Avoiding exercise when you’re on your period is super understandable, especially if you’re prone to painful cramps and mood swings, but experts believe that certain workouts during the menstrual phase can actually be very beneficial, and can even help alleviate cramps or discomfort and combat fatigue and low mood.
Bobbie Butters, a Lecturer in Sport and Exercise Science at the University of Central Lancashire for Mirafit, explains how you can make exercise work for you during your period.
Firstly, tracking your menstrual cycle will always help you understand how each phase affects you, and it will make it easier for you to navigate through different symptoms you may experience. For example, energy levels usually rise during the follicular and ovulation phases, but tend to drop through the menstrual and luteal phases.
“Therefore, symptoms can be alleviated by consistently staying active and incorporating certain exercises during all four stages”, Butters explains.
Understanding the Cycle Phases
The menstrual cycle consists of four different phases.
- Menstrual phase (days 1-5): The menstrual phase marks the beginning of the menstrual cycle, and it’s when you get your period. During this time, progesterone and oestrogen levels are typically low, causing the tissue lining the inside of the uterus to shed through the vagina. Symptoms usually include abdominal or pelvic cramps, back pain, bloating, fatigue, cravings, headaches and nausea.
- The Follicular Phase (days 6-14): During the follicular phase, the pituitary gland releases follicular stimulating hormone (FSH), which causes one ovarian follicle to mature. Although some people experience symptoms associated with the menstrual phase, such as bloating and discomfort, during the follicular phase, many others experience a rise in energy levels and strength.
- Ovulation (around day 14): During ovulation, oestrogen levels increase and the brain releases luteinising hormone, causing the ovarian follicle to release a mature egg. Oestrogen levels decrease again once the egg is released. The ovulation phase typically brings heightened energy levels and better moods, however some report symptoms similar to that of the menstrual and follicular phases.
- Luteal Phase (days 15-28): The luteal phase is the final phase of the menstrual cycle. During this phase, the ovarian follicle that released the mature egg becomes the corpus luteum, a collection of cells that make the uterus ready for the possible implantation of a fertilised egg. During the luteal phase, oestrogen and progesterone levels usually peak. Around this time, energy levels typically decrease and premenstrual symptoms start appearing.
How Should You Workout During Your Menstrual Cycle?
Every menstrual cycle is different, and everybody will experience different symptoms. When planning your exercise routine around your menstrual cycle, the most important thing will always be to listen to your body, so that you can tailor your routine to suit you. Don’t be afraid to take it easy at times, or to adjust the intensity of your exercises depending on how you’re feeling. That being said, here are some exercises that are likely to help alleviate negative symptoms:
- Walking, yoga, stretching and light pilates are good gentle exercises that can ease cramps and reduce fatigue.
- Light jogging and running can boost your mood and lessen menstrual blood flow.
- For those with minimal symptoms, plyometrics such as burpees, box jumps and jump squats are recommended, particularly during the luteal phase.
- Any form of cycling improves cardiovascular health and increases your heart rate.
- Strength and resistance training is a great form of exercise to take on when you feel your energy levels rise, possibly during the follicular and ovulation phases.
- Meditation and breathing exercises can reduce stress and help with mood swings and other PMS symptoms.
Properly understanding your menstrual cycle and the symptoms you experience throughout it can help you to design workout plans that suit your body the best. There are lots of resources and methods available to help you identify and manage these symptoms.
Tracking your cycle and logging symptoms is always really helpful. It can help you notice patterns within your cycle and help you examine how your body reacts after different exercises. There are a range of different apps that you can use to track your cycle and make predictions, as well as providing helpful insights, such as Flo and Clue. FitrWoman is designed specifically for female athletes, and offers training and nutrition tips based on your menstrual cycle.
What you eat during your cycle also affects how you feel. During the menstrual phase, avoid very sugary foods and drinks, as this can lead to spikes in your blood sugar, causing symptoms such as mood swings and irritability. Try and stay away from caffeine too, as it tends to make cramps and bloating worse. Instead, opt for foods that are rich in iron, magnesium and Vitamin-C, as well as anti-inflammatory foods. Leafy greens, nuts, berries, fatty fish, lean red meat, and citrus fruits are all foods that will give your body what it really needs throughout the menstrual cycle.
Smartwatches and Fitbits can help you observe your physical performance and recovery during the different phases of your menstrual cycle. These devices also often allow you to track your sleep and mood, which will both have an impact on athletic performance.
Seeking professional guidance from coaches and trainers who understand the connection between athletic performance and phases of the menstrual cycle is also a good idea. Coaches with this kind of knowledge can help you design the best workout plans, while nutritionists can provide diet plans based on hormonal balance.