Exercise and the Menstrual Cycle
- InsideOut
- 1 day ago
- 3 min read
I have been open about my research and improving my understanding of perimenopause, the research, and our bodies. I think its very important we openly discuss what we go through and the changes we can expect. In this post I wanted to dig deeper about our "normal menstrual cycle" and exercise, because there are so many benefits!
Exercise plays a crucial role in women's health, especially during the menstrual cycle and perimenopause. Many women experience physical and emotional changes during these phases, and regular physical activity can offer significant relief and support. Understanding how exercise affects the body during these times helps women make informed choices to improve their well-being.
Why is exercise so important?
Moving your body through exercise is one of the most important ways you can better your overall health both immediately and long term. Women who exercise regularly have a significantly lower risk of an early death or fatal cardiovascular event than men who exercise regularly, even when women put in less effort, according to a National Institutes of Health-supported study. The findings, published in the Journal of the American College of Cardiology(link is external), are based on a prospective analysis of data from more than 400,000 U.S. adults ages 27-61 which showed that over two decades, women were 24% less likely than those who do not exercise to experience death from any cause, while men were 15% less likely. Women also had a 36% reduced risk for a fatal heart attack, stroke, or other cardiovascular event, while men had a 14% reduced risk.
Short Term Benefits
Better sleep
Less symptoms of depression and anxiety
Lower blood pressure
Improves mood
Improved stress management
Long Term Benefits
Decreased risk of cardiovascular diseases
Lower risk of falls and osteoporosis
Less joint pain and associated disability
Less risk of several types of cancer
Improved circulation in the short and long term
Many enjoyable physical activities count as exercise. Activities like walking, yoga, and dancing can be accessible, fun, and result in major payoffs. For good health, there are two types of exercise you should do regularly – provided that it is tolerated and safe for you and your specific medical considerations. These two types are: 1) aerobic (“cardio”) exercise and 2) muscle-strengthening exercise. More detailed research links can be found in the link below.
What does it have to do with my cycle?
Key benefits for Tracking Exercise with the Cycle:
Menstrual Phase (Days 1–5): Low hormones often bring fatigue, but gentle exercise like walking or yoga can boost energy, release endorphins to relieve pain, and improve mood.
Follicular Phase (Days 6–13): Rising estrogen increases energy, motivation, and muscle-building capacity, making it the best time for high-intensity training or heavy lifting.
Ovulatory Phase (Days 14–17): Energy peaks, allowing for high-intensity, endurance, or strength workouts, although caution is advised due to potential injury risk from high estrogen.
Luteal Phase (Days 18–28): Hormones drop (especially late luteal), reducing energy. Lower-intensity, recovery-focused workouts are often preferred, as the body needs more fuel and rest.
Health Benefits of Tailored Training:
Reduced PMS Symptoms: Regular aerobic exercise reduces cramps, bloating, and fatigue.
Better Performance: Training with your cycle (high effort in the first half, lower in the second) works with your body's natural energy rather than against it.
Preventing Overuse: Knowing when your body needs rest during the luteal phase helps prevent burnout.
Practical Tips for Exercising Through Menstrual Cycle
Track Your Cycle
Use a calendar or app to note symptoms and energy levels. This helps plan workouts around high and low energy days.
Stay Hydrated
Hormonal changes can affect hydration. Drink plenty of water before, during, and after exercise.
Wear Comfortable Clothing
Breathable, moisture-wicking fabrics reduce discomfort during workouts.
Warm Up and Cool Down
Gentle warm-ups prepare muscles and joints, while cool-downs prevent stiffness.
Adjust Intensity
Some days require lighter exercise or rest. Honor your body's signals to avoid injury or burnout.
Safety Considerations and When to Consult a Doctor
Exercise is generally safe and beneficial, but some women may need medical advice before starting a new routine, especially if they have:
Chronic health conditions
Severe menstrual symptoms
Sudden changes in menstrual cycle
Osteoporosis or joint issues
A healthcare provider can recommend appropriate exercises and rule out underlying problems.
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