While it makes sense to avoid strenuous exercise during your period, gentle activities like walking, jogging or cycling are considered natural “pain relievers” that can help ease uncomfortable symptoms.

How do you usually experience your period? Typically, there are two fairly common options: either continue with your regular exercise routine, or take a break to give your body a break and enjoy some downtime. One of the reasons many people avoid exercising during their period is the belief that joints become loose due to hormonal changes, making movement difficult and potentially causing injury. But is this really true?

Exercise - a natural pain reliever

While it’s wise to avoid strenuous exercise during your period, light activities like walking, jogging, or cycling are considered natural “pain relievers” that can help ease uncomfortable symptoms. Carl Robinson, MD, family medicine physician and founder of Urban Housecall Health Media Group, told the outlet, “Just riding a bike and getting some fresh air can relieve menstrual cramps more effectively than ibuprofen.” ( Ibuprofen is a nonsteroidal anti-inflammatory drug (NSAID) that is widely used to relieve pain, reduce fever, and reduce inflammation. It works by inhibiting the enzyme cyclooxygenase (COX), which reduces the body’s production of inflammatory substances such as prostaglandins.) Indeed, studies show that exercise not only helps control pain, but is also more effective than traditional treatments like painkillers or acupressure. When you exercise gently, your body releases endorphins and endocannabinoids—two natural compounds that not only improve your mood but also act as powerful painkillers.

How to exercise properly

If you&#39;re a woman, chances are you&#39;ve used an app to track your menstrual cycle. Hormonal fluctuations during each phase of your cycle play a major role in your body&#39;s ability to exercise and your endurance.<ol style="text-align: justify;"><li> Week 1: Ready for the Challenge</li></ol> During the first week of the 28-day cycle, the body releases gonadotropin, which initiates the secretion of estrogen. This is the “golden” period for improving health and training efficiency. Estrogen not only stimulates muscle growth but also brings about a cheerful mood and abundant energy. According to research from Camilo José Cela University (Spain), the post-menstrual period is when metabolism and protein synthesis are strong, optimally supporting muscle development and burning energy. Therefore, do not skip high-intensity exercises such as HIIT or lifting heavy weights to maximize your body&#39;s potential. This is also the time when you can easily overcome challenges that may have previously felt “impossible”.<ol start="2" style="text-align: justify;"><li> Luteal Phase: Listen to Your Body</li></ol> Starting around day 15, as you enter the luteal phase, your energy levels tend to drop due to hormonal changes ( progesterone levels rise while estrogen levels decline). This change can present you with a number of challenges, from increased appetite to increased fat storage. According to research from the University of Tübingen (Germany), insulin response during the luteal phase is less effective, making it harder to control blood sugar and cravings. Furthermore, when serotonin levels drop, you are more likely to experience negative feelings or fall into a state of emotional eating. To find balance, choose foods that are low in calories but rich in nutrients, and find joy in gentle activities like yoga, pilates , or meditation to calm your mind.<ol start="3" style="text-align: justify;"></ol>

<ol start="3" style="text-align: justify;">
<li>During your period: Maintain a routine</li>
</ol>
According to Dr. Carl Robinson, it's perfectly fine to continue your exercise routine during your period, as long as you don't experience severe symptoms like cramps or excessive fatigue.
During these days, the abdominal and pelvic areas often become more sensitive. So if your body feels heavy or tense, prioritize gentle exercises such as yoga and stretching. These movements not only relieve pressure in the pelvic area but also effectively support pain relief without causing undue stress to the body.
Furthermore, at this stage, the amount of iron and hemoglobin in the body may decrease, affecting endurance and energy. You should adjust the intensity of your workout, choosing exercises that are suitable for your body condition instead of trying to maintain high intensity. However , if your cycle lasts longer than a week or your menstrual flow is heavier than usual, stop physical activities immediately and consult a specialist for advice. It is important to listen to your body and protect your own balance during these sensitive days.

<div class="flex max-w-full flex-col flex-grow"><div data-message-author-role="assistant" data-message-id="a2ee8ae8-959d-4669-97b5-aeab47a76610" dir="auto" class="min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5" data-message-model-slug="gpt-4o"><div class="flex w-full flex-col gap-1 empty:hidden first:pt-[3px]"><div class="markdown prose w-full break-words dark:prose-invert light"> When you want to fuel your workout</div></div></div></div>

During the sensitive days of your cycle, smart food choices can help significantly reduce common discomforts. Anti-inflammatory foods such as green leafy vegetables, olive oil, broccoli, salmon, berries, and bananas not only provide omega-3s, fiber, vitamin C, and polyphenols, but also help reduce inflammation, thereby helping to relieve menstrual cramps. On the other hand, inflammatory foods like red meat, fried foods, white flour, and sugary foods should be kept to a minimum. While sweets may be tempting in the short term, they can increase feelings of discomfort and make you feel worse in the long run. Water is also important. During menstruation, the body is prone to dehydration, which can make cramps worse, especially after exercise. To avoid this, drink water regularly, at least 700ml per hour when exercising. However, do not drink too much at once, but divide it into small sips so that the body can absorb it easily and maintain stable hydration. Photo: marielounurk, leximars, tawnyjanae

Should you exercise while on your period?

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