8 Gentle Exercises That Can Help Ease Period Discomfort 

Introduction

Getting your periods can feel uncomfortable, especially if you are dealing with cramps, fatigue, or bloating. On days like this, it is natural to want to curl up in bed with a hot water bag. While it is common to reduce physical activity during your cycle, gentle exercise can help ease many menstrual symptoms¹. Despite the myths surrounding exercise during periods, light exercise is generally safe during periods and may even provide noticeable relief. Here are some common symptoms experienced during menstruation: 

• Abdominal cramps 
• Stomach upset – diarrhea, nausea and vomiting 
• Headaches 
• Bloating 
• Mood swings 
• Irritability 
• Fatigue² 

Both physical and hormonal changes during menstruation can contribute to these symptoms². Gentle exercise can stimulate the release of endorphins (the body’s feel-good hormones). This not only reduces pain and irritability but also improves your mood and overall sense of well-being. 

Benefits of Exercising During Periods

Exercising during your periods doesn’t necessarily increase discomfort in fact, gentle physical activity may ease both physical discomfort and emotional stress¹. When done mindfully, exercise can help reduce period-related symptoms and support overall well-being. Here are some key benefits of exercising during periods: 

1. Helps Reduce Period Pain and Premenstrual Syndrome (PMS) Symptoms 

Fatigue, bloating, and pain in the days leading up to your period are commonly experienced PMS symptoms. Many women also experience abdominal pain and cramping along with the above symptoms during their periods. Engaging in regular aerobic exercise may help reduce these symptoms and improve overall comfort. 

2. Boosts Endorphin Release  

Physical activity helps stimulate the release of endorphins natural mood enhancers and pain relievers. This can relieve your cramps as well as improve your emotional state³. 

3. Boosts Strength and Energy  

Some studies suggest that during the follicular phase (the first half of the cycle, when estrogen begins to rise) you may experience better strength and energy due to a low amount of certain hormones⁴.

4. Enhances Mood  

Whether you are menstruating or not, exercise can help enhance mood and promote a sense of well-being. 

5. Eases Menstrual Cramps  

Gentle movement, such as light walking, can improve blood circulation and reduce pelvic congestion, which may help period-related discomfort. 

Best Exercises to Do During Periods

The first few days of your periods can be uncomfortable due to abdominal cramps and heavy bleeding. However, gentle movement can ease your symptoms. Here are eight low-impact exercises that can support your well-being during menstruation: 

1. Walking

A light walk is one of the safest and easiest ways to stay active during your periods. This low-intensity aerobic activity improves blood circulation, boosts endorphin levels, and helps lift your mood. A short walk can also ease pelvic discomfort. So, lace up your favorite sneakers and hit the road. 

2. Running

Yes, running! If your symptoms are mild, a slow jog or light run later in your cycle can help reduce cramping. Remember to keep yourself well-hydrated and take breaks as needed. 

3. Yoga

Yoga helps to relax your body and is the perfect tool for easing period discomfort. Specific yoga poses, meditation, and breathing techniques promote better blood flow and relieve cramps and bloating. Here are a few yoga poses that can help relieve your discomfort⁵: 

Cobra pose 

• Lie face down with your feet and legs together. 
• With your hands under the shoulders, push up without moving your legs. 
• Hold the pose for several seconds (30-60) or as long as you can handle. 
• Take deep breaths while holding the pose. 
• Lie flat when you’re done and breathe deeply. 
• Repeat several times. 

Cat and cow pose 

• Get on your hands and knees. Your hands should be shoulder-width apart and in line with the shoulders. The knees should line up with the hips. 
• Take a deep breath and push your tummy toward the ground. 
• Stretch your head above while you push (Cow Pose). 
• Gently exhale while stretching your back upwards and curve the tummy inward (Cat Pose). 
• Repeat as often as you can with slow, deep breaths. 

Fish pose 

• Take a pillow and lay it lengthwise on the floor. 
• Place your head, neck, and back on the pillow and your legs on the floor. 
• Place your arms by your side, palms up, comfortably. 
• Lay in this pose for as long as you can⁶. 

4. Pilates

Pilates is one of the most trending workouts these days. It targets specific muscle groups and focuses on controlled movements and breathing to improve your core strength. It may help reduce cramping and promote a sense of calmness.  

