How to exercise during your menstrual cycle + 6 hacks!

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2025-09-05

Every month we face the inconvenience of feeling a bit under the weather as women. For some lucky girls, this inevitable part of femininity passes easily and for 2-3 days, while for others it lasts a whole week accompanied by pain. It is important to listen to our body, and it almost always tells us that it needs to move. That is why today we are sharing with you how to exercise during your menstrual cycle + 6 hacks to make it easier for you in this already more difficult period.

1. Adapt your workouts

Organization and planning are important, but if you have more pain than usual or feel tired, listen to your body and change your planned workout so as not to overwork your body.

Due to the drop in energy during menstruation, low-intensity aerobic exercises are suitable because they move our body without overloading it. Try:

Walking
Swimming
Running at a light pace
Cycling

Many women experience abdominal or lower back pain during this time of the month, so heavy loads are not recommended.

2. Flexibility and Mobility

While we’re on our period, it’s a perfect time to work on our body’s flexibility and mobility. They’re related, but they’re not exactly the same thing.

Flexibility is the way our muscles and connective tissues can lengthen and stretch. When we’re more flexible, we can move through a greater range of motion.
Mobility refers to the way we move larger parts of our body.

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Flexibility is part of mobility, but it also includes joint stability, strength, coordination, and control.

Stretching and mobility work are great additions to our routine. They’re often skipped because we don’t have the time or energy after a harder workout, so this time of the month is perfect to focus on improving our mobility and flexibility.

Now that we’ve discussed how to exercise while on your period, it’s time to share a few hacks to make it easier for you!

Hack #1 Choose the right time to exercise

If you are one of those people who likes to move around after a long day at work – do it. You will feel toned, your muscles will relax and you will feel better.

However, if morning workouts have a refreshing effect on you and prepare you for the day ahead – do not change your schedule.

Hack #2 Stay hydrated

During menstruation we feel bloated because our body retains more water.

To improve our hydration it is important to drink enough fluids.

Water
Unsweetened tea
Electrolyte drinks

All of them will be our best allies.

Hack #3 Avoid caffeine

Coffee and energy drinks can worsen PMS symptoms. It is possible that we experience more severe pain and be more irritable because of it. Instead, try:

Green tea
Matcha latte
Warm water with lemon
Iron and magnesium-rich smoothies with ingredients like spinach and bananas

Hack #4 Take the right supplements

Magnesium – helps our muscles relax, which will also help relieve cramps.

Omega-3 fatty acids – have an anti-inflammatory effect that can relieve pain.

Iron – if you’re feeling low on energy, iron supplements can help stave off fatigue

Hack #5 Heat to relax muscles

Heat can be a natural relief for abdominal and lower back pain.

Use:

Hot water bottle
Warm shower
Warm compress

Important: Be careful not to burn yourself in your desire to relieve your pain!

Hack #6 Choose the right clothing

Breathable and absorbent clothing is extremely important. This way we eliminate the possibility of:

skin irritation
unpleasant odor

Choose dark, comfortable clothes that, in case of an accidental leak, will not be noticeable.

No need to stop exercising!

During exercise, our body releases hormones called endorphins. They help:

pain relief
relaxation
improve mood

This is exactly what we need during our period! In addition, physical activity stimulates blood circulation and improves the circulation of oxygen and nutrients in the tissues, which helps recovery and reduces abdominal and lower back pain.

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