Yes, you can and often should work out on the first day of your period, as exercise can help ease cramps and boost mood, but it's crucial to listen to your body and adjust intensity based on fatigue or discomfort; light cardio, yoga, or walking are great for heavy days, while more intense workouts might be fine if you feel energetic.
While it might seem counterintuitive to exercise during this time due to cramps, headaches, and bloating, it's actually very beneficial. There's no scientific reason to skip workouts during your period, and in fact, exercising can alleviate many of the symptoms that come with your cycle.
Most people would suggest that during your period, it's better to do the exercises you can tolerate, that are good for your body, and that you like to do. For many people, the first day or two of their period may be not the best time to exercise. This is typically due to a heavier flow.
Train or rest during your period
Day 1–7: Menstrual phase (low energy). Rest, practice yoga and gentle exercises. Day 8–13: Follicular phase (rising energy). You can increase intensity and try different types of exercises.
Period self-care
During menstruation, avoid: High-intensity cardio workouts, such as sprints, long-distance runs over 10 km, or fast-paced cycling. These can intensify bleeding and increase lower body tension, leading to more discomfort. High-intensity interval training (HIIT).
There is nothing wrong or harmful with taking a shower while you are menstruating -- if there is any time you want to keep yourself a bit extra clean, that is the time. I used to bleed so heavily I'd put a tampon in before I left the shower stall so I wouldn't drip across the floor or get blood on the rug or towel.
Chronic over-exercising and under-fueling your body can cause lighter or irregular periods or even make them stop altogether. Exercise is good for you, but overtime a vigorous fitness routine and low-calorie diet puts strain on your body that can cause periods to become irregular or stop altogether.
Excessive cramping and vomiting could be a sign of an abnormal period. Heavy menstrual bleeding and prolonged menstrual cycles could also signify that you're dealing with this condition. Other examples of abnormal periods include: Periods that are less than three weeks apart or more than five weeks apart.
The luteal phase represents the second half of a woman's cycle. During this phase progesterone levels peak, resulting in an increase in resting heart rate, and decreases in aerobic capacity and ability to tolerate heat. Exercise may feel like an uphill struggle and you will tire more quickly.
It can be tempting to skip working out on your period, but you could be leaving major benefits on the table, from improved mood to fewer cramps. Learn the best workouts for each phase of your cycle — plus four tips for better period workouts.
During our period, our hormone levels reach their lowest points. Oestrogen and progesterone levels decrease, meaning our recovery rate during exercise is faster. This makes an extra set of reps or a post-work run much easier to handle, but it doesn't necessarily mean we'll do the extra work or burn the extra calories.
Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life. Exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30%.
Most adults need 7–9 hours of sleep, but if you're dealing with PMS symptoms, discomfort, or hormonal fluctuations, your body may require 1–2 extra hours. Don't feel guilty for going to bed earlier or hitting a longer bedtime routine. It's your biology, not a lack of willpower.
Stick to low-intensity movement.
If you're experiencing a lot of period pain, gentle activities like walking, cycling, swimming, or using the elliptical can help you feel better, says Dr.
More hormones means a decrease in anabolic, or muscle-building, capacity. This means that it's time to take it easier, focusing on lower-intensity workouts with more recovery time. Also, rather than being able to easily access stored carbohydrates, your increase in hormones has that energy locked up tight.
The most common reasons are:
There's absolutely no scientific evidence that washing your hair during your period has any effect on fertility. None. Zilch. It's a myth that somehow still finds its way into conversations, usually passed down from well-meaning elders who genuinely believed it to be true.
Home remedies-
During menstruation, you should avoid heavy/intense exercise, excessive caffeine, alcohol, salty/sugary foods, and tight clothing, as these can worsen cramps, bloating, and mood swings; also, practice good hygiene by changing menstrual products frequently (every 3-4 hours for tampons) to prevent infection and avoid strenuous activities if you feel fatigued or in pain.
Is it compulsory to workout during periods? No, it is not compulsory. However, if your period cramps are bearable, workouts during periods can be helpful. Squats during periods are a great option.
Menstrual Phase (Days 1–5)
Focus on gentle movement: light cardio like walking or cycling, gentle yoga, and mobility drills. Strength: Low to moderate intensity with higher reps (e.g., bodyweight exercises or lighter weights).
Studies have found that women who exercise regularly are less likely to suffer menstrual pain, cramps and mood disturbance. We are not certain why exercise is helpful for PMS but studies demonstrate that exercise can release 'happy' hormones such as serotonin and endorphins, which may explain the benefit.
Your period can last between 2 and 7 days, but it will usually last for about 5 days. The bleeding tends to be heaviest in the first 2 days.