Exercises to lose weight during your period: what to do

If you are dealing with period pain and fatigue every month, you may want to consider taking a five-day break from your workout routine. Even if you just want to rest and not move much during those three to seven days of the month, you shouldn’t stop exercising. Working out during your period can make you feel better and not hinder your weight loss journey. Light to moderate exercise can even help relieve some menstrual symptoms like menstrual cramps and mood swings. What’s more? Exercising during your period can also help you lose weight. So, do these exercises to lose weight during your period to stay fit and get relief from cramps and other menstrual symptoms.

Is it safe to exercise to lose weight during your period?

Yes, it is generally safe for women to exercise to lose weight during their period, says obstetrician and gynecologist Dr. Sukirti Jain. However, the intensity and type of exercise may need to be adjusted based on your menstrual symptoms. Here are some considerations:

• Some women may experience fatigue, menstrual cramps, or other discomforts that can make high-intensity workouts challenging. It’s important to listen to your body and opt for lower-intensity workouts if you feel the need.
• Activities like walking and yoga are often more comfortable during menstruation. You can also do strength training, but make sure you don’t try to overexert yourself.
• Staying hydrated and eating a balanced diet can help manage energy levels and prevent fatigue.

What are the benefits of physical activity during menstruation?

Exercising during your period can offer several benefits, including:

1. Relief from menstrual pain

Exercise can be used as a treatment for period pain, according to research published in 2019 by the Cochrane Library. Exercise releases endorphins, which are natural painkillers that can help reduce menstrual cramps, says Dr. Jain. Exercise can improve blood circulation, helping to relieve cramps and discomfort.

2. Improved mood

In a January 2024 study published in Post Reproductive Health, women who swam in cold water reported that it reduced their menstrual symptoms, such as anxiety, mood swings, and irritability. Exercise can reduce stress and anxiety, improving mood and reducing symptoms of premenstrual syndrome (PMS). The release of endorphins during exercise can help combat mood swings and irritability.

3. Increased energy levels

Aerobic exercise, including brisk walking, biking, and swimming, can reduce PMS symptoms like fatigue, according to the American College of Obstetricians and Gynecologists. Light to moderate exercise can boost energy levels and reduce the tired feeling often experienced during menstruation.

4. Sleep better

Regular exercise, even during your period, can help you sleep better. It often gets cut short during your period because of discomfort and hormonal changes when you’re down, says Dr. Jain.

5. Weight control

Continuing with your weight loss exercises during your period helps you maintain a consistent workout routine. This in turn helps with weight management and your overall fitness goals.

6. Regulation of the menstrual cycle

Physical activity such as yoga can help women with both medical and psychological issues. Yoga can help with irregular periods along with stress, tension, and anxiety, according to research published in the Journal of Obstetrics and Gynaecology Canada in June 2024. Regular physical activity can help maintain hormonal balance, which can contribute to more regular menstrual cycles.

Exercises to lose weight during your period

Here are some weight loss exercises you can try during your period:

1. Walking

• Stand with your back straight, shoulders relaxed, and eyes looking straight ahead.
• Move both arms naturally as you take each step.
• Take comfortable steps, making sure that your heel hits the ground first and then the rest of your foot.
• As fitness expert Abhi Singh Thakur suggests, it’s best to walk outside to get some fresh air or use a treadmill if the weather isn’t cooperating.

2. Yoga

Child’s Pose (Balasana)

• To perform balasana, kneel on the floor, with your big toes touching and your knees comfortably apart.
• Sit on your heels and reach your arms forward, resting your forehead on the yoga mat.
• Take a deep breath and relax in this position for a few breaths.

3. Light aerobics

Thakur suggests doing light aerobic exercises like step-touch, lateral steps and gentle marches.

Gradual touch

• Stand with your feet together.
• Step to the right with your right foot, then bring your left foot closer to meet it.
• Repeat on the left side.

Side steps

Take a side step to the right and bring your left foot closer to your right foot.
Repeat the operation using the left foot.

Gentle march

March in place, raising your knees to a comfortable height and moving your arms naturally.

4. Swimming

Frog

• Start with your body horizontal in the water and your arms extended out in front of you.
• Pull your arms back in a circular motion, bending your knees and bringing your feet toward your buttocks.
• Stretch your arms forward and simultaneously push your legs back.

Back

• Float on your back with your arms extended above your head.
• Alternate arm movements, pulling one arm through the water while the other rises above the water.
• Move your legs continuously.

5. Cycling

If you use a stationary bike, adjust the seat and handlebars to a comfortable height, says Thakur. Pedal at a moderate pace, maintaining a steady rhythm.
For outdoor cycling, choose a flat or gently rolling route. Maintain a comfortable pace, avoiding sudden bursts of speed.

6. Low-impact strength training

Seated leg raises are one of the low-impact strength training exercises you can try.

• Sit on a chair with your feet flat on the floor.
• Lift one leg straight out in front of you, hold for a moment, then lower it again.
• Repeat with the other leg.

Bicep curls with light weights

• Hold a light weight in each hand and keep your arms at your sides.
• Bring the light weights up to your shoulders, but make sure to keep your elbows close to your body.
• Lower the weights and return to the first step.

Exercising for half an hour a day is enough to enjoy the benefits of exercise during your period, but choose light movements. Intense exercise can cause irregular periods and amenorrhea or absence of periods, according to research published in the journal Medicine in 2017.

Exercise during your period is generally safe and can provide numerous benefits, from reducing cramps and improving your mood to maintaining energy levels and helping with weight management. But adjust the intensity and type of exercise as and when needed.