Dr Rebecca Robinson is a highly experienced consultant physician in sport and exercise medicine at The Wilmslow Hospital, part of HCA Healthcare UK. She is a Bachelor of Medicine and Surgery, and also a fellow of the Royal College of Physicians, with a special interest in female athlete health and exercise oncology. Here, she answers some common questions about the relationship between exercise and the menstrual cycle.
How does regular physical exercise influence the menstrual cycle in women?
Regular physical exercise can be beneficial for regulating our sex hormones, which can help maintain a regular cycle and keep us feeling good. It can also help to reduce spikes in cortisol, the stress hormone, which can improve our overall wellbeing. However, it’s important to be aware that high-impact exercise, in terms of the amount and intensity, can have a disruptive effect on the same hormones. The goal is to find a sweet spot for your training and recovery so that you can exercise well at all points in your cycle.
Does exercise help with menstrual symptoms, or can it make them worse?
Exercise can help symptoms by its direct systemic effects, as it releases chemicals – endorphins and serotonin – that can balance out mood changes and support blood flow and gut motility, which can alleviate bloating and cramps and reduce fluid retention. If your mood changes are beyond moderate or abnormal for you during your period, or cramps and pain limit your ability to exercise, please do seek medical advice. These can be signs of menstrual cycle disorders rather than normal symptoms and can be addressed.
Are there any exercises or types of physical activity that are particularly beneficial or harmful for women experiencing severe menstrual symptoms?
Moderate exercise that encourages the body to activate muscles gradually and holistically, like yoga and Pilates, can be great at this time of the month, typically just before or during menstruation. No exercise is harmful during the menstrual cycle, but some people may find their symptoms make their usual workout more challenging.
