Tips on Exercising for the Phases of Your Menstrual Cycle
Are you ready for tips on exercising for the phases of your menstrual cycle? You have probably been hearing the buzz about this… Me, too- So let’s learn together!
Understanding the relationship between exercise, menstrual cycle, and hormonal balance is crucial for women who want to optimize their overall health and well-being. Particularly for those looking to grow their family in the months to years ahead. By tailoring exercise routines to specific phases of the menstrual cycle, women can support hormonal balance, enhance energy levels, manage systemic or musculoskeletal symptoms, and promote overall reproductive health.
Ready to explore the connection between exercise, menstrual cycle and hormonal health? Get ready for some of the top tips on exercising for the phases of your menstrual cycle!
Let’s start with the different phases: menstrual phase, follicular phase, ovulatory phase, and luteal phase!
Exercise Strategies for the Menstrual Phase
The menstrual phase is the one we all know well- which entails active bleeding within the period cycle. During the menstrual phase, your focus should be on gentle movement to provide support to the body. Low-impact exercises, such as yoga, stretching, and walking, can help alleviate cramps, reduce bloating, and promote relaxation.
Harnessing Energy in the Follicular Phase
As hormone levels rise and energy increases in the follicular phase, this is the time for more vigorous workouts. Exercises such as strength training, higher-intensity cardio, and high-intensity interval training (HIIT) will capitalize on the increased energy and endurance during this phase.
Keep in mind- higher intensity exercise will look different for each person! This will also differ for each individual person during different seasons of life, too. For instance, an incline power walk will feel high intensity at 4 weeks postpartum versus a 13 mile run feeling high intensity at 10 months postpartum for me personally. Same person, different seasons of life.
Pro tip: lean in to where you are in life right now, not just where you are in your cycle.
Optimizing Performance in the Ovulatory Phase
The ovulatory phase is an opportunity to focus on exercises that promote balance, agility, and core strength. Activities like Pilates, dance, and stability training can enhance coordination, flexibility, and overall body awareness.
Using tools like unstable surfaces such as a Pilates ball, Physioball or foam pad can assist with balance and motor coordination. Challenging yourself with these various surfaces will help your body prepare for and adapt to the daily life stressors and challenges you are presented with. For instance, having to react quickly to step off a bike path when someone comes speeding around the corner at you. If you land on uneven grass, your ankle, knee and hip need to be able to react to stabilize your body to avoid injury. This is where balance, agility and core strength come into play.
From a perinatal health standpoint, the more coordinated and agile your body is prior to conception, the easier it will be to support a growing human and be active with that little one in the years to come. So, this is a super fun aspect of exercising with your cycle that can be fun to implement!
Supporting Hormonal Balance in the Luteal Phase
The luteal phase is characterized by hormonal fluctuations and potential premenstrual symptoms, such as bloating or cramping (I know, ugh!). BUT, there is something you can do to help with these symptoms–Exercise strategies such as low-impact cardio, gentle strength training, and stress-reducing activities like meditation and mindful movement to alleviate premenstrual symptoms and promote emotional well-being.
This is a common phase I will see women over-exercising. Your body is telling you to slowwww down. Yet, you keep pushing. The premenstrual symptoms worsen. You feel exhausted and run down. Guess what? It’s your body telling you to lean into this phase of your cycle and hit the brakes. You will remember where the gas pedal is again! This is just for a week or so.
If you are over-stressing your body during a time your body is asking you to slow down, it’s signaling it’s not safe to procreate. This is where we can see delayed menstruation, lack of ovulation or difficulty with fertility. If you’re struggling with any of these abnormalities, I strongly encourage you to slow down in this phase to support your hormone health. Whether currently trying to conceive or seeking to do so in the future, helping your hormones and cycle regulate now will only help you feel your best in this season and those to come.
Listening to Your Body
While many recommendations were made in this post about exercising with and for your cycle health, please keep in mind the importance of listening to your body’s cues. Then, adjust your exercise routine accordingly. A high intensity workout for one woman will look entirely different for another. A low intensity workout for you will differ in various seasons of life. Lean into what feels best for you. Trust your body. Use these guidelines as just that – guidelines!
The goal here is to support your body through each phase of your menstrual cycle via movement. It’s also important to recognize signs of fatigue and overtraining. Sometimes, less is more! Honor rest days, a goal of 1-2 each week. Adapt workouts to accommodate your individual needs and preferences. Track your cycle, but don’t forget about intuitively listening to your body.
Lifestyle Factors
Additional lifestyle factors that can support healthy hormones include nutrition, sleep, stress management, and self-care practices. Understanding the holistic nature of hormonal health can help you achieve comprehensive well-being.
Stay tuned for more insight on these lifestyle factors, particularly through our upcoming Preconception Course. Want to learn more? DM @drkaylaborchers “preconception” and I’ll get you filled in on ways to support your body in this season more holistically!
By aligning exercise routines with different phases of the menstrual cycle, women can optimize their hormonal health, enhance overall well-being, and support reproductive function. However, it is essential to remember that every woman’s experience is unique, and it’s important to listen to your body’s individual needs and adjust your exercise routine accordingly. By adopting a mindful and tailored approach to exercise, women can empower themselves to harness the power of their menstrual cycles and achieve optimal hormonal balance.
I hope these tips on exercising for the phases of your menstrual cycle were helpful- and comment below on what you would like to learn next!
Schedule a (free) call with Dr. Kayla
Interested in learning more about how to prepare your body for pregnancy? You can also join Dr. Kayla live or via recording on August 1st at Noon for a Preconception Planning Masterclass!
