How to exercise during your period?

My period is coming, and with it, that eternal question: can I continue to exercise or should I stop everything?
Between fatigue, pain, decreased motivation, or simple discomfort, it's not always easy to know what to do. However, moving during your period is not only possible, it's sometimes even beneficial.
Provided you listen to your body, adapt your practice... and above all, let go of the pressure a little.

Can you exercise during your period?

False ideas to deconstruct

No, exercising during your period won't worsen your flow or cause complications. And no, you're not "fragile" or "incapable" on those days. These beliefs die hard, but the reality is much more nuanced: some women feel slowed down, others boosted. And that's normal.
The key is to let go of the idea that you have to stop or force something . There is no fixed rule, only yours.

The benefits of movement during this period

On the contrary, moving can help you better manage your period. Physical activity stimulates blood circulation, releases endorphins (our famous happy hormones), and helps reduce cramps. Even a short walk or a few stretches can be enough to relax your lower abdomen and lower back.
Exercising during your period isn't about ignoring your body; it can sometimes offer it a real relief valve.

To understand in more detail how sport influences the menstrual cycle, you can read this article dedicated to the impact of sport on periods .

What types of sport should you practice depending on your symptoms?

Not all periods are the same, and neither are all women. Some just want to move a little to feel better, while others feel able to go running or swimming as usual. The important thing is to choose the right sport at the right time , according to what your body tells you.

If you have pain: stretching, yoga, gentle walking

When cramps hit, there's no need to force them. But staying completely still doesn't necessarily help either. Gentle movements like targeted stretches, menstrual yoga, or a leisurely walk can help relax the pelvis, get energy flowing, and relieve tension in the lower abdomen. Even ten minutes can make a difference.

If you have energy: running, cycling, swimming

Some women feel surprisingly good during their periods, even more energetic. If this is you, take advantage of it ! A run, a dance class, a swim (with good protection), or a short bike ride can release endorphins and boost your mood.
There are no restrictions, as long as you feel comfortable.

Sports to avoid when you have very heavy periods

If your flow is very heavy, it's best to avoid prolonged high-impact sports (jumping, overly compressive lower abdominal exercises, overly intensive HIIT) which can increase discomfort or cause leaks. This isn't a ban, just a matter of personal comfort.
In these cases, you can replace an intense cardio session with a gentler session or opt for static muscle strengthening.

How to adapt your practice for greater comfort?

Exercising during your period is fine. But in the best conditions, it's even better. By adapting a few simple elements—outfits, protection, and rhythm—you can transform a dreaded workout into a moment of well-being. The idea isn't to "hold on," but to move without discomfort and with full awareness.

Choose suitable and breathable clothing

During your period, comfort is king. Choose soft, breathable clothing that doesn't have any annoying seams and won't compress your lower abdomen. If you tend to bloat a little, avoid ultra-tight leggings. Opt for soft, stretchy materials that let your skin breathe and move freely.

Managing menstrual protection according to activity

Depending on the sport you're practicing, not all protection is created equal. For quiet activities, washable pads or menstrual panties may be sufficient. For running, dancing, or swimming, it's better to opt for a cup, tampon, or reinforced panties. The important thing is to feel free to move, without the worry of leaks or discomfort.

Hydrate well and listen to your body

This advice is always valid, but even more so during your period: hydrate yourself regularly, before, during and after exercise.

Your body can be more susceptible to dehydration during your period, especially if you sweat a lot. And above all, don't push yourself: if you feel your energy levels drop or a movement becomes uncomfortable, adjust.

Moving also means knowing when to slow down.

The Madame patch: help to keep moving despite the pain

When cramps put a damper on your desire to move, but you know that movement can actually provide relief, the patch can be a real ally. Discreet, natural, and easy to use, it fits effortlessly into your workout routine, whether you prefer leisurely yoga or a morning run.

Relieve cramps before or after exercise

Some women apply their patch just before their session to anticipate discomfort, others prefer to use it afterward, as a recovery treatment. Thanks to its formula based on CBD, turmeric, mint and pomegranate , the Madame patch targets pain locally and helps relax muscles, without going through the digestive system. A simple solution, which allows you to move without tensing up.

A discreet and natural alternative to stay active

No need for a break, medication, or special effort: you put it on and it does the job in the background, for 24 hours. It doesn't heat up, doesn't stick, and doesn't bother you under sportswear. And above all, it works where it hurts, without disturbing the rest of the body. To learn more about its benefits, you can consult Our complete guide explains everything.

How to incorporate it into your exercise routine during your period

Slip one into your gym bag or bathroom drawer: it doesn't take up any space, but can really change your menstrual exercise experience. To learn how to properly apply it, remove it, and maximize its effectiveness, we explain everything in this article dedicated to its use .

FAQ – Sport and rules: your frequently asked questions

Does exercise increase menstrual flow?

Not necessarily. You may feel more fluid right after exercise, simply because the movement helps move the blood out. But that doesn't mean your overall flow is increasing. In fact, moderate physical activity can even help regulate your cycle better.

What are the signs that it is better to rest?

If you experience acute pain that won't go away, discomfort, unusual fatigue, or dizziness, it's best to take a break. Exercise should never be a constraint or additional stress. Sometimes, a day of rest, a herbal tea, and a hot water bottle are more beneficial than a workout.