Exercising during your period has long been a taboo subject. We say stop to that! Many menstruating people suffer from pain, tiredness, bloating and more while they have their period. The idea of lying in bed and relaxing is all the more logical, but can exercising during your period alleviate the symptoms?
Summary
Exercising during your period can relieve menstrual cramps and improve your general well-being.
The right combination of period products can make all the difference.
It's important to listen to your body and choose the menstrual products and exercise that feel best.
Table of contents
Contents
What do the facts say?
During menstruation, your body sheds the top layer of your uterine lining and you bleed. Your estrogen levels are at a low and you have fewer feel-good hormones in your blood. The uterus contracts and expands during your period, which causes pain. Exercise stimulates blood circulation, which can help relieve period pain. In addition, feel-good hormones are released through exercise and stress hormones such as cortisol are broken down. So exercise during your period not only helps with physical symptoms, but also with your mind. Periods often come with the feeling of being less productive or getting exhausted more quickly, but researchers have shown that performance decreases little to not at all during your period.
Facts aside, listen to your body, every cycle is different and so are the symptoms. You know what is best for you!
Which sport is right for you during your period?
Of course, you can't say that in general terms, it varies depending on your cycle and especially the day of your cycle. Lighter training is particularly recommended, such as yoga, cycling, easy endurance training or swimming. Yes, we said it, swimming. So that you too have the right feel-good factor to go swimming during your period, we have summarized all the tips and tricks here . Whether it's yoga or strength training, be gentle with yourself and your body. It's completely normal that exercise can feel harder during your period . Train with your body and not against it. Only go as far as feels good.
Let's Talk: How do the pros do it?
Did you know that tennis players have only been allowed to wear black pants instead of white at Wimbledon since 2022? Or that just recently, in an interview with Mikaela Shiffrin, the most successful skier in World Cup history, her "monthly cycle" was translated as monthly cycling ? Periods have long been kept quiet, especially in competitive sports. Many athletes are now declaring war on this. Voices like those of tennis legend Serena Williams or Olympic handball champion Estelle Nze Minko share their experiences with their periods in competitive sports. On the one hand, many competitive athletes have started so-called cycle-based training in order to train more efficiently and thus improve their performance. On the other hand, in sports such as beach volleyball, gymnastics or ice skating, there were and are clear regulations about the length or color of training outfits. This makes it difficult for menstruating athletes to feel strong, safe and protected. The solution? Many people use a combination of different period products during competitions and when exercising during their period to avoid bleeding or stains.
The best menstrual products for exercising during your period
To feel strong and confident while exercising during your period , it is important to choose the right menstrual product. Here are some of the best options:
Tampons are one of the most popular options for exercising during your period. They are discreet, easy to wear and offer reliable protection. Tampons are particularly good for activities such as swimming as they absorb the blood internally and so do not stain your sportswear. It is important to change your tampon regularly to avoid the risk of infection. For longer exercise sessions, combining tampons with panty liners can provide additional protection.
Period underwear is a modern and practical alternative to traditional menstrual products. This specially designed underwear has built-in absorbent layers that catch menstrual blood and lock it in safely. Period underwear is comfortable, reusable and offers protection for several hours, depending on the intensity of your period. It is ideal for lighter sports such as yoga, pilates or walking, but it can also be used as additional protection for more intense activities. The advantage of period underwear is its versatility and the comfort it offers without you having to constantly think about changing.
Menstrual cups are becoming increasingly popular and are a great choice for exercise. They are environmentally friendly as they are reusable and offer up to 12 hours of protection. A properly fitted menstrual cup can make you feel like you barely notice it and is ideal for all types of exercise during your period, including swimming, yoga and weight training. Inserting and removing the cup takes a little practice, but once you get the hang of it, you'll appreciate its benefits.
Period activewear is specially designed sportswear that contains built-in menstrual protection layers. This innovative clothing offers additional protection against bleed-through and can be used alone or in combination with other menstrual products. Period activewear includes various products such as sports leggings, shorts and underwear that ensure maximum absorption and comfort. These garments are especially useful for long training sessions or competitions where you don't want to worry about changing tampons or pads frequently.
Many menstruating women prefer to use a combination of different menstrual products to ensure optimal protection and comfort when exercising during their period. For example, wearing a menstrual cup together with period activewear or a panty liner can provide additional security, especially during intense workouts or long training sessions. It is important to try different combinations and find out what works best for you.
Our tips
1. Listen to your body
Every period is different and it is important to listen to your body's signals. If you feel tired or unwell, take a break or choose a lighter form of exercise.
2. Stay hydrated
Drink plenty of water to keep your body hydrated and reduce cramps.
3. Warm compresses
If cramps are severe, warm compresses before and after exercise can help relieve the pain.
4. Eat a balanced diet
A healthy diet can help maintain your energy levels and reduce symptoms such as bloating.
Exercising during your period can provide many benefits , from easing menstrual cramps to boosting your overall well-being. With the right menstrual products and a few helpful tips, you can feel confident and strong no matter what day of your cycle it is. Experiment with different options to find what works best for you, and don't let your period stop you from staying active. The key is to listen to your body and do what feels best for you. Exercising during your period doesn't have to be taboo anymore—it's time to reap the benefits and reach your fitness goals, no matter your cycle.
