From Cramps to Cardio: How Exercise Can Ease Menstrual Symptoms

Friday, February 09, 2024

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From Cramps to Cardio: How Exercise Can Ease Menstrual Symptoms

Exercise has long been recognized as a beneficial activity for overall health and well-being. However, its impact on menstrual symptoms is often overlooked. Many women experience discomfort and pain during their menstrual cycle, commonly known as menstrual cramps. These cramps can range from mild to severe and can significantly impact daily activities. Fortunately, research has shown that exercise can play a crucial role in alleviating these symptoms and improving overall menstrual health.

Key Things To Know About Clients With Period Cramps
-Exercise can help alleviate menstrual cramps and other menstrual symptoms.
-Cardiovascular exercise, yoga, stretching, and strength training can all be beneficial for managing menstrual pain.
-Proper nutrition is important for menstrual health and exercise.
-It is safe for clients to exercise during menstruation, but  it's important listen to their body and adjust routine as needed.
​-If menstrual symptoms are severe or interfere with daily life, seek medical help.

How Exercise Can Help Alleviate Menstrual Cramps

Exercise has been found to be an effective natural remedy for reducing menstrual cramps. When we engage in physical activity, our bodies release endorphins, which are natural painkillers that can help alleviate the discomfort associated with menstrual cramps. Additionally, exercise increases blood flow throughout the body, including the pelvic region, which can help relax the muscles and reduce cramping.

​Furthermore, regular exercise has been shown to regulate hormone levels, including those involved in the menstrual cycle. Hormonal imbalances can contribute to more severe menstrual symptoms, so maintaining hormonal balance through exercise can help alleviate these symptoms. The science behind exercise and its impact on menstrual cramps is still being explored, but the evidence thus far suggests that exercise can be a powerful tool in managing menstrual symptoms.


Reduces stress and tension, improves circulation, and increases flexibility.


Improves posture, strengthens abdominal muscles, and reduces lower back pain.


Reduces bloating and water retention, improves mood, and increases energy levels.


Reduces muscle tension and cramping, improves flexibility, and increases blood flow.

There are various types of exercises that can help alleviate menstrual cramps and improve overall menstrual health. One popular form of exercise is yoga, which combines gentle movements, stretching, and deep breathing. Yoga has been shown to reduce pain and discomfort associated with menstrual cramps by promoting relaxation and improving blood circulation.

Stretching exercises, such as gentle stretches for the lower back and hips, can also provide relief from menstrual cramps. These stretches help to release tension in the muscles and improve flexibility, reducing the intensity of cramping.

​Strength training exercises, although not commonly associated with menstrual health, can also be beneficial. Building strength in the core and pelvic muscles can help support the uterus and reduce cramping. Additionally, strength training can improve overall muscle tone and posture, which can alleviate back pain commonly experienced during menstruation

The Importance of Proper Nutrition for Menstrual Health and Exercise

Proper nutrition is essential for both menstrual health and exercise performance. A well-balanced diet that includes a variety of nutrients is crucial for maintaining hormonal balance and reducing inflammation in the body. Certain nutrients, such as omega-3 fatty acids found in fish and flaxseeds, have been shown to have anti-inflammatory properties that can help alleviate menstrual cramps.

​Additionally, consuming foods rich in iron, such as leafy greens and lean meats, is important for replenishing iron stores lost during menstruation. Iron deficiency can lead to fatigue and worsen menstrual symptoms. Adequate hydration is also essential for overall health and can help reduce bloating commonly experienced during menstruation.

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It is important to remember that every woman's experience with menstruation is unique, and finding the right exercise routine may require some trial and error. Having clients listen to their body, seeking professional guidance when needed, and making adjustments as necessary will help you create a personalized exercise plan that supports their menstrual health.

By making exercise a regular part of your menstrual health routine, you can not only alleviate discomfort but also improve your overall well-being. Embracing the link between exercise and menstrual symptoms can empower women to take control of their health and lead more fulfilling lives.

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Hey, I'm Joanne!


I'm passionate about empowering women to live their best lives and achieve their goals in all areas of life. From personal growth and success mindset to fitness and overall well-being, I'm here to provide you and your clients with the guidance and support you need. 

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