INTRODUCTION

As soon as we hear the topic of best exercise during periods, the first question that comes to the mind of many girls is – “Should we even exercise during periods?”

And the simple answer is – yes, definitely!

While on one hand you experience cramps, fatigue, mood swings and low energy during your periods, on the other hand light to moderate exercise helps relieve your symptoms. Science also says that movement during periods releases endorphins (feel-good hormones) which reduce pain and stress.

But the question is – which is the best exercise during periods?
Every body is different, so it is important that you choose exercises that are gentle, effective and according to your energy level.

WHY YOU SHOULD EXERCISE DURING PERIODS ?

Many girls just want to rest during their periods, and that is not wrong either – but a little movement or light workout can actually be more beneficial for you.

Here are some strong reasons why you shoulder exercise during periods:

1. Reduces cramps

Exercise improves blood flow in your body, which releases the muscle tension around the uterus.

• Result? Cramps are felt less.

2. Mood swings are under control

The endorphins released during exercise instantly uplift your mood.

• Depression, anxiety and irritability all get reduced.

3. Fights fatigue

With a little movement, your body feels more alert.

• Energy levels are naturally boosted.

4. Hormonal balance improves

Light workout helps to stabilize estrogen and progesterone levels.

• His can also regularize your cycle.

5. Bloating and water retention reduces

Movement improves digestion and excess water is flushed out.

• Stomach feels lighter and swelling also reduces.

Note: Every body is different. If your pain is severe or the flow is heavy, then it is absolutely correct to take some rest.

BEST EXERCISE DURING PERIODS

Everyone’s energy level is different during periods. Some people feel active, while others just want to rest. But if you can do a little movement, then this best exercise during periods will be super helpful for both your body and mind.

1. Walking

The most simple and effective exercise.
Light walking improves blood circulation, reduces cramps and makes the body feel relaxed.

• 20–30 minutes daily walk recommended
• Outdoors or treadmill – both will work
• Walk with music = mood boost

2. Light Stretching

Stretching releases tension in the lower back, thighs and pelvic area.
Perfect when there are cramps but movement is required.

• 5–10 min light stretches after walk
• Avoid over-stretching
• Focus on legs, hips, lower back

3. Yoga

It is not possible that yoga is not mentioned in the list of best exercise during periods! Some specific yoga poses directly target period cramps and bloating.

Best Poses:

• Child’s Pose (Balasana)
• Cat-Cow Stretch
• Reclining Twist
• Legs up the wall (Viparita Karani)

Avoid inverted poses like headstands during heavy flow

4. Pilates

Low-impact and slow movements, Pilates moves keep your core and back muscles active.

• Helps with posture, digestion, and bloating
• Use mat and bodyweight only
• Focus on breathwork

5. Low-Intensity Cardio

If energy is a little better, choose cardio options like light cycling, elliptical or stepper.

• 15–20 min low pace
• Sweating helps reduce water retention
• Avoid sprinting or intense intervals

6. Light Strength Training

If you are training regularly and the cramps are manageable, you can train with light dumbbells or resistance bands.

• Use 50–60% of your regular weight
• Focus on upper body / arms
• Avoid max effort lifts

7. Swimming (If Comfortable)

Swimming provides relief from back pain and full body fatigue.
Just take care of hygiene and choose a clean pool.

• Water pressure relieves bloating
• Cool water = mood booster
• Use tampons or menstrual cup if needed

8. Breathing Exercises & Meditation

Even when you’re not exactly in a workout mood, you can handle anxiety, irritation and mood swings with breath control and mindfulness.

• 5–10 min deep belly breathing
• Try guided meditation apps
• Helps with sleep and calmness

EXERCISES AVOID DURING PERIODS

When it comes to the best exercise during periods, it’s important to understand which exercises to avoid — especially when the flow is heavy or the cramps are severe. Every body reacts differently, and certain movements can make your symptoms more uncomfortable.

