Could Your Period Be Giving You Clues About Your Workout Routine?
Let’s be honest—having your period is usually more of a hassle than anything else. Who really wants to deal with pads, tampons, or cups every single month, right?
But here’s the thing: your menstrual cycle is actually pretty amazing. I used to feel the same way—thinking it was just something to get through. But the more you learn about how the cycle works, the more you realize just how incredible it is and how much your body is trying to tell you when things aren’t quite right.
Not having a cycle at all can lead to serious health issues, like osteoporosis or even cancer. I’ll dive deeper into this topic later, but for now, let’s focus on how your period relates to exercise.
What is a normal period?
A normal menstrual cycle includes the following:
24-35 days
Ovulation that occurs between day 10-23
Changes in cervical mucus (from dry, to liquid egg whites, to creamy, to dry)
Bleeding for 3-7 days
3-4 tampons used each day for 4-5 days
No pain or very mild cramping prior to beginning of period
There are variations to this and these are RANGES. But I do feel like most of us learned in our 6th grade sex ed class that a period was 28 days long and you ovulate on day 15. That’s about the extent of it…or at least how mine was.
We are all built a little differently, but it’s important to look at YOUR normal. Are you cycles consistently changing from 28 days to 40 days? That would be something to look into. But if you range from 28-31 days, then you’re most likely just fine.
So, how does exercise affect your cycle?
There are a lot of factors that can influence your menstrual cycle, but for now, let’s focus on exercise.
Everyone has different workout styles and tolerances, so what works for one person may not work for another. For example, if you're a triathlete and your cycle is pretty regular, chances are you’re just fine. But if you're running marathons and your periods are either absent or super long (50-60 days), that could be a sign that all that long-distance running is throwing your cycle off balance.
That doesn’t mean you have to stop these activities, but it’s important to make sure you're fueling your body properly so it feels safe and supported.
Here are a few signs that your exercise routine might be affecting your cycle:
Delayed ovulation
Scant or light periods
Excessive fatigue
Missed periods
Luteal phase that’s 10 days or shorter
Pre-menstrual bleeding
You might experience one or all of these. Just remember, these are potential signs that exercise could be causing period issues, but there are plenty of other factors to consider too.
The hormonal side of things can get complicated. For example, too little or too much estrogen can affect when you ovulate and how heavy your periods are. Estrogen levels can be impacted by certain exercises, depending on how your body processes it—but that’s a whole other topic for another time!
So what is the best exercise to do?
It depends! There is no one right answer. Your body will keep the score and tell you if it is too much. LISTEN TO YOUR BODY. More is not always better. Here. are some guidelines to consider for a healthy lifestyle:
30 Minutes a day of moderate physical activity
1 hour 3x/week of moderate physical activity
1-2 High Intensity exercises per week
These are just examples. You don’t need to work out for a hour every single day in order to be”healthy”. And let your body tell you how it’s doing. The point is, move your body in. away that feels good and empowers you rather than moving to punish yourself.
