Bleeding and Sweating? Exercise Tips for That Time of the Month

Bleeding and Sweating? Exercise Tips for That Time of the Month

You know the feeling. That time of the month when you’re cramping up and just want to curl into a ball with a heating pad and a pint of ice cream.

So how do you motivate yourself to work out when you’re bleeding and sweating?

Don’t worry, you got this! This post will give you pro tips on what to wear, what to eat, how to modify your routine, and more so you can keep your fitness goals on track all month long.

You got this, girl!

The Benefits of Exercising During Your Period

Staying active during your period has some major upsides. First, it releases endorphins that act as natural painkillers, relieving cramps and discomfort. Even light activities like walking or yoga can help.

Exercise also reduces stress and anxiety, which many experience during their cycle. Some cardio or strength training will boost your mood by releasing feel-good hormones.

It may seem counterintuitive, but working out during your period can increase your energy levels. While you may feel tired, exercise provides an energizing effect. Even just 30 minutes of movement can make a big difference in your fatigue and motivation.

Finally, staying active keeps your cycle regular. Exercise impacts hormone levels, and inconsistent physical activity can lead to irregular or missed periods over time. Try to maintain your normal routine and you’ll keep your period on schedule.

Of course, listen to your body and don’t overdo it. But with the right modifications, exercising during your period can have significant benefits for both your physical and mental well-being. Why not give it a try?

Low-Impact Workouts to Try During Menstruation

Light Cardio

Going for a walk, jog, or bike ride can release feel-good endorphins without taxing your body. Aim for 30 minutes a few times a week. The fresh air and movement will boost your mood and energy level.


Gentle yoga focuses on slowly stretching and strengthening your body. Poses like cat-cow, bridge, and seated twist are soothing when you have cramps. Yoga also encourages deep breathing which can help alleviate discomfort.


Pilates targets your core muscles with controlled movements. Exercises like the plank, roll-up, and leg slide are doable during your period if you listen to your body. Pilates may reduce bloating and improve flexibility.

With the right modifications, you can stay active in a way that’s comfortable for you. Don’t push yourself on high-intensity days, but do try to move when you’re up for it. Exercise provides physical and mental relief that can make menstruating more manageable. Find what works for you and stick with it!

Yoga Poses That Can Alleviate Cramps

Gentle twisting poses

Twisting yoga poses are gentle and effective for relieving cramps. Try bending your knees and slowly twisting side to side. You can also do a reclining twist by lying on your back and bending your knees, then twisting your hips to one side and extending your arms out to the sides. Twist only as far as comfortably possible. Twisting helps massage your internal organs and provides relief.

Cat-cow pose

The cat-cow pose involves slowly arching and rounding your back. Get on your hands and knees, then arch your back upward, pushing your stomach toward the floor. Next, lower your back downward while lifting your head upward. Slowly move back and forth between these two poses. The cat-cow gently massages your lower back and abdomen, helping relax your muscles.

Legs up the wall

This simple but effective pose involves lying on your back with your legs extended straight up a wall. Your butt remains on the floor and your arms rest comfortably at your sides. This inverted position helps relieve pressure and cramps. Close your eyes and breathe slowly for 10-15 minutes. The elevation and relaxation boost circulation to your pelvic region, bringing relief. This pose works best when done before bed since it can be deeply relaxing.

Tips for Making Your Workouts More Comfortable During Your Cycle

When it’s that time of the month, the last thing you probably feel like doing is exercising. But staying active can help relieve cramps and boost your mood. Here are some tips to make workouts during your period more comfortable:

Wear the right gear.

Invest in high-waisted leggings and breathable fabrics that will keep you feeling fresh. You may also want to double up on workout pants or wear a panty liner.

Try low-impact exercise.

High-intensity workouts can irritate your abdomen. Stick to walking, light strength training, or yoga. Swimming or water aerobics are great options too, since the water will make you feel lighter.

Use a heating pad.

Place a heating pad on your lower back or abdomen before exercising to relax your muscles. The heat will increase blood flow to the area and relieve cramping.

Stay hydrated.

Drink plenty of water to avoid dehydration and replenish fluids. Dehydration can worsen cramps and fatigue.

Take it slow.

Don’t push yourself too hard. Start with just 15-20 minutes a few times a week and build up from there as your body allows. Be kind to yourself—every little bit of activity helps!

Following these tips can help make exercise more manageable and even therapeutic during your period. Don’t let your cycle keep you from staying active and feeling your best. Start slow and listen to your body, but keep moving!

The bottom line is, that your period doesn’t have to stop you from getting your sweat on. Listen to your body, be prepared, and don’t be afraid to modify your normal routine. There are plenty of ways to work out during your time of the month comfortably and safely.

And working out can help relieve some of the annoying symptoms that come along with it! So next time Aunt Flo comes to town, tell her to grab her gym shoes. You’ve got this!

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