Exercise and rules

Do you like living up to your ambitions? Hitting the road for a run? Or curling up around a hot water bottle?

Let’s face it: Exercise is often the last thing on your mind when you’re on your period or dealing with a bad case of PMS. If you’re dealing with debilitating cramps, major bloating, hormonal sadness or irritability, a tension headache, or excessive fatigue, your instincts may be to stay in those comfy pajamas with a heating pad and call it a day (which is a wonderful form of self-care, make no mistake). However, movement can also be a form of self-care, both physically and emotionally, when done with love; no gym membership required!

The Benefits of Exercising Before and During Your Period

• Get those endorphins flowing: Feeling down? No energy? It may seem counterintuitive, but getting moving when you’re feeling down is a fantastic way to boost your endorphin levels. Endorphins create a natural feeling of euphoria and can help relieve the pain associated with menstrual cramps.

• Improve blood circulation: Aerobic exercise has been shown to have a significant positive effect on symptoms associated with PMS and menstruation. The same study also showed that exercise helps reduce stress levels – which increase uterine cramps – in addition to meditation, listening to music and self-hypnosis.

• Reduce Bloating: If you experience gastrointestinal upset before or during your period (which is very common), light exercise is an effective way to find relief from uncomfortable gas and cramping.

Thinking exercise about your period

Whether you're a gym-goer, yoga enthusiast, competitive athlete, or dedicated dog walker, it's important to consider what feels good to you when you're on or about to get your period. Wear comfortable, loose-fitting clothing whenever possible—no one wants to feel like they're wearing tight spandex when they're feeling bloated and tight—and be selective about the type of movement you're interested in. For some people, a short but powerful HIIT (high-intensity interval training) session might be the best fit. But for others, a bit of fresh air and a walk around the block might be just what you need.

Exercise as a form of self-love

Ideally, exercise should always be an act of self-care, but it’s especially important when you might be struggling with low self-esteem, physical discomfort, and/or hormonally-exacerbated depression. Here are some particularly gentle forms of movement to consider:

• Yoga: A loving yoga practice can help relieve cramps and bloating, and is an incredibly relaxing way to move your body. For many years, inverted poses were considered unsafe to do while menstruating. Recently, this rule has been largely debunked (with most experts suggesting that people listen to their bodies while practicing, rather than relying on outdated and conflicting information).

• Dancing: Energizing and cathartic, dancing is just as much fun in your living room as it is when you’re out with friends. All you need for a private dance party is your favorite music and, well, that’s it!

• Walking: Walking is a great way to get some movement when you have your period. It’s free and can be done outside or, if you prefer, on a treadmill. If you find yourself bored while walking, remember that walking is a great time to get lost in your thoughts or listen to your favorite podcast or audiobook.