The practice of tailoring exercise around one’s menstrual cycle has become common among wellness gurus and professional athletes, and doctors say there’s a good reason for it.
The phases of a woman’s cycle each effect hormones and energy levels differently. Monitoring those levels as they change and observing how your mood and stress levels shift can help alleviate period symptoms, optimize workouts and encourage swift recovery.
And certain types of exercise are better suited than others for specific phases in a woman’s cycle.
The average menstrual cycle lasts 28 days – though anywhere from 21 to 35 days is considered normal – and has four main phases: menstruation, the follicular phase, ovulation, and the luteal phase.
Jodi Montlake, a London-based health coach, said: ‘By tuning into your body’s needs and respecting its natural cycles, you can cultivate a balanced and sustainable approach to exercise that supports overall health and well-being.’
Every woman’s menstrual cycle is unique, but experts say that tapping into the body’s natural hormone fluctuations can guide her workout routine and optimize recovery
A woman typically gets her period during the first five days or so of her cycle, during which time the uterus sheds its lining and progesterone and estrogen levels are at their lowest.
This phase is marked by painful cramping, fatigue, and potentially a worsening of mental health symptoms including depression and anxiety.
Ms Montlake said: ‘Incorporating low-impact activities like Pilates, yoga, or walking can alleviate period pain and promote overall well-being.
‘Starting these routines before or after menstruation helps the body acclimate, making exercise more enjoyable and effective when menstruation does occur.’
Even stretching or taking a gentle walk burns calories, bolsters heart health and helps ease cramping pain and bloating.
Encompassing the menses stage is the follicular phase. This includes the period, but extends to around day 13 or 14 of the cycle.
At this point, the body produces more estrogen and follicle-stimulating hormone to prepare for the release of an egg and a thickening of the uterus in preparation for pregnancy.
This is a prime time for high-intensity cardio and interval training, such as running, cycling, and boxing.
Cardio improves aerobic fitness by getting the blood pumping and forcing the lungs to take in more air. Engaging in this kind of training during the follicular phase up to the start of ovulation could provide a boost to a cardiovascular workout.
Cardio also helps to reduce bloat and relieves cramps, as well as provide a boost of dopamine in the brain, which eases anxiety and depression symptoms.
The follicular phase is also a prime time for weight training. This could include trying weights for resistance or doing pushups.
During a woman’s period, hormones drop alongside energy levels, making this a good time to try lower-intensity workouts such as yoga and gentle walking, which can help relieve painful cramps and bloating
During the latter part of this stage, estrogen begins to rise slowly, which will lift mood and energy, and an increase in luteinizing hormone (LH) will increase sex drive.
Around two weeks into a cycle, the ovulatory phase begins when the body releases an egg into the fallopian tube, where it waits to be fertilized by sperm. Estrogen and LH are highest at this stage.
Ovulation is a high-energy time and ideal for getting more difficult workouts in before the next phase. It’s a relatively short window – about three days.
The body is better able to utilize stored carbohydrates as energy during the follicular and ovulation phases, and it’s easier for the body to build and maintain muscle.
Once that narrow window closes, the luteal phase begins. This is the longest one in the menstrual cycle, lasting about two weeks.
A woman’s appetite and metabolic rate typically increases, which is what kicks off cravings and the desire to eat more. She may also notice she can’t perform her workouts with the same vigor as the previous week.
Dr Hana Patel, a general physician with the UK’s National Health Service, said: ‘Towards the end of this time, you might find yourself feeling sleepier. This is because your body produces more progesterone.
‘Progesterone is a hormone which can also make you feel warmer than you would be during the first stage of your cycle. Evidence has shown that exercise can help both in the days before and during your period.’
Walking, yoga, and other low-impact exercises are best suited for the days leading up to the menstrual phase.
Dr Patel added: ‘Exercise can help to support you during this time. Moderate exercise such as walking, yoga, or dancing can help to release feel good hormones called endorphins.
‘These chemicals can help to improve your mood and reduce the pain of cramps and headaches.’
Tailoring physical activity to phases in a woman’s cycle, also known as cycle syncing, has become increasingly popular. It has even been included in the US women’s soccer team practice playbook to optimize training.
But women’s cycles may not always follow standard patterns.
Some women may have multiple hormone surges, and some do not ovulate one time per month but rather several. What’s more, women who take oral contraceptives, also known as a birth control pill, do not ovulate.
Ms Montlake said: ‘Each individual’s experience is unique; some women are attuned to their body’s preferences and capabilities.
‘Therefore, learning how we can work with our menstrual cycle rather than against it is a life skill that all women should look to learn.
‘Recognizing that your body is working harder during menstruation, and adjusting the intensity or duration of exercise is perfectly acceptable.
‘If exercise feels too demanding and leaves you feeling unwell, it’s important to listen to your body and take the time to rest and recuperate.’
