When it comes to being active, we often see periods and the menstrual cycle as being incompatible with moving our body.
But here’s the thing: the hormones of the menstrual cycle are amazing, and they can have really positive effects on how we feel, physically and emotionally.
Understanding more about periods and cycles is a superpower when it comes to getting active in a way that works for you. Your menstrual cycle should never hold you back from moving, playing, and achieving your goals.
There’s a lot more to the menstrual cycle than just having a period. You might experience emotional ups and downs, changes in your body and shifts in your energy levels.
The whole cycle usually lasts around 28 days (though anywhere from 21 to 35 is normal), with two key hormones playing their part: oestrogen and progesterone.
This information provides a general overview of the menstrual cycle and how it might impact women.
Every woman's experience is unique. If you consistently experience severe symptoms, or have been diagnosed with conditions like heavy periods, premenstrual syndrome, fibroids, or polycystic ovary syndrome, we strongly recommend seeking personalised medical advice from a healthcare professional.
Your wellbeing is paramount, and there's always support available to help you thrive.
This is the start of the follicular phase. Oestrogen starts to rise, which can help lift your mood, energy, and motivation.
Oestrogen keeps rising. You might feel more confident and full of energy. Ovulation – when an egg is released – usually happens around day 14 in a 28-day cycle, though this can vary.
This phase starts after ovulation and lasts until just before your next period. It’s sometimes called the premenstrual phase.
Progesterone rises, which can make you feel calm or more tired and you might notice bloating, food cravings, or feel more emotional.
In the final few days, both oestrogen and progesterone drop. This can lead to PMS symptoms like low mood, sore breasts, or feeling tired.
Helping you find movement that works for you while on your period.
Absolutely! Moving your body is actually proven to help with both physical and emotional symptoms that can come with your cycle.
Read answer
When we get active, our body releases endorphins, which are a natural painkiller and mood elevator.
Moving can be a great tool to help with period symptoms, rather than letting our period hold us back. Be kind to yourself – tune into your body and do what feels good for you.
Yoga has been shown to help ease period pain, or if you are someone who suffers with breast soreness and don’t want to do movements which might cause breast bounce, then opt for low or no-impact activity like walking or cycling, or Pilates.
Make sure you stay hydrated, as dehydration can make period pain feel worse.
And if you are worried about leaking, there are so many innovative period products available now, like period underwear and menstrual cups, that can absorb much more period blood than a traditional pad or tampon, giving you the confidence to move without anxiety.
Hide answer
Yes, you might find certain times in your cycle feel easier for getting active.
Read answer
In the first half of your cycle, particularly in the second week, you may feel more energy, a better mood, and improved motivation to move.
Some women even feel more courageous and okay to step out of their comfort zone during this time, which can be great for trying new activities.
You might find that there are times of your cycle where you feel more sociable, or enjoy being with others, and this could be a great time to move together with friends or join a group activity.
And just as there are some times of the cycle where movement feels great, there may be times of the cycle where you feel less motivated to move.
Even so, movement really can help you feel better, and knowing in advance what activity usually feels manageable on these days can make it less challenging to get moving. Everyone is different but try and find something that works for you.
By tracking your cycle, and how you experience the different parts of it, you might be able to find an activity that you can enjoy, depending on what that day brings.
Hide answer
Understanding your unique cycle really is a super-power, and tracking it is key to anticipating when your period will arrive.
Read answer
For some women, cycle length varies by a few days each month, and for others, periods arrive as regular as clockwork – both are totally normal!
In either case, noticing when your period starts each month will help you spot patterns over time.
The first day of your period is day one of your cycle. To track, simply make notes in a calendar, use the Hey Girls tracking chart, or explore one of the many menstrual-cycle apps available.
You can note down things about your period, like flow heaviness, and any symptoms. Across your cycle, you might notice when your energy or motivation feels high, or when your appetite or mood shifts.
See if you can become more in tune with your body, and how it feels at different times of the cycle.
Once you know more, you'll be able to anticipate what's coming, from feeling great to experiencing symptoms, and you’ll be able to predict when your next period will arrive. This can help you feel more prepared and confident to get moving!
Hide answer
It’s normal to feel worried about getting active on your period, but the more you tune in to how your cycle feels, and what it’s going to bring you each month, the more confident you can become.
Read answer
Firstly, explore the fantastic range of period products available, like period underwear or menstrual cups, which can offer greater comfort and leak protection, especially if you get active. They can be worn for longer, so no bathroom breaks to change your product mid-activity.
If you enjoy swimming or other water-based activities, there are now period swimwear products, which means even if you can’t get to grips with, or don’t want to use tampons, there’s still a way to do your favourite activity during your period.
If tampons or internal period products aren't an option due to religious or cultural beliefs, you can still feel confident getting active – whether it's pads, period pants, or something else, focus on finding what works best for your body and beliefs.
If you track your cycle and see that your period might arrive soon, wear a panty liner or period pants even before you have started bleeding to give you the confidence that if you do start mid-activity, you are totally covered and can carry on enjoying moving your body.
Secondly, reflect on whether the clothes you wear are helping you feel confident whilst you manage your period, wear what feels comfortable and doesn’t cause anxiety or discomfort.
Periods are a natural part of being a woman, but cultural norms or traditional beliefs can make us feel like it’s not okay to move our body whilst on our period.
This Girl Can is here to say: your period should never stop you from moving your body and enjoying it. Let's challenge those norms together. Choose comfort, choose confidence, and keep moving.
Hide answer
It's completely normal to experience symptoms like fatigue, breast soreness, or emotional shifts in the days before your period, due to rapidly dropping hormone levels.
Read answer
In fact, this is the most symptomatic part of the menstrual cycle, with over 150 reported symptoms occurring in the premenstrual phase.
It’s totally normal for us to have symptoms across our cycle, just like it's normal to feel tired if you didn’t sleep well.
The key is, that symptoms of the menstrual cycle should be mild and manageable, and certainly shouldn’t stop you getting on with activities that you enjoy.
If your symptoms are significant, you should seek help from your GP. Use the Period Symptom Checker to help you understand what’s normal and what’s not, and to get help with what to share with your GP.
While you might not feel 100% on certain days of your cycle, you don’t have to miss out on movement, even something low-intensity like walking or yoga, can actually help alleviate physical and emotional symptoms.
Listen to your body and adapt your activity to what feels good; it's about finding what works for you on those days.
Hide answer
While your cycle can influence how you feel during different activities, there are no hard and fast rules about what movement you should do in each phase of your cycle, and there’s certainly no activity that’s off limits because of where you are in your cycle.
Read answer
How you feel across your menstrual cycle is unique to you and, for example, in the first half of your cycle you might feel more energised and motivated, making more energetic activity feel great.
In your premenstrual phase you might feel like doing some movement to music to help elevate your mood.
It’s very individual and the key is to track your own unique experience and use that insight to adjust your approach to movement, not to restrict your activities or be prescriptive about what you can and can’t do during each phase.
It’s all about moving your body when and how you want to!
Hide answer
