Let’s be honest—when you're dealing with a menstrual disorder like endometriosis, the idea of exercising can feel impossible. When you're in the midst of painful cramps, bloating, and fatigue, the last thing you want to think about is hitting the gym. We get it. We’ve been there, lying on the couch, clutching a heating pad, and wondering how people manage to exercise through it all. While high-intensity workouts might be out of the question on your toughest days, gentle movement can sometimes help alleviate discomfort and support overall menstrual health. That’s why we’ve put together some manageable tips that are designed to be as gentle on your body as possible. These tips aren’t about pushing yourself when you’re already feeling down—they’re about finding small ways to move and care for yourself, even when your body feels like it’s working against you.

We’ll also show you the best movement practices for each phase of your menstrual cycle —tailoring your physical activity to align with the different phases. Below, you’ll find tips on what kind of movement is best during each phase, so you can stay active without burning yourself out. Whether you're dealing with endometriosis, PCOS, or just a particularly tough cycle, here are some movement suggestions that might make your period a little more manageable.

The Menstrual Phase (Days 1-5): Gentle Movement

During your period, it’s all about listening to your body. Energy levels tend to be lower, so this is the perfect time for gentle exercises like yoga, stretching, or light walking. These activities can help reduce cramps and improve mood without putting too much strain on your body.

Somedays Product Recommendation: For added comfort during this phase, consider using Cramp Cream. The soothing, anti-inflammatory formula can be applied to your lower abdomen to help alleviate cramps and discomfort, making it easier to get moving, even on your heaviest days. Combine that with a Heat Pad and you’ve got a head start at fighting period pain like a Period Pro.

The Follicular Phase (Days 6-14): Building Strength

As estrogen levels rise after your period, you’ll likely feel more energetic and ready to tackle more intense workouts. This is a great time for strength training or cardio exercises. Building muscle and cardiovascular strength during this phase can help set a strong foundation for the rest of your cycle.

Somedays Product Recommendation: Keep the good vibes going with Moodshine Tea - formulated to stabilize mood fluctuations and support overall cycle wellness.

The Ovulatory Phase (Days 15-17): Peak Performance

During ovulation, your energy and strength levels are at their highest. This is the time to go all out—whether it’s hitting a personal best in weightlifting, going for a long run, or taking a challenging fitness class. Your body is primed to perform, so take advantage of this phase to push your limits.

Somedays Product Recommendation: After a workout your muscles will love you for taking a hot bath with some Solace Soak. The blend of magnesium and soothing essential oils helps to relax your muscles, reduce tension, and improve sleep quality—making it easier to recover and feel rejuvenated for your next workout.

The Luteal Phase (Days 18-28): Slow Down and Recover

After ovulation, progesterone levels rise, and you may start to feel more sluggish or moody. This is a good time to focus on lower-intensity workouts like Pilates, Yoga, moderate cycling, or swimming. You might still be able to handle some strength training, but be mindful of your energy levels and don’t push yourself too hard.

Somedays Product Recommendation: If you’re feeling more inflammed or sore during this phase, try using Belly Jelly to reduce inflammation and congestion. 

Dealing with Menstrual Disorders: Adjusting Your Exercise Routine

For those with menstrual disorders like endometriosis or PMDD, exercise can be more challenging. It’s important to listen to your body and not feel pressured to stick to a rigid workout plan. Focus on gentle, restorative movements like stretching, yoga, or even just a slow walk, especially during flare-ups. Remember, it’s okay to take rest days and prioritize your health over exercise.

For more information on managing menstrual disorders, check out our previous blogs on Endometriosis and PMDD to learn more about how these conditions can impact your cycle and how you can find relief.

Exercise can be a powerful tool for managing menstrual symptoms and improving your overall well-being, but it’s important to honor your body’s needs and adjust your routine based on where you are in your cycle. Whether you’re cycling through intense workouts or just taking it easy, remember that every phase of your cycle deserves care and respect.