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Impact of Physical Activity on Menstrual Health

Menstruation is a monthly process that brings along a host of physical and emotional changes. From cramps to mood swings and fatigue to bloating.

Every cycle can be different. Many individuals find it challenging to maintain their usual routine during this time, and physical activity is often one of the first things to take a backseat. However, did you know that regular movement can actually support your menstrual health?

The connection between menstruation and physical activity is stronger than most of us realize. Physical activity plays a key role in supporting hormone balance, regulating cycles, reducing PMS symptoms, and enhancing overall well-being. With the right approach, workout and menstruation can coexist harmoniously.

At Ujaas, we believe in empowering women, girls, and menstruators of all gender identities with knowledge and tools through our menstrual health and menstrual hygiene initiative. Understanding how physical activity impacts menstrual health is a step forward in that mission.

Why It's Important to Talk About Menstruation and Physical Activity

Despite the growing conversation around periods, one common myth still prevails: “You should not exercise on your period.” But current research and real-life experiences tell us the opposite. Engaging in physical activity, even during menstruation, can have significant benefits. It helps regulate cycles, reduces stress, and even alleviates pain in many cases.

With menstruation being such an integral part of life for millions of individuals, it’s important that we don't just focus on managing discomfort but also on building habits that contribute to long-term menstrual health. That's where the menstrual health and menstrual hygiene initiative becomes critical: by encouraging education, lifestyle changes, and open dialogue.

How Does Physical Activity Affect Menstrual Health?

Let us break down some of the key ways physical activity can influence your period and overall reproductive health.

1. Regulates Hormonal Fluctuations

Regular physical activity can help regulate the hormones that control your menstrual cycle. Exercise improves the balance of estrogen and progesterone, two key hormones involved in menstruation. This leads to more regular cycles and reduced chances of delayed or missed periods.

2. Reduces Menstrual Cramps

Movement increases blood circulation and releases endorphins, the body’s natural painkillers. This can ease the uterine contractions responsible for menstrual cramps. Whether it's yoga, stretching, or light cardio, staying active can significantly reduce discomfort.

3. Improves Mood and Mental Health

Periods often bring mood swings, irritability, and anxiety. Physical activity stimulates the release of serotonin and dopamine, which are hormones responsible for boosting mood and reducing stress. This is one of the simplest ways to combat emotional PMS symptoms.

4. Supports Healthy Weight Management

Being either underweight or overweight can impact menstrual health. Exercise helps maintain a healthy body weight, which is essential for hormonal regulation and fertility.

5. Reduces Bloating and Fatigue

Low-intensity exercises like walking or cycling can help reduce water retention and bloating. Gentle movements also energize the body, fighting off fatigue during menstruation.

What Types of Physical Activity Are Best During Menstruation?

Not all workouts are suitable at all times during your cycle. Here is how you can align your activity levels with the different phases of your cycle:

During Menstruation (Days 1-5)

Your energy levels may be low, and cramping can make intense workouts difficult.

  • Light walking
  • Gentle yoga and stretching
  • Breathing exercises

Follicular Phase (Days 6-14)

You'll likely feel more energized and stronger. This is the best time to increase workout intensity.

  • Running or cycling
  • Strength training
  • Group fitness classes

Ovulation (Around Day 14)

Hormone levels peak, and so does performance ability. Take advantage of the energy boost!

  • High-intensity interval training (HIIT)
  • Power yoga
  • Cardio dance

Luteal Phase (Days 15-28)

You may start to feel sluggish or irritable. Modify intensity based on your body’s feedback.

  • Moderate strength training
  • Pilates
  • Low-impact cardio

This approach to menstruation and physical activity allows you to be in tune with your body and give it what it needs at each phase.

Common Symptoms During Periods That Physical Activity Can Help Manage

Let's take a quick look at how workouts help with common period symptoms:

  • Cramping: Improved circulation and endorphin release reduce cramp intensity.
  • Mood swings: Better regulation of cortisol and increase in serotonin help stabilize mood.
  • Bloating: Increased lymphatic flow helps reduce water retention.
  • Fatigue: Gentle activity improves energy without putting stress on the body.
  • Back pain: Stretching and yoga can relieve lower back discomfort.

Myths About Workout and Menstruation - Busted!

There are a few misconceptions that often discourage people from exercising during their periods. Let us address and debunk them.

  • "You should avoid all forms of exercise on your period".
    Not true. Movement, especially gentle exercise, can actually relieve pain and lift your mood.
  • "Exercising makes your period heavier".
    There’s no scientific evidence to support this. In fact, exercise can lead to lighter periods over time.
  • "You won’t perform well during workouts".
    While energy levels fluctuate, many people find they perform better during ovulation.
  • "Menstruation makes your body fragile".
    Your body is resilient. Physical activity builds strength and endurance over time.

Tips to Safely Exercise During Your Period

If you’re new to integrating exercise into your period routine, here are some helpful tips to get started:

  • Listen to your body. Modify intensity based on how you feel.
  • Stay hydrated. Drink plenty of water to avoid fatigue and bloating.
  • Wear comfortable activewear. Choose breathable fabrics and reliable menstrual hygiene products.
  • Prioritize recovery. Include rest days and use heat therapy if needed.
  • Track your cycle. Understanding your cycle phases helps you plan your workouts effectively.

All of these habits contribute to better menstrual health and hygiene, supporting a proactive lifestyle.

When Should You Avoid Exercising?

While movement is generally beneficial, there are times when rest is more appropriate:

  • If you’re feeling dizzy or lightheaded
  • Experiencing severe menstrual cramps or heavy bleeding
  • Diagnosed with conditions like endometriosis or PCOS, consult your doctor for safe activity plans

The goal is not to push your body but to support it. Rest is also a crucial part of any fitness and wellness plan.

Final Thoughts: Empowering Menstrual Health Through Movement

Understanding the relationship between physical activity and menstrual health is key to developing a healthier, more balanced life. It’s not just about “powering through” periods but about building sustainable habits that support you throughout your cycle. The more in tune you are with your body, the better you can respond to its needs.

At Ujaas, our menstrual health and menstrual hygiene initiative focuses on empowering every menstruator with the knowledge and tools to care for their bodies confidently and comfortably. Integrating movement into your monthly routine is not just good for your periods, it’s good for your life.

About Ujaas

Founded by Advaitesha Birla, Ujaas is a movement dedicated to ensuring girls and young women are equipped with the right knowledge and resources to manage their menstrual health with dignity. Through our community-focused menstrual health and menstrual hygiene initiative, we aim to eliminate stigma, promote education, and build a healthier, more confident future for every menstruator.