Weight Loss: Exercises to Do During Your Menstrual Cycle

What are some weight loss exercises you should do during your period? Painful menstrual cramps, bloating, headaches, fatigue, and the hassle of using tampons or pads might all discourage you from exercising during your period.

All you want to do is curl up in bed with a hot-water bag during this time of the month. However, low-affected activities such as walking, yoga, and swimming on period days can help ease the annoying symptoms of dysmenorrhea and may even improve your mood and workout performance.

Exercise’s physical and mental benefits don’t end simply because you’re on your period. Proper training can help balance the hormonal changes you experience, increase endorphin production, and relieve pain and irritability, which may contribute to a better mood.

Rather than suspending all activity during your period, take advantage of this week to experiment with different routines.

Even if you don’t burn more calories when exercising during your period, it’s still a good idea to stay active since you’ll be burning more calories than if you do nothing. Just remember to stay hydrated, listen to your body, and reduce the intensity of your workout.

Continue reading to learn about a few leisurely activities that can help you stay healthy and happy throughout that time of the month.

woman running outdoors alex-mccarthy-a6FHROHuQ9o-unsplash-1. Weight Loss Exercises During Period


Low estrogen and progesterone levels during periods can make you feel unmotivated and sluggish. It’s more challenging to get on a treadmill or step out the door for a walk when dealing with cramps, bloating, discomfort, and headaches.

However, sticking to your workout routine can ease some PMS symptoms while maintaining your fitness goals, even if it means less intense or shorter physical activity.

A gentle, light walk is the best exercise when you’re on your period. This low-intensity aerobic exercise can ease abdominal cramps, bloating, breast tenderness, and headaches. 

So, slip on your favorite sneakers and jump on the treadmill for a brisk walk or take a stroll down the street. These light movements will stimulate the release of endorphins, improve your mood, and help you burn some calories.


You can go running on the latter days of your period or with mild symptoms. Maintaining a running routine can help ease some symptoms of menstruation.

Running during your period releases natural endorphins that improve your mood and work as a natural pain reliever. It may also boost oxygen flow and reduce bloating or swelling by increasing blood circulation.

Remember to stay hydrated and to pace yourself. Stretch beforehand to warm up your muscles, start with a slow run, and take regular breaks. As an added benefit, stretching can also help lessen muscle tension because of period cramps and bloating.


Add yoga to your period workout plan to calm your body and ease abdominal cramps, bloating, and back pain. Many yoga poses, gentle stretching, and breathing exercises can help relieve unpleasant symptoms and improve mood.

The deep breaths encouraged during yoga aid in oxygen circulation throughout your body and muscles, helping minimize cramping and pain.

In addition, stretching your lower back muscles with poses like Balasana (Child’s Pose) and Supta Matsyendrasana (Supine Twist) will lessen tension in areas commonly ache during menstruation.

Yoga helps to calm the mind. In addition, deep breathing and meditation methods can help reduce the anxiety and stress caused by severe cramps and fluctuating hormone levels.


Pilates, much like yoga, is a low-affected mind-body exercise ideal for women who want to stay on the mat. This activity focuses on strengthening your body, emphasizing core strength, which may help ease the severity of your cramps. Pilates also offers the additional benefit of relaxing your body and keeping you calm and healthy.

Pilates lunges increase blood flow to major muscle groups and direct your attention to your body’s perimeter instead of your center, thus diverting your focus away from your monthly cramps.

Concentrating on the major muscle groups also boosts your metabolism and energy, effectively helping you overcome fatigue associated with your period.


Swimming and other aquatic exercises can be quite beneficial in relieving the cramps, discomfort, breast tenderness, and headaches you may experience during your monthly period.

In addition, because your body is buoyant in the water, you might not notice the discomfort of bloating that comes with your period.

Swimming may be a strange notion for many women, yet it is one of the most calming and gentle workouts you can do when on your period.

Of course, you will not bleed out when your flow is light because of the counter-pressure of water, but tampons may provide additional protection. 

Swimming can also help ease some psychological symptoms associated with PMS, including mood swings, anxiety, stress, and tension.

Listen to Your Body

Regular exercise is incredibly beneficial for your physical and mental well-being. Unless you are experiencing severe symptoms, there is no scientific reason to skip your usual workout.

On the contrary, many experts recommend staying active during this time.

However, it is critical to do what your body can, reduce the intensity, and take extra time to recover.

So, listen to your body, switch up your routine, and choose the best activity.

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