Maintaining a healthy exercise routine during a woman’s period is a topic of interest for many. To explore this, we interviewed Amy and David from the Health Resource Center and yoga instructor Rosie Bruce from the modern yoga, who provided valuable advice on exercising during menstruation.
Amy’s Insights: Adjusting Workouts for Comfort
Amy, a dedicated member of the exercise team at the Health Resource Center, provides personalized fitness advice to a diverse clientele. Her experience has shown that while some women may feel comfortable main Amy, a dedicated member of the exercise team at the Health Resource Center, provides personalized fitness advice to a diverse clientele. Her experience has shown that while some women may feel comfortable maintaining their usual workout routine during their period, others may need to make adjustments due to symptoms like menstrual cramps or back pain.
Photo Credit: Screenshot of video call with Amy
“Every woman’s body reacts differently during menstruation,” Amy explained.
“If you’re experiencing cramps or discomfort, it’s important to listen to your body and consider modifying your workout.” She suggested that women who feel discomfort might benefit from gentle exercises, such as light aerobics, yoga, or even a simple walk. These activities can help alleviate symptoms and keep the body active without adding unnecessary strain.
Amy also emphasized the importance of paying attention to how one feels each day during their menstrual cycle. “Every woman’s experience with menstruation is different,” she noted. “Some women might find that they need to slow down, while others can continue with their usual routine. It’s really about listening to your body and responding to its needs.”
photographer：Yingke Tang
In addition to adjusting intensity, Amy advised women to avoid water-based activities during menstruation unless they are confident in their menstrual product’s effectiveness. “If you don’t want to risk bleeding in the water, it’s best to steer clear of those activities,” she added, highlighting the potential for discomfort or embarrassment. For those who feel particularly fatigued during their period, Amy recommended considering less strenuous activities or even taking a break if necessary.
She said that there’s no harm in lowering the intensity or choosing a less demanding activity; the key is to keep moving in a way that feels good and sustainable for you.
David’s Perspective: Balancing Guidelines with Personal Needs
To broaden the discussion, we also spoke with David, another expert from the Health Resource Center. David provided additional context by referencing the UK government’s general guidelines for physical activity. According to these guidelines, adults are encouraged to engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous physical activity per week.
However, David was quick to point out that these recommendations are not necessarily tailored to women during menstruation or pregnancy. “The guidelines are a great benchmark for overall health,” he explained, “but they don’t account for the unique challenges women face during their menstrual cycle or pregnancy. During these times, the focus should be on staying active rather than strictly adhering to specific targets.”
Photo Credit: Screenshot of video call with David
David emphasized that women should not feel pressured to meet these exercise goals during their period if they’re not feeling up to it. Instead, he encouraged women to focus on maintaining some level of activity, even if it’s less than usual.
He said that the key is to keep moving in a way that respects your body’s current state, focusing on consistency and staying active in a manageable way.
For women who are pregnant or postpartum, David suggested participating in specialized classes or activities led by trained instructors. “Prenatal and postnatal exercises can be incredibly beneficial,” he said. “These programs are designed to meet the specific needs of women during these phases of life, helping them stay active and healthy without overexerting themselves.”
Rosie’s Advice: Modifying Yoga Practices
Yoga is often considered an ideal form of exercise during menstruation due to its emphasis on gentle movement and mindfulness. To explore how yoga can be adapted for women on their period, we spoke with Rosie Bruce, a yoga instructor at The Modern Yoga.
Rosie Bruce（image：Rosie Bruce）
Rosie began by advising against performing inverted poses during menstruation. These poses, which involve positioning the body upside down, can potentially cause menstrual blood to flow backward, leading to discomfort or other health issues. “Inversions are generally not recommended during your period,” Rosie explained. “They can disrupt the natural flow of your cycle and may cause some discomfort.”
Instead, Rosie recommended focusing on restorative yoga practices that emphasize gentle stretches, deep breathing, and relaxation. “Yoga is a great way to relax and stay connected to your body during your period,” she said. “But it’s important to avoid poses that put unnecessary pressure on your abdomen or lower back.”Rosie also highlighted the benefits of practicing yoga during menstruation, noting that it can help reduce stress, alleviate cramps, and promote a sense of well-being.
She explained that when practiced mindfully, yoga can be a powerful tool for managing menstrual symptoms by finding the right balance between movement and rest.
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