How To Maintain a Fitness Routine and Stay Active During Your Period

Person confidently exercising on a yoga mat during their period with leakproof underwear.

Lots of people feel less like exercising when they have their period. Cramps, feeling bloated, and worrying about leaks can make it tough to stick to your gym routine. But guess what? Working out during your period can actually be a good thing!

This guide will show you how to stay active throughout your cycle, so you can keep smashing your fitness goals with confidence. By following these tips and being kind to yourself, you can turn your period from a roadblock into a chance to focus on your well-being and keep moving!

Why Exercise is Good During Your Period

Periods can make you feel tired and grumpy. But studies have shown that exercise can actually help you feel better during this time. Here's how:

Pain Relief

Ever wondered why that post-workout feeling is so good? It's all thanks to endorphins! Exercise stimulates the release of these natural painkillers produced by your body. A study published in the Journal of Sports Science & Medicine found that moderate-intensity exercise can significantly reduce menstrual cramps.

Mood Booster

Feeling down or easily frustrated during your period? Exercise can be a powerful weapon against those premenstrual blues. A 2018 review published in Frontiers in Psychiatry found that exercise can be as effective as medication in managing mild to moderate depression, which is commonly linked to premenstrual symptoms (PMS).

Less Bloating

That feeling of being puffy and bloated is a common period symptom. The good news is that light exercise can help alleviate bloating. Physical activity promotes circulation and can help your body eliminate excess fluid.

Stress Buster

Periods can be stressful! Exercise is a great way to manage stress and feel more relaxed. It helps to reduce stress hormones like cortisol and promotes the release of mood-boosting chemicals, which can significantly reduce stress levels. 

So, even if you're feeling a bit sluggish, a short workout can do wonders for your body and mind during your period. Now, let's look at some specific exercises that can be particularly helpful.

Exercises That Feel Great on Your Period

Not all workouts are created equal when it comes to dealing with period cramps. Here are some gentle yet effective options that can help to soothe your body and keep you moving:


Gentle yoga poses can help to stretch and relax your muscles, easing cramps and improving circulation. Focus on restorative poses and deep breathing exercises for ultimate relaxation.


The buoyancy of water can feel amazing during your period. It takes pressure off your joints and provides a low-impact workout that can help to alleviate cramps. 

The gentle pressure of the water and the rhythmic movements can also soothe your abdominal muscles, improve circulation and reduce inflammation. If you're swimming on your period, why not try our period swimwear? Made with our signature built-in leak proof technology, fluxies period swimwear absorbs your flow so you can swim worry-free.


A walk in nature is a great way to get your blood pumping and release endorphins. It's gentle on your body but still keeps you moving.


This low-impact exercise focuses on strengthening your core and pelvic floor muscles, both of which can be helpful in managing cramps.


Put on your favourite tunes and let loose! Dancing is a fun, low-impact way to exercise that can help to boost your mood and relieve cramps.

Remember: Listen to your body! Choose activities you enjoy and don't push yourself too hard. If something feels uncomfortable, take a break or choose a different exercise.

Top Tips for a Smooth Workout

Now that you've got some workout ideas, here are some essential tips to ensure a smooth and comfortable experience during your period:

Plan Ahead

A little pre-planning can go a long way in ensuring a smooth and enjoyable workout experience during your period. Here's how to strategically schedule your exercise session for maximum comfort and benefit:

Track Your Cycle

Knowing your menstrual cycle is your secret weapon! Period trackers can help you monitor your flow and predict when you might experience cramps. Schedule your workouts for days with milder cramps or during the follicular phase (the first half of your cycle) when energy levels tend to be higher.

Listen to Your Body Signals 

Pay attention to your body's natural cues. If you're feeling really bloated or sluggish, go for a more gentle activity like yoga or walking. Remember, it's okay to change your workout intensity based on how you're feeling.

Time of Day Matters

Think about your personal energy levels. If you're someone who thrives on morning workouts, schedule your exercise session before your cramps worsen throughout the day. If you have more energy in the evenings, plan an afternoon or evening workout.

Be Flexible

Life throws curveballs! Be flexible and adjust your plans if you need to. Maybe swap that high-intensity workout for a relaxing swim or a short yoga session. Prioritise your comfort and listen to your body's needs.

Fuel Up Wisely

Eating the right foods before, during, and after your workout is essential for optimal performance and recovery during your period. Here's what to focus on:


Complex carbohydrates like whole-wheat toast with avocado or a banana with almond butter provide sustained energy.

During Workout

Go for easily digestible carbohydrates like a sports drink or a small piece of fruit to maintain energy levels.


Refuel with protein and carbohydrates to help your muscles repair and rebuild. 


Don't underestimate the importance of staying hydrated throughout your period. Drink plenty of water before, during, and after your workout to stay hydrated and prevent fatigue. Aim to drink around eight glasses of water a day, but adjust based on your activity level and temperature. 

Warm Up & Cool Down

Don't skip the warm-up! Light cardio and dynamic stretches will prepare your muscles for exercise and help to prevent injury. Cool down with gentle stretches after your workout to improve flexibility and reduce muscle soreness.

Prioritise Self-Care

Exercise offers fantastic benefits during your period, but some days might call for a gentler approach. Remember, prioritising your mental well-being is most important. Here are some self-care tips:

Listen to Your Body

Don't force yourself to exercise if you're feeling overwhelmed or exhausted. Rest and relaxation are just as important during your period.

Mindfulness Practices

Activities like meditation or deep breathing exercises can reduce stress and improve your mood.

Sleep Well

Getting enough sleep is important for managing period symptoms and overall well-being. Aim for 7-8 hours of quality sleep each night.

Remember: Your period is a natural part of your menstrual cycle. Embrace self-care, listen to your body's needs, and find ways to move your body that feel good during this time.

FAQs: Your Period & Exercise Questions Answered

Here are some frequently asked questions about exercising during your period:

Q: Is it safe to exercise with a tampon or menstrual cup?

A: Tampons and menstrual cups can be safe choices for exercise, but they need careful choosing and using. Leak-proof period underwear is a great choice because it's comfy, secure, and leak-free – perfect for any activity!

Q: What if I leak during my workout?

A: Period underwear with leak-proof features is like a superhero cape for your period! With different absorbencies to choose from, you can find the perfect fit for your flow and exercise, letting you move freely and confidently – no leaks, no worries!

Q: Should I avoid certain exercises during my period?

A: High-impact exercises like jumping jacks or heavy weightlifting might not be your best choice during your period. If you experience cramps, these exercises can make them worse. Stick to low-impact activities like swimming or yoga, and adjust your workouts as needed to keep things comfy!

Q: I experience very heavy periods. Can I still exercise?

A: Absolutely! Gentle exercises like walking or swimming can be beneficial. Listen to your body and adjust your workout intensity accordingly.

Remember: Don't hesitate to consult your doctor if you have any concerns about exercising during your period, especially if you experience heavy bleeding or unusual pain.

By incorporating these tips and embracing a mindful approach, you can conquer your period and maintain a healthy, active lifestyle throughout your cycle. Now go out there and own your workout routine!