Our body is a beautifully complex network, with every system constantly communicating to keep the machinery running smoothly. And just like any well-oiled engine, it needs regular movement to stay in top shape.

The World Health Organization (WHO) says:

● All adults should undertake regular physical activity.

● Adults should do at least 150 - 300 minutes of moderate intensity aerobic physical

activity; or at least 75 - 150 minutes of vigorous intensity aerobic physical activity;

or an equivalent combination of moderate and vigorous intensity activity

throughout the week, for substantial health benefits.

● Adults should also do muscle-strengthening activities at moderate or greater intensity

that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

[ Here’s a quick check while doing the activity:

● If you can talk and sing easily, you’re doing a low intensity physical activity.

● If you can talk but not sing, you’re in moderate territory.

● If you can only say a few words before catching your breath, you’re working vigorously ]

So, what happens when physical activity collides with one of the most common and sometimes painful experiences in a woman’s life: menstruation?

Why is exercise so important and what does it have to do with my cycle?

Moving your body through exercise is one of the most important ways you can better your overall health both immediately and long term.

Why exercise matters specifically for women?

For many girls and women, menstruation brings abdominal cramps and pelvic pain medically called dysmenorrhea. There are two types:

● Primary dysmenorrhea: pain before and during periods without an underlying medical condition.

● Secondary dysmenorrhea: pain caused by another condition, such as endometriosis, uterine fibroids, pelvic inflammatory disease, or adenomyosis.

Dysmenorrhea affects around three-quarters of women during their reproductive years, and it’s especially common in teenagers and young adults. While some discomfort is common, pain severe enough to miss school, work, or daily activities is not “just part of being a woman” and definitely requires medical attention.

This is where exercise comes into play as an effective solution.

It is captivating that hormones, brain and pain are interconnected. Sex hormones like estrogen and progesterone don’t just regulate reproduction, they also influence the brain. Receptors for these hormones are found in areas involved in pain perception and modulation. Pain isn’t purely physical; it’s shaped by emotions, environment, and the body’s internal state. (de Tommaso et al. 2011).

Exercise offers numerous health benefits and is widely recommended as a treatment for primary dysmenorrhoea (period pain). It can specifically increase a brain chemical called beta-endorphin. This can increase feelings of happiness and reduce feelings of pain. According to Armour et al. 2019 women who engaged in physical activity experienced a clinically significant reduction in menstrual pain. On average, their pain intensity on the visual analog scale dropped by nearly 2 cm, and pain duration was shorter compared to women who were less active.

Common myths about working out during periods

1. Exercise makes cramps worse.

Reality: This is false. In fact, gentle movement boosts uterine blood flow and relaxes the uterine muscles, easing dysmenorrhea symptoms (Xiang et al. 2025). Women who avoid exercise during their period actually report longer, heavier bleeding and higher pain and fatigue compared to those who stay active (Kolic et al. 2021).  Physical activity also triggers endorphin release which acts as a painkiller.

2. You’ll get tired faster.

Reality: Light to moderate exercise often boosts energy and mood rather than drains them. Exercise can reduce feelings of depression. Systematic reviews confirm that all exercise modes (yoga, strength training, aerobics, etc.) significantly reduce menstrual pain after 4-8 weeks, and none of these programs led to higher dropout rates implying women generally tolerate and sustain them (Tsai et al. 2024). In fact, a Cochrane review recommends about 45-60 minutes of exercise three times per week to achieve a clinically meaningful pain reduction. (Armour et al. 2019)

3. No exercise during bleeding.

Reality: Unless a doctor advises otherwise, staying active while menstruating is considered safe (and often helpful). While it’s understandable that women experiencing premenstrual or menstrual symptoms may be less inclined to exercise, there’s no strong evidence to suggest that workouts or athletic activities need to be avoided or adjusted solely based on the menstrual cycle phase. In fact, consistent, well-structured training is more likely to lower injury risk and improve performance than attempting to schedule activity around menstruation (Shmerling .2016).

Now that it is clear why exercise is important during your periods, don't stop. Keep moving !