Best Exercises to Perform During Periods

Posted November 11, 2022 by in Health + Fitness

The stigmatisation of periods has made the lives of countless women far more difficult than they had to be. Almost every woman has dealt with period pain and heavy bleeding, but few women prefer going to a doctor or healthcare specialist, even if it interferes with their personal lives. Even if women do go to doctors, the lack of development in this field has only given us medical solutions that have plenty of adverse side effects. One of the most common ones is irregular periods.

The lack of proper medication proves to be a hindrance in mobilising women in an era where women are expected to stand next to men even for the most extensive work. Although we now have pills that delay periods, menstrual cups and certain other useful products, we still have a long way to go. 

It will take years of discourse to eradicate this generational trauma and develop the field of medicine. But enabling women is the need of the hour, and hence we should do all in this regard. Regular exercises and special massage therapies can easily overcome limitations during periods.

We’ve compiled a list of simple exercises that can help you during your period and have no negative side effects.

woman in black sports bra holding black yoga mat

Light Cardio

It’s better to keep extensive exercises for the end of your cycle as your lungs work better in the later days, and it’s also much easier to perform activities when the blood flow is reduced. However, you should engage in lower-intensity cardiovascular exercises such as walking or cardio. It will help you with bloating and period cramps. It also keeps blood in circulation and prevents you from feeling dizzy. These exercises are not only limited to this discussion but making them a routine will also improve your general health and well-being.

Bring out the Yoga Mat!

Yoga is a traditional form of exercise that involves meditation and stretching. Apart from its history of being productive for introspection and peace of mind, it also works wonders for your menstrual health as it reduces the tension in your body and increases blood flow, which in turn makes you feel more relaxed and calm. The mediation factor is perfect for PMS mood swings and depression, which can interfere with your personal life.

There are some yoga poses that you can try out:

Cobra Pose

It’s not as snaky as it sounds and has, in fact, been tried and tested. This yoga exercise is your best friend on heavy menstrual days and for relief from period cramps. In order to perform it, you must lie on your stomach with your feet together and your legs straight. Raise your upper half by placing your hands straight underneath your shoulders and pushing from beneath. As you lift your head and shoulders, and as you do it, practise heavy breathing. Hold this position as long as you feel comfortable.

Woman doing cobra pose in empty yoga studio

Fish Pose

If the pain is too bad for you even to get up and stretch, this yoga pose will definitely come in handy. Place a pillow on the floor. Put your back and head on the pillow while keeping your legs straight. Place your arms on your side comfortably, with your palm facing upwards. Breathe gently and hold this position for as long as you like.

Child Pose

As the name suggests, the child pose is one of the most straightforward yoga exercises to perform and is particularly helpful for pain that starts in your back and extends to your lower abdomen. Place your knees on the floor for this pose and fold your body forward. Extend your arms, and if you prefer, you can put your forehead on the mat. Take five heavy breaths that involve your belly more than your lungs, and then relax.

Try Dancing

Oftentimes, dancing is not recognised as an exercise in itself, but if you find traditional activities too dull, dancing is your perfect getaway. Dancing is a combination of muscle movement, stretching, and cardio, so it is very beneficial for reducing and preventing period cramps. If nothing else, it will put you in a great mood and give you the energy to go about your day.

Treat Yourself to Massage Therapy

It’s completely normal to feel sluggish during periods because of low oestrogen levels. If you’re feeling too exhausted to move your body, then try massaging your abdomen in a circular motion with any herbal oil. It relaxes your abdomen by reducing uterine spasms. Do be careful if you are allergic to herbal oils!


Our last suggestion is probably the one you never saw coming. Water exercises work wonders for people with joint problems as it’s extremely easy on your bones. It also reduces the duration of the cycle. Swimming is also good for your mental health and PMS symptoms as it proves to be quite gentle on your mind and body. The counter-current of the water stops you from overflowing, but if you’re still worried, you can consult your doctor before trying this out.

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