Exercising during your period often comes with mixed opinions. Some people swear by it for relieving cramps, while others avoid it completely. The truth lies somewhere in between — the right kind of workout can help ease period discomfort, but the wrong one can leave you feeling worse.
In this guide, we’ll break down what types of workouts during your period are beneficial, which ones you should avoid, and practical menstrual health tips to keep your fitness routine balanced.
✅ What Helps: Best Workouts During Your Period
1. Gentle Cardio (Walking, Light Jogging, Cycling)
Low-intensity cardio increases blood circulation, helping reduce bloating, fatigue, and cramps. A 20–30 minute brisk walk or a light cycle ride is often enough to boost mood and energy.
Wearing lightweight, breathable activewear ensures maximum comfort and flexibility during these moves.
2. Yoga and Stretching
Yoga poses like Child’s Pose, Cat-Cow, and Supine Twist can relax your lower back, reduce cramps, and ease pelvic tension. Deep breathing also helps balance hormone fluctuations and reduce stress.
Pairing this with flexible period-safe leggings from Revaa’s Activewear Range makes your session even more comfortable.
3. Strength Training (Light to Moderate Weights)
You don’t need to skip the gym — in fact, strength training can be very effective during your period. Just reduce the weight or reps if you feel fatigued. Focus on compound movements like squats or lunges that improve circulation and stability.
Wearing Revaa’s moisture-wicking activewear helps prevent sweat build-up while giving your body full mobility.
4. Pilates and Core Workouts
Pilates strengthens your pelvic floor and core muscles, which can actually support your uterus and reduce discomfort. Opt for controlled, low-impact exercises instead of intense ab circuits.
5. Swimming
Swimming is soothing, low-impact, and can reduce body tension. Plus, the cool water helps ease muscle soreness. Wearing a menstrual cup or period panties under swimwear makes it completely safe and stress-free.
❌ What Hurts: Workouts to Avoid During Your Period
1. High-Intensity Interval Training (HIIT)
Your energy levels dip during the first few days of menstruation due to low estrogen and progesterone. Pushing yourself through explosive workouts can increase fatigue and worsen cramps.
2. Heavy Weightlifting or PR Attempts
Your joints may feel looser due to hormonal changes, raising the risk of injuries. This isn’t the best time to test your max strength. Stick to controlled, moderate weights.
3. Inverted Yoga Poses (Headstands, Shoulder Stands)
Some experts suggest avoiding inversions during menstruation as they may interfere with natural blood flow, causing discomfort. Instead, focus on restorative yoga.
4. Endurance Runs or Marathons
Long-distance running can be taxing when you’re already dealing with fatigue and cramps. Save it for your mid-cycle days when energy levels naturally peak.
💡 Menstrual Health Tips for Exercising
- Listen to Your Body: Some cycles feel easier than others. Adjust workouts based on how you feel each day.
- Stay Hydrated: Water helps reduce bloating and replenishes lost fluids.
- Fuel Up: Eat iron-rich foods (like spinach, lentils, and beetroot) to balance iron loss from bleeding.
- Wear the Right Protection: Period leaks shouldn’t hold you back. Try Revaa’s period panties under your activewear for stress-free workouts.
- Warm Up & Cool Down: Hormonal fluctuations can tighten muscles, so stretching before and after is more important than ever.
Final Thoughts
Exercising during your period doesn’t have to be intimidating. The right workouts during your period, like yoga, walking, or light strength training — can actually ease cramps, stabilize mood, and keep your cycle healthier.
At the same time, avoiding overly intense workouts ensures you don’t push your body when it needs rest.
The golden rule? Balance activity with rest, and always listen to your body.
👉 Ready for worry-free workouts? Explore Revaa’s Period Panties and Activewear Range designed for movement, comfort, and leak-free confidence.
