Is it OK to work out during my period?
Many women wonder whether it is OK to work out during their period. The answer is easy: Yes! In fact, you may find that you can be more physically active and at a greater intensity at certain times of the month than at other times.
- Researchers have found that some women have fewer painful cramps during menstruation if they exercise regularly. There are almost no risks to regular physical activity, like walking, which may also help you feel better during your period.
- Exercising during your period may help relieve symptoms and is also beneficial for overall health. People do not need to restrict any particular physical activities while on their periods unless they experience pain or discomfort, which suggests they should slow down.
- According to the American College of Obstetricians and Gynecologists, exercise can help reduce feelings of depression. For many women, regular aerobic exercise lessens PMS symptoms. It may reduce fatigue and depression. Aerobic exercise, which includes brisk walking, running, cycling, and swimming, increases your heart rate and lung function. Exercise regularly, not just during the days that you have symptoms. A good goal is at least 30 minutes of exercise most days of the week.
Your menstrual cycle and hormones can effect your energy level:
Week 1: On the first day of your period, estrogen and progesterone levels are at their lowest. But they begin a gradual rise during your period. It may be easier to get active than in the previous weeks.
Week 2: In the week after your period ends, your energy levels might begin to go up. Estrogen levels begin rising quickly in preparation for ovulation (releasing an egg from the ovary).
Week 3: Estrogen levels peak around the time of ovulation, about two weeks before the next period for most women. When estrogen levels fall quickly after ovulation and progesterone levels begin rising, you may feel more tired or sluggish than usual. This does not mean that you should not exercise. In fact, being active might help boost your mood and give you more energy. Try exercising first thing in the morning, before your energy level goes down as the day goes on.
Week 4: In the week before your next period, you may feel less energy as both estrogen and progesterone levels are falling (if you are not pregnant). Physical activity may help premenstrual symptoms (PMS) get better even if your energy levels are low.
Try keeping a fitness journal to track your menstrual cycle and your energy levels during each workout. After a few months, you should be able to see when you have more or less energy during your cycle.
If you take hormonal birth control, like the pill, patch, shot, or vaginal ring, your energy levels may still go up and down with your cycle, but the differences may not be as noticeable.
What if I haven’t exercised in a long time?
If you haven’t exercised in a long time, and suddenly start a vigorous fitness routine, your period could stop or become irregular, a condition called Amenorrhea. In addition, exercising too much can cause missed menstrual periods or make your periods stop entirely. Irregular or missed periods are more common in athletes and other women who train hard regularly.
If you have health concerns or have not worked out in a while, it is a good idea to talk to a doctor or nurse about the types of physical activity that are right for you.
This is especially important if you:
- Have or are at high risk of heart disease
- Have had or are at high risk of a stroke
- Have or are at high risk of diabetes
- Have obesity (body mass index of 30 or greater)
- Have an injury
- Are pregnant
Talk to your doctor or nurse if you have irregular or missed periods. A regular period is a sign of good health. These period problems can lead to more serious health problems, including problems getting pregnant and loss of bone density.
