The first days of your period often bring fatigue, cramps, and a natural urge to slow down. Many women feel torn between resting completely and sticking to their usual fitness routines. The good news? You don’t have to choose extremes. Gentle, low-impact workouts during the menstrual phase can actually reduce discomfort, improve mood, and give you a light energy boost without straining your body.
This is not about pushing limits. It’s about moving in ways that support your body while respecting its need for rest and care.
A simple walk whether indoors on a treadmill or outdoors in fresh air keeps your body active without strain. Even 15–20 minutes can make you feel lighter and calmer.
Tip: Carry a water bottle and pace yourself. Slow, steady steps work best.
Certain yoga poses relax the pelvic region, reduce cramps, and release tension in the back.
Examples:
Tip: Avoid intense inversions; stick to restorative postures.
Full-body stretches improve flexibility and release stiffness that often comes with period bloating or sitting too long.
Examples: Shoulder rolls, side stretches, and hamstring stretches.
Tip: Do these slowly, focusing on breathing deeply.
Gentle core and breathing-focused movements can support posture and reduce lower back discomfort.
Tip: Try mat-based beginner sequences, avoiding heavy abdominal pressure.
If you feel up for it, short bursts of low-impact cardio like cycling on the lowest resistance or slow dancing at home can uplift mood.
Tip: Keep intensity mild; stop the moment you feel tired.
Think of gentle workouts during periods as “moving massages.” They don’t exhaust you but instead soothe your body, like loosening knots after a long day. A short walk, a few yoga poses, or light stretching can make cramps and heaviness easier to manage.
Menstrual phase workouts aren’t about pushing harder; they’re about caring smarter. By choosing low-impact movements, you support your body, ease discomfort, and gently lift your energy levels. The goal isn’t calorie burning or performance; it’s self-care and balance.
Next time your period arrives, remind yourself: even the gentlest movement counts, and it can make your cycle feel a little more manageable.
About PeriodSakhi
PeriodSakhi is your trusted companion for understanding your menstrual health. With easy-to-use tools, it helps you track your periods, ovulation, fertility, moods, and symptoms, while providing insights into your overall reproductive and hormonal health. PeriodSakhi also serves as a supportive online community where women can share experiences, find reliable information, and access expert-backed guidance on menstrual health, PCOS, pregnancy, lifestyle, and more.
Disclaimer
The views, thoughts, and opinions expressed in this article/blog are solely those of the author and do not necessarily reflect the views of PeriodSakhi. Any omissions, errors, or inaccuracies are the responsibility of the author. PeriodSakhi assumes no liability or responsibility for any content presented. Always consult a qualified medical professional for specific advice related to menstrual health, fertility, pregnancy, or related conditions.
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