How to exercise during menstruation?

Movement and exercise/19 January 2021

For many women, menstruation can be an "uncomfortable" week - both mentally and physically. Because of this, many women are unsure how they should train their bodies during this sensitive period of the month. Below, I’ll give you some myths and frequently asked questions about working out during your menstrual cycle.

Can I exercise while menstruating?

Yes, it is safe to exercise during menstruation. For those with conditions such as iron deficiency anemia, calmer types of exercise than usual are recommended because a lack of iron in the blood can cause dizziness, nausea, and sometimes loss of consciousness. However, mild to moderate exercise is recommended for general well-being and to improve circulation.

Will my menstrual pains become more intense while exercising?

Generally speaking, no. The psychological factor plays a big part in this. Those who usually suffer from menstrual pain are likely to experience pain whether you move or not. With that being said, it’s best to respect how you feel and modify your workout regimen to best fit your psychological and physical sensations during menstruation.

Can I burn more calories during menstruation?

It’s true that your resting metabolic rate is slightly higher during menstruation. Theoretically, you could say that you burn more calories by exercising during your period compared to when you don’t have one. However, there is no significant difference in calories burned for it to affect your weight.

What’s the best way to workout during menstruation?

Regular workouts throughout the month, including during menstruation, are encouraged as they improve blood and lymphatic circulation and can help reduce the chances of muscle cramps. The best thing to do during menstruation is to listen to your body’s needs and support them. This may mean reducing the intensity of your workout, taking an extra day of rest, or incorporating other restorative exercises such as breathing, yoga, meditation, or taking a walk in a scenic area.

Which exercises are best to avoid while exercising?

High intensity workouts that increase your heart rate dramatically and force you to sweat excessively should be avoided. For example, cycle, HIIT, CrossFit.

Simply put, menstruation should not interfere with your training and require a drastic change in your training practice. However, it is a sensitive period when many hormonal changes are taking place in your body. Therefore, you need to take the time to adjust, listen to and respect your body’s changing needs.

Ask a question