Can I Exercise or Swim During Periods? Our Experts Explain

Many wonder, ‘Can I swim or exercise during my period?’ This article aims to provide you with benefits and workouts that you can perform even during your period. We’ve also provided our expert insights on swimming and the related benefits it offers during your menstrual cycle. Know about all the available products that ensure complete protection to prevent any period leaks in the swimming pool. Towards the end, we’ve also dispelled certain myths and facts you need to be aware of. Know the unique cases in which you need to skip swimming or exercising on your period for an extra level of safety.

A] The Hormonal Angle

At the beginning of your period, oestrogen and progesterone levels tend to decrease. This is what makes you feel more tired than usual. Exercising helps release hormones like endorphins, dopamine, and serotonin, the trio of happy hormones that enhance your overall well-being. Even light exercise can help reduce pain often caused by cramps. Serotonin and dopamine are associated with moderate-intensity workouts that stabilise your emotions. Even the adrenaline rush you experience while exercising is felt by your hormones. Lastly, adrenaline and norepinephrine are the two vital hormones that increase your blood flow and make you feel alert. 

B] Benefits Of Exercising On Your Period

Here are some benefits that will occur if you exercise during your period: 

• Reduce cramps: Gentle exercises such as walking or yoga are usually recommended to ease cramps.

• Decrease bloating : Even a short 10-minute walk inside the comfort of your home will decrease any bloating or gas.

• Improve energy levels: Exercising is sure to make you feel energetic owing to the increase in oxygen levels.

• Better sleep quality: Exercising will exhaust your body, which improves any sleep-related conditions, such as insomnia.

• Helps with muscle growth: Gentle stretching exercises can help build muscles. You can incorporate yoga or Pilates in your routine for this.

You should ideally avoid exercising if you experience heavy bleeding or drowsiness during your periods. 

C] Advisable Workouts During Your Period

Here are some of the best workouts recommended during your period: 

• Walking: Choose comfortable clothing and don’t walk excessively. You can set a limit on the time you are going to walk. Using apps that track your steps is a smart choice.

• Yoga: Some recommended yoga poses you can do even on your period.

• Child Pose: In this, you sit on your knees, stretch your arms forward, and touch your head to the floor or yoga mat. 

• Bridge Pose: For this pose, you need to use your core strength. For this pose, you first lie on your back and then lift your hips to form a bridge-like structure. 

• Legs up the wall: Legs up the wall is one of the best workouts you can do during your period. For this pose, you need to relax your legs on the wall 

• Pilates: This workout uses a reformer, resistance bands, a yoga mat, or other types of equipment to improve your core strength and flexibility.

D] Can You Swim During Your Periods? 

Swimming is an excellent exercise that helps to ease cramps during your period. So when you get your period, you often think, “How can I still swim during my period?”  The answer here lies in the type of menstrual product that would work even if you decide to go swimming. 

Here are some recommended menstrual products that will help prevent any period leaks in the pool:

• Tampons: Tampons work by absorbing water, as they are usually made from materials such as cotton and rayon. They provide moderate protection against period leaks, but they might not be the best option for swimming. It’s best to wear them on your third or fourth day when the flow is considered light to moderate. Just be sure to change them after you come back from your swimming session.

• Menstrual cups: Menstrual cups, due to their waterproof nature, are an excellent option to prevent period leaks in a pool. Unlike the other mentioned options, they collect your body fluid instead of absorbing it. An important thing to note here is to change your menstrual cup after your swimming session. This is because the cup can possibly slip out if it reaches its near capacity. You should definitely carry a water bottle to wash your cup after completing your swimming session. This will help to prevent any possible infections.

• Period-proof swimwear: Black period-proof swimwear made of nylon or spandex prevents major leaks due to its multi-layered structure. This ensures that the user can remain stress-free. Similar to tampons, they are also designed to handle a light to moderate period flow. You can combine these with tampons to ensure solid protection during your periods.

E] Some Physiological Benefits Related To Swimming

Some reported benefits associated with swimming:

• Reduce menstrual cramps: Exercising releases endorphins that can help with pain tolerance. You can do gentle pool exercises such as water walking, pool planks, or side steps, or even design your own period-friendly workout. 

• Reduce swelling or fluid retention: Swimming helps reduce stress and gives you a sense of floating in the water. The lymphatic drainage and blood circulation reduce water or fluid retention, which is common during menstruation. 

• Promotes healthy blood flow: Swimming improves insulin sensitivity, which is often common in conditions like PCOS. If you have PCOS, it is helpful to first know the cause and then suggest related measures. If you get irregular periods, you can get yourself checked for PCOS through our dedicated services. 

F] Addressing Some Common Myths And Misconceptions

We’ve dispelled some commonly held myths with facts for your better understanding:

Myth 1: You should avoid swimming on your period

Fact: The right use of products will help you achieve all the earlier-mentioned benefits. When you use the right menstrual products depending on your period flow, you do not have to skip swimming during periods. Ideas like swimming with a pad should not be implemented, as the pad can become heavy from the absorption and weigh you down. Swimming with a pad can also lead to leakage and end up creating an avoidable mess. 

Myth 2: You should avoid exercising on your period

Fact: You should only avoid strenuous exercises, such as a HIIT workout, that require high levels of energy. Exercising is proven to increase blood circulation in the body and can even increase your bleeding. But if you experience heavy bleeding, then it might be better to involve a medical professional. You can reach out to women’s healthcare if you experience any hormonal imbalances. 

Myth 3: Swimming during periods can cause infections

Fact: There has been no scientific evidence proving the connection between the increase in urinary infections while you exercise on your period. As long as you maintain cleanliness and can timely change your chosen period products, the chances of an infection will not exist. 

When To Skip Swimming Or Exercising During Periods

Some signs that you might need to skip swimming or exercise during periods:

1. Skip if you experience intense pain that makes you completely unable to move, as that could be an indication of dysmenorrhoea. 
2. Skip if you experience a period flow lasting more than 7 days, as that could indicate menorrhagia.
3. Skip if you experience dizziness or shortness of breath.
4. Skip swimming if you notice any unusual discharge. 
5. Skip over-exercising, as that will increase your stress, leading to conditions like PCOS, exercise-induced amenorrhoea, and more.

In all the above cases, you should seek the advice of a professional. From providing timely advice to ensuring appropriate treatment options, Women’s Healthcare is here to assist you. 

Consult our gynaecologist to understand how NSAIDs, pills, lifestyle and dietary modifications, and more can work in your favour to avoid any complications. With early detection, ensure your complete well-being before the need arises.