How do I exercise on my period?

Bottom lineYou can exercise normally on your period, and gentle to moderate movement like walking, yoga, or light strength work often eases cramps and lifts mood; scale intensity to your energy, use period products you trust, stay hydrated, and rest if you have severe pain, dizziness, or unusually heavy bleeding.

You can exercise normally on your period - there's no need to stop. For many people, gentle to moderate movement actually eases cramps, boosts mood, and reduces fatigue.

Good options

• Walking or light cardio to ease cramps and lift energy
• Yoga or stretching, which can relieve lower-back and pelvic tension
• Low-impact strength work if you feel up to it

Listen to your body

Energy often dips in the first day or two of bleeding and rises afterward. It's fine to scale back intensity on heavy or painful days and push harder when you feel stronger - this is the idea behind matching workouts to your cycle.

Practical tips

• Choose period products you trust for your activity (tampons, cups, or period underwear for swimming and high movement)
• Stay hydrated and wear comfortable, breathable clothing
• Don't worry that exercise will make bleeding worse - it won't

When to ease off

Rest if you have severe pain, dizziness, or unusually heavy bleeding, and get persistent severe period pain checked.

Femora helps you track energy and symptoms across your cycle so you can plan workouts around how you actually feel.