A UK-based family physician explains that during menstruation, many people experience abdominal cramps and fatigue, and mood shifts can occur. In Canada and the United States, the emphasis is on keeping activity comfortable and sustainable rather than pushing for maximal effort on those days. A balanced approach often means choosing gentler movements over strenuous workouts during the period, with walking, yoga, Pilates, and mindful stretching as practical options.
The physician notes that energy levels and symptoms can vary across the menstrual cycle. During menstruation, a person might feel more tired and uncomfortable, and depressive or anxious feelings can intensify. For these reasons, it can be wise to avoid high-intensity workouts when cramps are severe or fatigue is pronounced. Instead, the recommendation is to lean toward activities that promote mobility, ease muscle tension, and maintain a steady routine, such as walking, restorative yoga, Pilates-based movements, and light stretching. These activities help maintain circulation, support joint mobility, and prevent stiffness without overtaxing the body.
Engaging in moderate movement during this phase can also support calorie expenditure and help manage discomfort. The goal is to keep a gentle, consistent rhythm that respects the body’s signals. When the cycle progresses into the follicular phase, it often becomes more suitable to reintroduce more demanding cardio and interval training, including running, cycling, or boxing, depending on personal fitness levels and comfort. The onset of this phase typically occurs after menstruation, with estrogen and follicle-stimulating hormone rising to prepare for ovulation and to foster the buildup of the uterine lining. This hormonal shift can bring a boost in energy and mood for many people, making it easier to cope with stress and maintain higher-intensity workouts if desired.
Experts counsel listening to the body and adjusting routines as needed. Some individuals report a noticeable uptick in strength, stamina, and recovery during the follicular phase, while others may still prefer lower-intensity activities. The key remains consistency, listening to how one feels each day, and choosing movements that support overall wellness. In practice, a week might alternate between lighter sessions during the first days of the cycle and more vigorous sessions as energy rises, always prioritizing safety and gradual progression over rigid schedules.
Nutrition guidance across the menstrual cycle also matters. On different days, it can be helpful to align meals with energy needs, ensuring a balance of carbohydrates for fuel, protein for recovery, and healthy fats for sustained energy. Hydration and micronutrient intake play a role too, particularly for those who experience heavier menstrual flow or heightened exercise. The overarching message is to personalize exercise and nutrition plans, recognizing that individual responses vary and that sensible adjustments can support both comfort and performance over time.
As a practical takeaway, it is reasonable to reserve intense cardio and lifting for times when energy is higher and symptoms are manageable, while integrating mobility work, light cardio, and flexibility routines during tougher days. By paying attention to the body’s signals and adapting routines accordingly, people can maintain an active lifestyle that supports well-being throughout the menstrual cycle.