Exercising During Your Menstrual Cycle
Have you ever noticed that some days you can power through an intensive workout like a champion, but other times it seems like an impossible task? There’s a perfectly natural explanation!
WINTER
Sometimes, it could feel that the only exercise that you wish to do is lifting your hand for another bag of Doritos. Look, we get it. Those days when cramps feel as bad as getting soaked in a storm, all you can think about is cosying up in bed and not moving until the sun comes up the next day. However, there is valid research suggesting that even a gentle stretch could alleviate some of the period-related pain and put your mind and body at ease.
Avoid exercise that puts extra pressure on your pelvic area, and the heavy weightlifting can wait a few more days. During our period, it’s important to be gentle. This is the perfect time for yoga, walking, and even an occasional swim.
You don’t even have to do an exercise or stretching routine. Simply put on your favourite tune and move your body with no instructions. This is a great tip to boost your mood during any time of the cycle!
SPRING
During the follicular phase, our estrogen levels start to rise together with our energy levels. It’s the perfect time to start building muscle mass and strength. Spring is when we get excited about things and are getting ready for a busy summer.
It’s the perfect time to experiment and try a new workout routine, as well as pick up those weights that are getting dusty already. During this phase, muscle recovery is at a higher level, so it’s an ideal time for strength training. This is when you can work on that juicy booty!
SUMMER
When it comes to our menstrual cycle, summer is when we feel our most confident selves. It’s usually about two weeks after our period begins. From an evolutionary stance, this is when we feel most confident and sexy because it’s the perfect time to find our ‘mate’ as the uterus prepares for the possibility of getting pregnant. Did you cave and buy a new gym outfit? This is your time to show off with no regrets.
The summer of our hormones is when we have the most energy. Did you have your eye on a new spin class, or maybe you’ve been meaning to hike up a mountain? This is go time.
Focus on endurance training and high-intensity exercise. HIIT workouts, boxing, martial arts, trail running – take your pick. All of these exercises are great, but they should be done at the right time for best results. If you take an intensive class during your period, it might not be as beneficial for your body. It’s important to recognise when to rest as much as it’s important to exercise.
FALL
Now, you’ve probably had a hell of a week with all this energy. Well done! As we enter the luteal phase, our body begins to slow down, preparing to start all four seasons all over again in a week or so. Mobility and recovery are our focus here.
This is the best time for longer, steady, lower-intensity workouts. Yoga, pilates, or hiking with rest stops is your best bet in this phase. Don’t forget, you don’t have to do this alone! Give your bestie a call and make a day out of it. Why not finish all four seasons with a nice cup of tea and a good conversation. You’ll be thanking yourself in the next few days when it’s going to be hard to get out of bed again because… winter is coming!
YEAR-ROUND TIP
When exercising, your body releases endorphins. It’s a hormone that promotes pain relief and increases an overall sense of well-being. This is exactly why it’s important to move your body during the period. It helps your blood circulation and activates heart muscles, which can reduce cramps and relieve levels of stress and anxiety. And who could say no to that?!
If you struggle to find motivation to exercise during any phase of your cycle, try doing it in baby steps. Let’s say you don’t feel like going to the gym. What if you just put on your outfit? Ok, that wasn’t so hard. Now, what if you promise yourself just to drive to the gym while stopping for a treat or your favourite coffee? Now, that’s definitely easy. What if you go to the gym and tell yourself it’s perfectly fine just to get on a treadmill for five minutes, and if you still don’t feel like it, you can come back to the car for that snack? I can almost promise you will decide to stay longer and will be so very grateful. If you exercise at home or outdoors, you can do exactly the same thing. Have a jar ready with your favourite snacks that are only allowed after a workout. And remember, baby steps!
Synchronising your workout routine with your menstrual cycle is mostly about listening to your body. If you haven’t yet, start tracking your cycle as day one when the bleeding starts. Also, keep in mind that everyone’s body is unique and different. Your cycle might be shorter or longer than others. Different lifestyles, diets, stress, different uses of contraception, and environment – are all factors that affect our energy levels.
Listening to your body is the highest form of self-love. Take your time, and don’t rush. It’s perfectly okay to try different things and realise what doesn’t work. This is a life-long journey where you are your own guide. And we are here to help and inspire!
