Understanding the Menstrual Cycle

Exercise and Menstrual Health

Chapter 1

How the menstrual cycle works and why it matters for staying active. The chapter outlines the four phases of the cycle, menstruation, the follicular phase, ovulation and the luteal phase, as a system that keeps the body prepared for a possible pregnancy. It then explains what happens during a period, when oestrogen and progesterone drop and you may feel more tired or moody, and how the shedding of the uterine lining can bring cramps and bloating. The chapter ends by challenging the common belief that you should avoid exercise during your period, explaining how physical activity may ease cramps and lift mood by releasing endorphins.

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Chapter 2

Benefits of Exercise During Menstruation

The benefits of exercising during your period, backed by research. The chapter explains how regular aerobic activity has been linked to fewer and less severe menstrual symptoms, and challenges the outdated idea that menstruation makes the body weak. It covers the wider health benefits of exercise, such as weight management and a stronger heart, and how working out can raise serotonin and dopamine, improving mood and energy during menstruation. A final page looks at bloating, a common period symptom, explaining how exercise helps digestion and circulation and citing a study on how much aerobic exercise improved bloating symptoms.

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Chapter 3

Exercise Recommendations During Your Period

Which types of exercise suit different days of your period. The chapter suggests matching intensity to your flow, with moderate workouts on lighter days and gentler, low-impact options when flow is heavier. It explains how light cardio such as walking or cycling can improve blood flow and ease cramps, and clears up myths about swimming, describing what water pressure does and does not do to your flow. Readers learn about moderate aerobic exercise such as dance, including a weekly target, and why strength training, such as bodyweight squats or light weights, is safe and can be beneficial during menstruation despite common worries.

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Chapter 4

Tips for Exercising During Your Period

Practical preparation for exercising comfortably on your period. The chapter starts with checking in on how you feel, choosing lighter activities such as walking or yoga when you are uncomfortable, and warming up properly. It covers choosing menstrual products that suit your flow and activity, including high-absorbency options and carrying spares, and the importance of drinking water before, during and after exercise, with a daily guide. Readers also learn how breathing techniques can support relaxation, manage stress and ease discomfort. The module ends by encouraging readers not to let myths stop them staying active during their period.

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Introduction to the Menstrual Cycle

The menstrual cycle is a complex system designed to keep your body healthy and prepared for a potential pregnancy. The menstrual cycle includes four main phases: menstruation, the follicular phase, ovulation, and the luteal phase.

Progesterone and oestrogen are hormones that fluctuate greatly during your menstrual cycle. These hormones also influence your mood and energy levels.

What Happens During Menstruation

During menstruation, oestrogen and progesterone levels drop significantly, making you feel more tired or moody. These hormonal changes also trigger the shedding of your uterine lining, leading to cramps and bloating.

While this process is completely natural, it doesn’t take away from the pain and discomfort that people who menstruate face on a monthly basis.

Exercising during Your Period

Many women believe they should avoid exercising during their period, but this is a misconception. In reality, physical activity can help ease cramps and boost mood by releasing endorphins, nature's feel-good chemicals.

Light to moderate activity can improve your overall mood and wellness, so don't hesitate to stay active during your period. Just listen to your body and adjust your routine as needed—you're in control!

Understanding the Menstrual Cycle: Exercise and Menstrual Health

Exercise and Menstrual Health

Read chapter 1 on one page: Understanding the Menstrual Cycle

Introduction to the Menstrual Cycle

What Happens During Menstruation

Exercising during Your Period