What OB/GYNs Want You to Know About Exercising During Your Period

It’s totally normal to feel like doing as little as humanly possible when you’re menstruating. But if you do have the urge to work out during your period, know that it’s more than OK—in fact, exercising during this stage of your cycle may offer certain benefits. 

Below, a few perks you might notice if you do exercise during your period, plus tips for making the most of these workouts. 

Is It Safe to Work Out During Your Period?

Luckily, this is a simple answer: The U.S. Department of Health & Human Services’ Office on Women’s Health stresses that exercising while menstruating is absolutely safe. Unless you’re sick, injured, or incredibly tired or stressed, exercise is almost always beneficial for your mind and body, and that’s no different when you have your period.

“As long as you don’t have any medical issues and you feel well, there is no reason you can’t work out during your period,” says Kelly Culwell, MD, a board-certified OB/GYN, women’s health expert, and former medical officer for the World Health Organization. “Even in people with heavier periods, most people will not have any adverse health effects that would impact their ability to work out.”

You might have heard that working out during your period will lead to a heavier flow. But “contrary to myth, exercise during menstruation does not increase bleeding or put an otherwise healthy individual at increased risk,” adds board-certified OB/GYN Christie Cobb, MD.

What’s more, the Office on Women’s Health says, some lucky people might have more energy during their periods, and as a result may be extra motivated to do a yoga flow, jump into a sweaty strength training session, or rock an indoor cycling ride.

That’s not to say you’ll always want to, of course. While some folks do notice higher energy levels during their periods, others experience the opposite effect. Fluctuating levels of estrogen and progesterone—the two hormones that play a key role in regulating a person’s menstrual cycle—can impact mood and energy, and your desire to exercise (or not) can shift accordingly. 

Benefits of Exercising During Your Period

Not only is it safe to work out during your period, it may even be good for you. Here are a few potential benefits to consider:

1. It May Improve Your Mood

You might already know that exercise can deliver a spike of endorphins, one of the so-called “happy hormones” that positively impacts your mood. And if your period tends to bring along mood swings, anxiety, or irritability, you might experience a similar mood boost, Dr. Cobb says. A 2020 review of 17 studies found a link between regular exercise (regardless of the type) with improved premenstrual symptoms, including anxiety and anger. 

2. You Might Have More Energy Than Usual

Again, some people experience lower energy levels during their periods. But if you’re lucky enough to fall into the high-energy camp, you might actually find that you’re able to work out at a greater intensity than other times of the month. Fluctuating hormones are thought to be behind this shift in energy; estrogen and progesterone levels rise as the week of your period progresses, and many people feel more energetic with this increase.

3. It May Improve Cramps

More research is needed, but some studies have suggested that women who exercise regularly have less painful menstrual cramps. One theory? “Because movement can facilitate the flow of blood through the cervix from the uterus, exercise may also decrease the sensation of cramps,” Dr. Cobb says. 

4. Other PMS Symptoms Might Be Alleviated, Too

In addition to mood swings and menstrual cramps, there’s some evidence that a regular exercise habit can ease other period symptoms. For example, that same 2020 review found that exercise also effectively improved constipation, pain, and breast sensitivity.

5. It Might Lower the Risk of Heavy Menstrual Periods

Some research has associated regular exercise with a less intense flow. In a large 2021 study involving over 10,000 participants in Australia, highly active women were about 10 percent less likely to have heavy menstrual periods than those who didn’t exercise at all.

Are Some Exercises Better Than Others During Your Period?

There’s generally no reason to avoid certain exercises during your period (unless you just don’t feel like doing something, of course). And for most people, there isn’t one type of exercise that’s recommended more than others, experts say. “Really, any exercise is fine,” Dr. Cobb says.

There’s also typically no difference in a person’s ability to work out at different parts of their cycle, according to the Office on Women’s Health. Some research has found that among women participating in endurance events like marathons, those who have already ovulated but not yet started their periods may find they have a more difficult time pushing themselves during hot, humid conditions—but experts say that’s the only notable exception. 

Of course, everyone’s body is different, so remember to move in a way that feels good to you. “Some people will feel perfectly fine with hard workouts during their periods while others need to take it easy,” Dr. Culwell says.

More Tips for Working Out During Your Period

You don’t necessarily need to do anything special when working out during your period. But to maximize your comfort, experts recommend the following:

The Takeaway

There’s no reason to avoid exercising during your period (unless you want to, of course—in which case, listen to your body!). But a regular exercise habit, including working out when you’re menstruating, may deliver some unexpected benefits: You might notice less-intense symptoms like menstrual cramps and breast sensitivity, a lighter flow, and improved mood. What’s more, experts say that there’s no need to avoid certain forms of exercise during your period—generally, any type of workout that you feel up for is totally on the table.