Listen to your body

The most important thing when it comes to exercising during your period is to listen to your body. Everyone reacts differently to menstruation, and what works for one person may not suit another. If you feel tired, sore, or generally sluggish, it's perfectly okay to take it a little easier or even skip the workout altogether. Never force yourself to exercise if your body is telling you not to.

At the same time, moderate exercise can actually alleviate some period-related discomforts such as cramps, mood swings, and fatigue. The endorphins released during physical activity can have a pain-relieving and mood-boosting effect. So if you feel like you can and want to exercise - go for it! Just listen extra carefully to your body's signals.

Choose the right workout clothes and menstrual protection

To feel comfortable and secure when exercising during your period, it's important to choose the right clothes and menstrual protection. Opt for workout pants or tights made of a cool, moisture-wicking, and breathable material. Avoid light colors if you're worried about potential leaks.

When it comes to menstrual protection, there are many options to choose from:

• Pads or winged liners provide good protection and are well-suited for most forms of exercise.
• Tampons are practical and discreet, perfect for swimming and other water sports.
• Menstrual cups are a reusable and environmentally friendly alternative that many find comfortable even during exercise.
• Period underwear is specially designed underwear with built-in protection that can be used either as the sole protection or as a backup.

Try different options and find the one that suits you and your workout best. It's a good idea to keep an extra menstrual product in your gym bag in case you need to change.

Adjust your workout according to how you feel

Even if you usually follow a certain workout routine, it may be wise to adjust your session a bit when you have your period. Perhaps skip high-intensity intervals or heavy weightlifting and opt for gentler cardio, yoga, or bodyweight strength exercises instead. Or stick to your usual routine but lower the pace and intensity a bit.

Listen to how your body feels today and adjust your workout accordingly. It can also be nice to add an extra rest day if your period is particularly bothersome. Remember that exercise should give you energy, not drain your resources. Be kind to yourself and have reasonable expectations of what your body can handle right now.

Warm up properly

A good warm-up is always important, but perhaps even more so when you have your period and your body may feel a little stiffer and more sluggish than usual. Spend a few extra minutes warming up your body and loosening your muscles before you really get into your workout.

The warm-up doesn't have to be complicated - a few minutes of light jogging or cycling followed by dynamic mobility exercises for your upper body, core, and legs may be enough. Feel free to stretch a little extra over your groin and lower back if you tend to experience pain in those areas during your period.

Be extra diligent about recovery

Don't forget about recovery! After a workout, it's important to give your body time and opportunity to recover, rebuild, and get stronger. This is always important, but perhaps even more so during menstruation when your body is working hard.

Make sure to eat a recovery meal or snack within an hour after finishing your workout. Drink plenty of water and replenish electrolytes if you sweat a lot. Stretch or roll out the major muscle groups. And most importantly - make sure you get enough sleep! Sleep is crucial for recovery.

Summary

The key to exercising during your period is to listen to your body, adjust your workout according to how you feel, and be extra diligent about warming up and recovering. With the right preparation, clothes, and menstrual protection, you can keep active and feel good even during menstruation.

So put on your most comfortable workout clothes, pack an extra menstrual product in your bag, and get out there and move - on your own terms! Your body will thank you.