I plan on doing some type of exercise anyway.
  • lifetime avid exerciser, never experienced menstrual cramps or any troublesome period symptoms, 41 yrs old.
  • Thanks for the tips but don't see that anymore.
  • Exercise during my period is NOT an option. I have PCOS and get contractions along with the cramps, bleed extremely heavily, and clot. I have seen a doctor, yes, but that doesn't mean I'm suddenly going to be jumping up and running on the treadmill. What it does mean is that I'll be lying low and on narcotics to dull the pain, along with having nausea and the occasional migraine.

    If you're one of those "normal" women who get to exercise and leave the house during your period, lucky you. This advice does not apply to all, and a trip to the doctor isn't necessarily going to change your life.
  • I've found that eating food high in Iron helps cravings, beets, tomatoes, spinach, etc. And light exercise: Long walk with music, or 10 reps of a few strength workouts.
  • AUDENITAG
    I think this all depends on the person and where they are in life. I am 46 and in the Peri-menopause stage. Every month is different and exercise isn't always possible. And yep I talked to my Doctor and she advices that I do what I can when I can. If you wonder why I said exercise isn't always possible it's because I also get migraines.
  • Had horrible cramps this morning so I popped some ibuprofen and did a moderate weight training dvd. I felt so much better afterwards and I'm still feeling pretty good several hours later!
  • CIRANDELLA
    I noticed that when I went through menopause, my period turned into a question mark.

    Thanks...I'll be here all week!
  • Caffeine will not make cramps worse. Midol and those types of menstral medications include caffeine for this exact reason.

    Otherwise great article.
  • MISSY563
    Exercising during period days can get anyone exhausted very fast. Iron pills need to be taken by every woman.If staining is an issue,use period panties during exercise.Me and my friends use adira period panties.They do a good job.
  • LITTLEMSMUFFET
    Please have your iron levels checked. Women who regularly have low iron levels tend to have heavier flow--not the other way around. If you get the iron level right-your flow (many times) will be lighter.

About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

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