For most women, menstruation can bring discomfort such as abdominal pain, lower back soreness, and mood swings. However, engaging in appropriate exercise during this time not only doesn’t burden the body—it can actually help relieve discomfort, improve mood, and contribute positively to overall health. Still, many women wonder: which exercises are beneficial during menstruation, and which ones might make symptoms worse?

Benefits of Exercising During Menstruation：

Many women tend to rest completely during their period due to pain, fatigue, or low mood. However, complete inactivity can lead to poor blood circulation, which may worsen cramps and fatigue. Moderate exercise helps improve circulation, alleviate menstrual discomfort, and release endorphins, which enhance mood and reduce anxiety and depression. Additionally, regular movement helps maintain muscle strength and flexibility, preventing stiffness from prolonged sitting or inactivity.

Research shows that the best results during menstruation come from moderate-intensity, low-impact activities. For most women, exercise during their period won’t negatively affect their cycle—in fact, it can help ease symptoms.

Recommended Exercises During Menstruation：

1. Yoga

Through gentle stretching and breathing, yoga helps relax tense muscles and relieve pressure in the abdomen and lower back.

2. Walking

Walking is a low-intensity aerobic activity ideal during menstruation. It promotes circulation, reduces discomfort, and is easy to maintain. A 30-minute walk each day can help improve both mood and physical well-being.

3. Cycling

For women who don’t have severe menstrual symptoms, cycling is a great aerobic option. Low-intensity cycling improves circulation, relieves cramps and backaches, and relaxes the leg muscles.

4. Swimming

Some women find swimming to be particularly suitable during their period. Water-based activities reduce physical impact and use buoyancy to ease pressure on joints and muscles. Swimming also boosts circulation and metabolism.

5. Light Strength Training

If menstrual symptoms are mild, light strength training can be beneficial. Bodyweight exercises such as squats or modified push-ups help build strength and improve stability. It's important to keep the intensity low, focusing on higher repetitions with lower resistance.

Exercises to Avoid During Menstruation：

1. High-Intensity Cardio

Intense aerobic workouts like running, HIIT, or jumping rope may strain the body and worsen cramps or dizziness, especially on the first day or during heavy flow. Such activities can disrupt hormone balance or intensify discomfort.

2. Heavy Strength Training

During menstruation, particularly in the first few days, the body may feel weaker. Heavy lifting or intense resistance training can lead to exhaustion and increase the risk of injury. It may also worsen pain in the abdomen or lower back.

3. High-Impact Activities

Exercises involving jumping or high impact on joints—like sprinting or plyometrics—can cause discomfort. Hormonal changes during menstruation may also reduce ligament flexibility, increasing injury risk.

4. Abdominal Workouts

While core exercises are normally beneficial, intense abdominal workouts during menstruation (such as crunches or sit-ups) can put excess pressure on the abdomen, worsening bloating or cramps.

5. Prolonged Standing or Competitive Sports

Long periods of standing or engaging in competitive sports like basketball or soccer can overexert the body, intensifying fatigue and discomfort.

Conclusion

In summary, moderate exercise during menstruation can ease cramps, boost mood, and enhance physical health. However, it’s important to choose activities based on individual condition and avoid high-intensity or high-impact workouts. The key is to listen to your body, avoid overexertion, and make sure that exercise during your period supports, rather than hinders, your well-being.