1. Heavy Weight Lifting

• The body is already weak and sensitive during periods.
• Heavy lifting can increase lower back and pelvic pressure.
• This causes more cramps and fatigue.

2. High-Intensity Interval Training (HIIT)

• Moves like jump squats, burpees, sprints create high pressure.
• During periods, these types of workouts can increase dizziness, nausea or even spotting.
• Low intensity is a better option.

3. Long-Distance Running

• Long running sessions drain energy, especially when your iron level is low.
• This can increase fatigue and body ache.

4. Inverted Yoga Poses

• Yoga poses like Headstand, shoulder stand, handstand can disturb blood flow.
• Inverted poses during heavy flow feel quite uncomfortable and risky.
• Avoid them during the first 2–3 days.

5. Core-Intensive Moves

• Core-heavy exercises like crunches, leg raises, Russian twists can increase cramps.
• Skip core work when the pain is too much.

6. Any Exercise That Feels “Too Much”

• Everyone’s period experience is different. If any workout feels uncomfortable or cramps increase, stop immediately.
• Listen to the body – do not force it.

PRO TIP: The best exercise during periods is one that is comfortable and manageable for you.
Avoid intensity, go for consistency

THINGS TO KEEP IN YOUR MIND BEFORE YOU START

Working out during periods is helpful — but not without planning. If you want your workout to be safe, comfortable and effective, then you must remember these basic things before you begin your best exercise during periods routine:

1. Listen to your body

• Every period cycle is different every month. Sometimes there are more cramps, sometimes fatigue or mood swings.
• If the body is feeling tired or in pain, then skipping the workout is totally okay.

2. Stay Hydrated

• Water retention and dehydration are common during periods. You can avoid fatigue and dizziness by drinking water during workout.
• It is important to drink water 30 minutes before and after the workout.

3. Use Proper Hygiene Products

• There is a lot of movement during workouts, so use hygienic and secure menstrual products — like tampons, menstrual cups, or high-absorbency pads.
• You can also take backup protection to avoid leakage or chafing.

WHEN TO SKIP EXERCISE

When we talk about best exercise during periods, it is also important to understand when not to exercise. Movement is not helpful all the time – in some situations it is best to take rest.

These are some conditions where you should avoid workout:

1. When cramps are too much

• If you are having unbearable cramps where even standing is becoming difficult, it is better to skip exercise that day.
• Use a heat pad, take rest, and continue from the next day.

2. Days of heavy bleeding

• The flow can be very high during the first or second day of the period. In such a situation, excessive movement can cause discomfort or leakage.
• Light walk or stretching is fine, but avoid intense workout.

3. Feeling dizziness or dizziness

• Sometimes fatigue and dizziness occur due to low iron level.
• Exercising at this time can be risky — there is a chance of falling.

4. With fever, vomiting or infection

• If there is a viral infection, stomach issue or fever in the body along with periods, then take complete rest.
• Let the body recover — it is safe to get back to the routine after that.

5. Doctor has forbidden it

If you have PCOS, Endometriosis, or any other medical issue and the doctor has recommended rest, then follow his advice.

“Best exercise during periods” does not mean that you have to workout all the time. Self-care > discipline happens when the body signals that rest is needed.

CONCLUSION

Staying active during periods is important not just for your physical health but also for your mental well-being.

Without over-stressing your body, you can effectively manage cramps, mood swings, fatigue and bloating with light and smart movements.

The best exercise during periods may be different for each person. Some days a light walk feels perfect, sometimes soft yoga or stretching feels better.

The important thing is that you understand your body signals and choose movements accordingly.

So stay in your comfort zone and exercise, take rest when necessary, and handle your menstrual cycle confidently with the help of best exercise during periods

READ MORE:

• How to Increase Breast Size with Food, Yoga, and Massage : Top Tips That Actually Work

• Top 7 Morning Drink for Glowing Skin You Can Make at Home: Best Morning Drinks for Skin

FAQs