We all know that our periods can impact our mood, energy levels, cravings, and more. Interestingly, our menstrual cycle also plays an important role in determining what form of exercise is best suited for our bodies. During different stages of the menstrual cycle, our bodies need different things, and working out accordingly could prove very beneficial. The question is, what forms of exercise should we be doing and when?
Let’s break it down:
The first phase of the cycle is your period (days 1-7)
Dr Nithya Ratnavelu is a consultant gynaecological oncologist at the Northern Gynaecological Oncology Centre and explains why our cycle should impact our workout routine. Dr Ratnavelu says, “Hormone levels [oestrogen and progesterone] are at their lowest at the start of the cycle when you’re menstruating, and energy levels can be low, too.”
Due to a potential decrease in energy levels, you may benefit from less intense workouts. Any form of light cardio or low-impact exercise is beneficial at this stage. The bottom line? Be aware of your body. This is a good time to rest and, as Dr Ratnavelu suggests, eat more carbohydrates. Interestingly, your body is much better at metabolising carbs during this stage of the cycle. Instead of pushing yourself into a HIIT workout, try yoga and fuel yourself with some healthy carbs. How about a few dates, 30 minutes of Yin, and a bowl of banana porridge to refuel? I love this one from Emily Grace Food.
While you need to rest and take it easy, Dr Samantha Wild, Clinical Lead for Women’s Health and Bupa GP, suggests some form of gentle movement. This gets the blood moving and produces endorphins, which may help enhance your mood and energy levels. However, we don’t blame you if, during this stage of the cycle, all you feel like doing is watching movies and eating chocolate in bed. We’ve all been there.
Late follicular phase (days 7-13)
Following the period, our bodies experience a boost in energy levels. This is a great time to push yourself harder and go for something more challenging and higher-impact. Dr Ratnavelu emphasises that a rise in oestrogen levels during this time can make ligaments more lax and increase the chance of injury. So, by all means, push yourself harder than the previous week, but be cautious. Why not try a Pilates class, or if you want something more upbeat, try HIIT Pilates? This is challenging yet focuses on alignment, mobility and stretching, making it better suited to an injury-prone body than, say, a strength training session. Dr Samantha Wild urges you to warm up properly whatever exercise you decide on.
Remember, everyone’s body and fitness level is different; what works for you may not work for someone else. If HIIT or pilates is too intense, even with the late follicular phase energy boost, try something low-impact. If you’re new to working out but want to maximise your energy, try a gentle incline walk on the treadmill. This is a great exercise for lower body strength and cardio.
Ovulation (day 14)
This is a great time to build muscle. If it suits your practice and lifestyle, why not try a combination of HIIT and strength training this week? Depending on your fitness level something less intense may also be a good idea during this time. Swimming or dancing are also great ways to get your heart rate up. Include rest, stretching and lots of fuel (all the food groups). Regardless of which stage the body metabolises carbs the best, this is still an essential food group and is especially needed during intense exercise. Carbs give us energy. If you push yourself more during this stage, also remember the importance of protein. Need ideas? Try this protein-rich smoothie from POOSH. It’s delicious and super-nourishing following a workout.
Dr Samantha Wild suggests trying any of these workouts during the first stage of the cycle. Put that energy to good use.
- HIIT workouts
- Dance classes
- Circuit training
- Weightlifting
- Aerobics
Mid-luteal phase (days 20-23)
“The mid-luteal stage is when we may feel the most tired,” says Dr Ratnavelu. “This is because progesterone levels in the body are at their highest. Progesterone can leave the body feeling tired, quicker to exhaust and likely to overheat.”
If you are feeling super low on energy, this may be linked to your cycle. During the mid-luteal phase, your body will benefit from light and low-impact forms of exercise. Try a restorative and peaceful yoga session. Or, why not skip the exercise entirely and focus on meditation and stretching instead? If it suits you, Dr Ratnavelu suggests moderate-intensity aerobic exercises like swimming and dancing. You could also try gentle strength training exercises, such as pilates.
Late-luteal phase (days 24-28)
During the luteal phase, you may find yourself feeling sleepier. As Dr Samantha Wild explains, this is due to the body producing more progesterone. Don’t fight the way your body feels; you won’t win. Instead, work for the body during this stage and appreciate that it will likely feel warmer and less energetic. There are plenty of highly effective, low-impact, and gentle forms of exercise. Try yoga, walking, stretching, or pilates.
Social media is a great place to look if you want some quick inspiration and tips for working out based on your menstrual cycle. Check out Johanna Devries, digital fitness trainer and founder of Grow with Jo. Grow with Jo offers a wide range of workouts to suit all bodies and fitness levels, whether beginner or expert. If you’re looking for something low-impact and beginner-friendly, check her out.
Speaking of exercise and menstrual cycles, did you know that in the UK period wear is taxed? Click here to learn more.
