Whether you experience painful periods or not, gentle exercises and stretches can help your muscles to relax during your periods. While you don’t want to strain yourself during the menstrual cycle but you can do some light exercises. Here are some aerobics and gentle stretches to try out during your period:
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Walking
A brisk walk is one of the best exercises to do during your periods. This low-intensity aerobic exercise helps in cardiovascular health, relieves muscle cramps. So, put on your favourite sneakers and go for a walk at a nearby park or walking trail. -
Running
While it may sound ironic, light jogging and running for shorter distances can be good during the last days of your period. Start with a gentle walk for 15 minutes and then run for 2 minutes. Limit your running for a maximum of 15 minutes during your periods. Always warm up with some stretches before you start running. -
Pilates
Pilates is more gentle to do during menstrual cramps. Check out these three pilates exercises to do during your periods:
Pilates Lunges
Pilates Seated Side Bend
Rolling down the wall -
Stretches
Instead of just rolling on the bed, gentle stretches can help relieve painful muscle cramps, release endorphins, and make you feel better. Start with stretching the back, sides, neck, arms, and legs. Always do gentle stretches and stop whenever you feel pain. -
Strengthening Exercises
During your periods, you can do some core and ab strengthening exercises. You can do a bridge or pelvic lift and hold for 15 seconds for ab strengthening. Side plank is another great exercise to do during your period.
While you want to do some exercises, you certainly don’t want to overdo it! Avoid high-intensity workouts, heavy weight lifting, or any strenuous exercises during your periods. These exercises are not only fun but also help to relieve pain related to menstrual cramps during your periods.
FAQ’s
2. Is running good during menstruation?
Light running or jogging can be helpful, especially in the final days of your period. Start with walking for about 15 minutes to warm up, then run for just a short time (2 minutes or so). Limit running sessions to around 15 minutes total. If you feel pain or discomfort, stop. Warming up and stretching before helps reduce risk of strain.
3. What Pilates exercises are safe during your period?
Some Pilates moves are gentle and good during periods. For example: Pilates lunges, seated side bends, and exercises like rolling down the wall. These help stretch muscles without putting too much strain on your body. Always stop if anything hurts. These moves also support your core and help reduce cramps.
4. Which stretches help relieve period cramps?
Gentle stretches of the back, sides, neck, arms, and legs are helpful. They release tension, and if you do them slowly, you may feel relief from cramps. Start with mild movements, like lifting arms up, bending sideways, or stretching legs out. Don’t push yourself—if you feel pain, stop. These stretches often lead to relaxation and comfort.
5. Can strength exercises be done during your period?
Yes, but choose mild ones. Exercises like bridges or pelvic lifts held for about 15 seconds can strengthen the core without being too hard. Side planks are another option, but do them gently. The goal is not to boost performance but to support muscles and ease cramping. Rest if you feel any strain or discomfort.
6. What should I avoid during my period for exercise?
Avoid high-intensity workouts and heavy lifting. These can cause more discomfort or worsen cramps. Also avoid any strenuous exercise or pushing your limits. Gentle activities are much safer during these days, allowing your body to recover and not strain itself.
7. How often should I exercise during my period?
You can do light exercise most days during your period. Even short walks or gentle stretching sessions every day help. But listen to your body—if you feel very tired or in pain, take rest. Doing a bit each day, without pushing hard, gives relief without stress.
8. Do these exercises help with mood during periods?
Yes, gentle exercise and stretching release feel-good chemicals in the brain, easing stress and mood swings. Moving your body even lightly helps reduce tension, improves breathing, and gives a mental break. Simple actions like walking or stretching can boost your mood and make period days feel more bearable.
9. How long should a stretch or exercise session be during periods?
Sessions can be short—about 10 to 20 minutes daily works well. For running, limit the hard part to about 15 minutes total. Gentle stretches or Pilates moves can be done in small increments throughout the day. The idea is consistency more than length.
10. What are signs that I should stop exercising during my period?
If you feel sharp pain, dizziness, nausea, or excessive bleeding, stop right away. Also if an area feels overly sore or the exercises are making cramps worse—take rest. Your body’s signals are important. It’s okay to pause, rest, and pick up again when you feel better.