There’s a longstanding misconception out there that women shouldn’t exercise while on their period—and that doing so could even make them more vulnerable to injuries. While it’s certainly understandable that women may not be in the mood at times to exercise during menstruation, health experts agree there’s no serious risk to engaging in physical activity, and the benefits of exercise can actually help offset some of the negative symptoms.
Here’s what you should know:
Warnings about period-related exercise injuries are unsubstantiated. Over the past few decades, a handful of studies have looked at female athletes who have been injured during their premenstrual period or menstrual period, but there’s not a conclusive connection, according to Harvard Medical School. In fact, plenty of women have successfully competed (and won!) while menstruating. Fu Yuanhui, the Chinese swimmer who took home the bronze for the 100-meter backstroke at the 2016 Olympics, made headlines for openly discussing the fact that she raced while on her period.
Exercise can actually make your period more bearable. Most people know about the way exercise relieves stress and makes your body release feel-good endorphins. Those same benefits apply even when a woman is going through PMS. Additionally, exercise improves circulation, which can reduce cramps, and raises energy levels, which can stave off headaches and fatigue.
A menstrual cup works better than tampons or pads. Some women are worried about exercising on their period because of the physical discomfort they have with a pad or tampon. Pads can chafe, and certain moves—such as squats—might cause leakage with a tampon. Many female athletes find they’re much more comfortable and reassured using a menstrual cup.
It doesn’t have to be an intense workout. Even if you don’t have the energy or stamina to do your regular workout on your period, a little bit of light activity can still deliver the benefits you’re hoping for. Go for a walk, do some gentle yoga, or engage in some light calisthenics.
A missed period could be a sign of overtraining. While some women are taking rest days because of their period, there’s also the opposite problem—some women are training themselves so hard that their period stops altogether. This state is called amenorrhea and it can happen when nutritional needs are not met to fuel the body during these intense training periods. To preserve energy, the body shuts down functions that aren’t necessary for survival, including the reproductive system. However, overtraining might not be the only cause; if you notice your period is irregular or has stopped, consult your doctor.
