A couple years ago, I started running consistently again.
In my later teens and early to mid twenties, I considered myself a runner. But after over training and under recovering, I fell out of love with running.
I picked it back up a couple years ago to add to my strength training routine because, hello balance!
And the craziest thing happened.
Despite having endometriosis, my cramps decreased, my heavy periods became lighter, and my long periods shortened in length.
This isn’t uncommon for other women who have endometriosis, PCOS, or other period problems either!
How Does Cardio Help Your Period?
Cardio can help ease your symptoms like mood swings, bloating, and fatigue because it gets the blood flowing.
It reduces your period pain because cardio releases endorphins. Endorphins are natural pain killers that can lessen your period cramps.
On top of the endorphins, cardio improves your circulation to your pelvic area, which can help relieve tension – so say goodbye to pelvic pain!
The endorphins also act as a natural mood booster. So, if you struggle with PMS or PMDD symptoms, like irritability, anxiety, depression, and other mood issues during or around your period, endorphins from cardio can help improve your overall mood.
Your headaches may decrease (again, thanks to endorphins), fatigue lessens, and your bloating reduces (because sweating is a natural detox!).
A Regular Cycle
As you know, your period is a receipt for your overall health and wellness.
Having a symptom free and consistent (for you – remember, everyone has a sweet spot for what their period looks like) period means you are healthy underneath the hood.
Consistent and moderate physical activity throughout your cycle helps to regulate your hormones, maintain a healthy weight, and both lead to a regular menstrual cycle.
Cardio During Your Period
When I noticed my own periods improving, I mentioned it on Instagram and someone responded back to me and asked how they can do that because they want to do cardio, but found that it triggered their symptoms more than helped.
If you’re wondering this too, the most important thing when it comes to your cardio is to focus on movement that feels good for you.
A common misconception with cardio is that you need to run, sprint, do HIIT exercises, or be sweating and peeling yourself off the floor where you leave sweat angels behind. And that’s just not the case.
If you exert yourself too much, it can cause more inflammation, leading to worsened period symptoms.
But there’s a sweet spot for nourishing your hormones, your inflammation, and your period when you approach your cardio strategically.
Here’s what I would focus on:
Choose low to moderate intensity cardio. Try to stick in your zone 2 heart rate zone. Though this will look different for everyone depending on your athletic history, things like a brisk walk, light jog, swimming, and light to moderate cycling are recommended.
Listen to your body. If your body is feeling inflamed and unhappy, it’s okay (and preferable) to take a rest day and not push it. Though it can be hard not to feel guilty taking a rest day, it may just be the thing your body needs most.
Be consistent. This doesn’t mean that you need to do cardio only during your menstrual cycle. For the best results, do regular, consistent workouts and cardio throughout the month.
And, because it’s important to say again, avoid overexertion. Very intense exercise, skipping rest days, pushing through out of guilt, and not listening to your body will cause worse period symptoms and potentially more irregular periods.
Your workouts can either help or hurt your hormones. Your period is just one receipt from your body of if your workouts are or aren’t working for you.
If you’re curious what workouts would be best for you, your hormones, and your physique goals, check out Action Athletes for 1 free week or schedule a free Hormone Analysis Call if you’re interested in customized programming.
