Exercise is a great way to stay in shape, but when your period starts, questions may arise. Many women wonder if they can keep working out, how to prevent leaks, or which exercises are best for relieving menstrual cramps. In this article, we answer the most common questions women have about exercising during their period and share tips for working out with peace of mind.
Can I keep working out while I have my period?
The short answer is: Yes, absolutely ! There are no medical reasons why you shouldn't exercise during your period. In fact, physical activity can even help alleviate some of the symptoms associated with menstruation, such as cramps, headaches, or fatigue.
The benefits of exercise during menstruation:
- Reduced cramping: Physical activity promotes the release of endorphins, "feel-good" hormones that act as a natural pain reliever and reduce cramp pain.
- Improved mood: Exercise boosts the production of serotonin, a hormone that combats symptoms of depression and improves mood, which often fluctuates during this time.
- Reduced fatigue: Exercise helps improve oxygen flow to the body and can help alleviate the feeling of fatigue that often occurs during menstruation.
However, it’s essential to listen to your body. If you feel unusually tired or experience unusual pain, slow down and adjust your exercise routine to suit your physical condition.
How do you deal with leaks during an intense workout?
One of the main concerns during menstruation, especially during intense exercise, is managing menstrual leaks. No one wants to find themselves in an awkward situation at the gym or while working out outdoors. Here are some practical solutions to avoid that discomfort:
1. Choose appropriate clothing
Wear specialized athletic wear to help you manage this time more comfortably. For example, our cycling shorts with menstrual technology are designed to provide optimal comfort while minimizing the risk of leaks. Thanks to built-in absorbent layers, this type of clothing is an ideal solution for active women during their periods.
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2. Choose the right protective gear
For those who play other sports, we highly recommend period panties (we promise, the Wilma team is on it 🤫). They’re the perfect choice for combining comfort, sustainability, and performance during your workouts.
Menstrual underwear: comfort and eco-friendliness for active women
Menstrual underwear offers an innovative and sustainable solution for active women. Designed with multiple absorbent layers, they provide reliable protection, even during intense physical activity. Here’s why they’re particularly well-suited for female athletes:
- Optimal comfort: Unlike disposable pads, period panties stay in place, even during intense activity. They’re ultra-discreet and give you complete freedom to move without worrying about leaks.
- Eco-friendly and cost-effective: Since they are reusable, they significantly reduce waste associated with disposable menstrual products. Plus, they have a long lifespan, making them a cost-effective solution in the long run.
This option is not only more comfortable than a sanitary pad, but it also allows you to stay focused on your performance without worrying about the discomforts of your period.
The menstrual cup: an eco-friendly and practical alternative
For those who prefer an internal option, the menstrual cup is also an excellent choice. It can be worn for up to 12 hours, making it ideal for long workouts. Whether you’re swimming, cycling, or doing yoga, the menstrual cup offers reliable and discreet protection.
What are the best exercises for relieving menstrual cramps?
Cramps are one of the most uncomfortable symptoms of menstruation. Fortunately, certain exercises can help relieve them by improving blood circulation and reducing muscle tension.
1. Yoga and stretching
Yoga is especially beneficial during your period. Gentle poses help relax the pelvic muscles, thereby reducing cramps. Here are a few poses to try:
- Child's Pose (Balasana): This pose helps stretch the lower back and release tension in the abdomen.
- The Cat and Cow Poses (Marjaryasana and Bitilasana): These two poses, performed alternately, help mobilize the spine and relax the abdominal muscles.
- Goddess Pose (Utkata Konasana): This pose helps open the hips and can relieve pelvic tension.
2. Moderate-intensity cardio exercises
Light to moderate cardio activities, such as brisk walking, cycling, or swimming, can increase blood flow and help reduce cramps. In addition, the endorphins released during these exercises act as a natural pain reliever.
3. Light strength training
Opt for gentle strength-training exercises that don’t put too much strain on the abdominal area, such as squats or lunges. These movements help engage the muscles without causing excessive tension.
4. Pilates
Pilates is another great option during your period. The exercises focus on core strength, breathing, and flexibility, helping to ease cramps and relieve lower back tension.
Should you avoid certain sports while on your period?
Although exercise is beneficial during your period, it is recommended that you avoid certain types of activities if you are experiencing severe pain or excessive fatigue. Very strenuous or high-intensity workouts (such as HIIT) can worsen symptoms in some women.
If you experience increased pain or unusual fatigue after an intense workout, opt for gentler activities such as walking, stretching, or yoga.
Conclusion: How can you optimize your workout while on your period?
Exercising during your period is not only possible, but it’s also a great way to feel better, both physically and mentally. With the right protection, appropriate clothing, and a moderate workout, you can continue to enjoy your favorite activities while effectively managing menstrual symptoms.
Always listen to your body, choose exercises that work for you, and if needed, opt for innovative solutions like our menstrual cycling shorts for optimal protection during your workouts. You deserve to move freely, even during that time of the month!
The team's top picks 💘
To continue exploring the connection between sports, menstruation, and well-being, here are the team’s top recommendations. These inspiring podcasts and books will help you better understand your body, adjust your workouts, and stay motivated throughout your cycle.
Podcast: Women's Cycling: A Closer Look at Its Unique Characteristics - Inside the Mind of a Cyclist
