We all know that exercise produces a host of physical and mental benefits. For women, however, when it’s that time of the month and you’re experiencing pain, discomfort, fatigue, and symptoms of emotional distress, exercise may be the last thing on your mind. But did you know that exercise can actually help with premenstrual symptoms? 

Completing a bout of exercise increases your energy levels and blood flow and decreases inflammation. This is good news for combatting period-related fatigue. Exercise also releases endorphins: your feel-good and pain-relieving hormones. In fact, endorphins can be more effective pain-relievers than morphine. Pretty incredible, isn’t it?

Exercising while you’re on your period is perfectly fine - and so is choosing to take it down a notch. What matters most is that you listen to your body and align your exercise sessions with what feels right and manageable for you. Some athletes actually perform better while they’re menstruating, although the research findings are equivocal and appear to depend on the aspect of performance being measured. 

Here are some tips to stay active during that time of the month:

• Choose exercises ‌you enjoy. You will be more likely to commit and complete your exercise session.
• Listen to your body. Don’t force yourself to stick to an unchangeable routine. Change it up or take a rest day if you need it.
• Go for a walk. One study showed that walking for 20 minutes reduces symptoms of premenstrual symptoms, including anxiety, cravings, depression, menstrual cramps, and menstrual backache.
• Do low-intensity mat-based workouts, like yoga and Pilates. A review of studies concluded that yoga effectively reduces period-related anxiety and headaches. Another study confirmed that Pilates reduces a variety of premenstrual symptoms, including depression, anxiety, irritability, pain, swelling in breasts, changes in appetite, and sleep disruptions.
• Do a Zumba dance class. Dancing is not only a great way to burn calories and elevate your heart rate, but it is also fun and an effective mood-booster. 

The physical and mental benefits of exercise aren’t placed on pause when you’re on your period. Whether you’re exercising for fitness, health, enjoyment, or all three, it’s important that you exercise in a way that feels right for you.