I’m a doctor — here are 4 key ways for women to change workouts to ease period cramps

Here’s a solution that could make PMS’ing less uncomfortable.

Women experience menstrual cycles within four phases: menstruation, follicular, ovulation and the luteal phase, typically lasting 28 days. During this time, women can experience unbalanced hormone levels, fatigue, bloating or intense cramps — which drives many up the wall.

However, a change in exercise can help ease the frustrations women experience during the 28 days.

Menstruation

A London-based health coach revealed women should change workout routines during their menstrual cycle to reduce period cramps and other symptoms.

“Incorporating low-impact activities like pilates, yoga, or walking can alleviate period pain and promote overall well-being,” London-based health coach Jodi Montlake told the Daily Mail.

Even gentle walking or stretching can make a difference to your body.

Incorporating low-impact physical fitness into your routine allows the body to adjust to the elevated hormone levels the body is experiencing.

“Starting these routines before or after menstruation helps the body acclimate, making exercise more enjoyable and effective when menstruation does occur,” Montlake added.

Follicular

High-intensity cardio and interval training — such as running, cycling, boxing, lifting weights or pushups — can work wonders during the second phase of the menstrual cycle, known as the follicular.

“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,” Montlake shared.

The follicular phase is the longest phase of your menstrual cycle, lasting 14 to 21 days. Incorporating high-intensity cardio during this phase could boost your cardiovascular health, such as blood flow, and relieve cramps.

Ovulation

Following is the ovulation phase, in which a woman’s ovaries have developing eggs they release, signaling a fertile period and increasing the chances of pregnancy if sex is involved, explains the Cleveland Clinic.

This phase can last from 14 to 21 days.

Women experience high energy levels in this phase, which is best used for energetic workouts because the final stage of the menstrual cycle makes it more difficult to stay physically active.

Luteal

“The luteal phase starts when an egg begins its journey to your uterus. It ends when you get your period,” describes Cleveland Clinic. 

While this process happens within the typical 22- to 28-day period, health experts advise reverting back to low-intensity workouts and adding longer recovery time for your body to adjust.

“You can try pushing the intensity, but listen if your body is begging you to stop,” noted Health Partners. 

Dr. Hana Patel, a general physician with the UK’s National Health Service, agrees with Montalke’s fitness on how women can cope with cramps during their menstrual cycle with workouts.

“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,” said Dr. Patel.

“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.”