5. Light Weightlifting 

If you are used to strength training, consider switching to light weightlifting. Avoid heavy lifting during periods. Focus on muscle activation and mobility with slow, controlled movements. 

6. Stretching 

Gentle stretches at home can help relieve lower back and pelvic tension. You can try hip-opening stretches and child pose for added relief. Deep breathing during stretching can help you relax and ease muscle tightness. 

7. Dancing

Dancing is a fun activity that can uplift your mood and burn extra calories as well. Low-intensity dance forms like Zumba can promote blood flow and help reduce stress. However, you should take it at your own pace and stop if it feels uncomfortable. 

8. Swimming

Swimming is gentle on the body and can soothe menstrual cramps. It also provides a full-body workout and can reduce irritability, mood swings, and anxiety associated with menstruation. With the right menstrual products like tampons or menstrual cups, swimming is safe and hygienic during your period. Some people even find that cool water offers temporary relief from cramps^1,7,8. 

Always consult your gynecologist before starting any new fitness routine, especially if you have conditions like PCOS, endometriosis, or experience heavy bleeding. Everybody is different, what matters most is finding what works best for you. 

Exercises to Avoid During Periods

While gentle movement can ease period discomfort, it’s important not to overexert yourself. Overly strenuous workouts may put extra stress on the body and could interfere with your cycle. Here are a few key precautions to keep in mind: 

• Avoid strenuous or high-impact exercises. 
• Avoid exercising for prolonged periods. 
• Avoid inversion poses in yoga. 
• Respect your body’s limits. If you are feeling unwell, fatigued, or in pain, take a break. 
• Avoid workout sessions in high temperatures or hot yoga during heavy flow or if you are feeling fatigued. 

Regular exercise is incredibly beneficial for both your physical and mental health, even during your period. Unless you have severe symptoms, there is no medical reason to avoid light exercise. Many doctors encourage staying active as movement may help ease cramps, improve mood, and support hormonal balance. The key is to listen to your body and choose light exercises that feel manageable to you. 

When to Stop

Although exercising while on your periods has many benefits, it is important not to push beyond your limits. Stop exercising and seek medical attention right away if you notice any of the following symptoms: 

• Dizziness or lightheadedness 
• Intense cramps 
• Unusually heavy bleeding 

Overexercising can sometimes lead to missed periods. If your cycle becomes irregular or stops, it is best to consult your doctor and consider modifying your exercise regime⁹. 

A regular menstrual cycle is a sign of good health, so taking care of your body with a balanced approach to fitness is essential. 

Frequently Asked Questions (FAQs)

References

1. Period education guide [Internet]. OHSU.edu. [cited 2024 Apr 17]. Available from: https://www.ohsu.edu/sites/default/files/2024-05/Period%20Education%20Guide%20Full%20final.pdf 
2. Dysmenorrhea [Internet]. Johns Hopkins Medicine. [cited 2025 Apr 17]. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/dysmenorrhea. 
3. Endorphins [Internet]. Cleveland Clinic. [cited 2025 Apr 17]. Available from: https://my.clevelandclinic.org/health/body/23040-endorphins 
4. Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review. Int J Environ Res Public Health. 2021 Feb 9;18(4):1667. [cited 2025 Apr 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/33572406/ 
5. Meditation and Yoga as Alternative Therapy for Primary Dysmenorrhea [Internet]. [cited 2025 Apr 17]. Available from: https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=632c43a07625ce44d9f0b64a3dec1203a0c85d94 
6. Yoga Exercises and Menstrual Cramps [Internet]. Nationwide Children’s. [cited 2025 Apr 17]. Available from: https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/yoga-exercises-and-menstrual-cramps 
7. Can I Swim During My Period? [Internet]. Monash. [cited 2025 Apr 18]. Available from: https://www.monash.edu/__data/assets/pdf_file/0007/2853556/Period-FAQ-.pdf 
8. Pound M, Massey H, Roseneil S, et al. How do women feel cold water swimming affects their menstrual and perimenopausal symptoms? Post Reproductive Health. 2024;30(1):11-27. [cited 2025 Apr 17]. Available from: https://pubmed.ncbi.nlm.nih.gov/38271095/
9. Physical activity and your menstrual cycle [Internet]. Office on Women’s Health. [updated 2021 Feb 16] [cited 2025 Apr 17]. Available from: https://womenshealth.gov/getting-active/physical-activity-menstrual-cycle 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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