Should you exercise when you are on your period?
Every woman is different, as is their exercise routine and each period. Below are some tips on how to navigate exercise choices during menstruation.
The menstrual cycle is among the least studied aspects of human biology. However, we do know that our female hormones play an important role in our menstrual cycle and underpins many aspects of a woman’s health, including bone strength, fertility and immune system.
During my long distance Paradise Swim to Herm Island (a big goal of mine), my period started whilst I was swimming! Luckily, it was in the last 20 minutes of my swim journey so I knew I did not have much further to go. I felt exhaustion on a deep level and felt quite nauseous. I had to talk to myself in a loving way, and be at peace with swimming at a slower and more comfortable pace.
My icky feelings disappeared on arrival as I felt such a buzz from reaching my long distance swimming journey! Overall though, I try not to push myself during workouts when I am on my period or make them too strenuous, as I understand the performance is not going to be as strong.
Interestingly, studies examining perceived performance consistently report that female athletes identify their performance to be relatively worse during the early follicular and late luteal phases. Looking at this research, I can 100% relate with my experience during my long distance Paradise Swim! It is good to know that it is my body working with its hormones, and gives us pause for thought when measuring training results. And most importantly, not to be critical of ourselves!
The effect of the menstrual cycle on physical performance is being increasingly recognised as a key consideration for women’s sport and a critical field for further research. Things to be aware of are also our nutritional needs and when to rest for optimal performance.
My key takeaways:
Tune into your body and take rest when you need it
Feel out what the best movement will be for your body in the moment
Don’t be overcritical of your training or exercise performance
Make sure you are getting the right amount of nutrition — a coach might be helpful for this, email me if you would like to learn more!
Overall, the very best thing you can do is listen to your body. That could be resting and snuggling up under a cozy blanket, or a gentle walk in nature. Sometimes it could be something more vigorous like a spin class! Tune into your body and choose the exercise that feels right to you in the moment.
For more inspiration, check out this article I was featured in for ActiveIron, where I share my experience alongside 50 other health and fitness experts for their experience and top tips on this topic. We are all so unique and so are our opinions!
Do you want to learn more about your periods, or about exercise and nutrition but don’t know where to start? Book me for a discovery call and let’s work together on what you would like to achieve in your journey.
Much love,
X Charlotte
