The Impact of Exercise on Menstrual Health

Most experts agree (and most experts don’t agree on anything) that regular exercise is the single best thing you can do for your health.

If asked to list the positive attributes of physical activity, most people can fill in the blanks.

Regular exercise reduces the risk of chronic diseases (type 2 diabetes, heart disease) and improves mental health (depression, anxiety), cognitive functioning (memory, critical thinking), quality of life, bone density, weight management, and life expectancy among many others.

According to the CDC, an estimated 110,000 deaths per year could be prevented if adults in the United States 40 and older increased their physical activity.

And we’re not talking about a massive uptick. Research shows that as little as ten minutes of physical activity per day makes a significant difference in measurements of health outcomes.

So, it’s not a leap to assume that exercise improves menstrual health too. And it definitely can.

Regular, moderate – emphasis on “moderate” - physical activity provides many benefits for menstrual health, like reducing PMS (premenstrual syndrome) symptoms and regulating periods.

But there’s a “but”.

Frequent, extreme physical activity can do more harm than good and have a negative impact on menstrual health, potentially causing everything form amenorrhea (no periods) and anovulation (not releasing an egg) to fertility issues and even compromise bone health.

Keep reading (and exercising your mind) to learn more about the (mostly) positive and (sometimes) negative impact exercise can have on menstrual health.

The Positive Effects of Exercise on Menstrual Health

Regular, moderate physical activity can have several benefits for menstrual health, including reducing PMS symptoms, regulating cycles, and promoting hormonal balance.

But what is moderate exercise anyway?

It’s physical activity that raises your heart rate and makes you breathe harder and break a sweat. A general rule of thumb: During moderate exercise, you should be able to talk, but not sing.

Some examples of moderate-intensity aerobic exercise include: brisk walking, riding a bike on level ground, playing doubles tennis, hiking, rollerblading, dancing, pushing a lawn mower, and gardening.

According to the Physical Activity Guidelines for Americans, published by the Department of Health and Human Services and the Office of Disease Prevention and Health Promotion, adults should get at least 150 minutes of moderate-intensity aerobic activity per week and be active most days of the week. The guidelines also recommend strength-training with weights two days per week.

These recommendations hold true for women having their menstrual periods too. Here are some of the most important ways exercise impacts menstruation in a positive way:

Reduced PMS Symptoms

Premenstrual syndrome affects many women before their periods. It causes symptoms like mood swings, bloating, fatigue, headaches, irritability, and cramps.

Moderate-intensity exercise is a natural and effective method of managing both the physical and emotional symptoms of PMS.

When we exercise, our bodies release chemicals called endorphins. These "feel good" chemicals help lift our mood and relieve pain. They can also reduce stress and make us feel better overall.

Exercise can also boost serotonin levels, a neurotransmitter associated with happiness and wellbeing.

Improved Hormonal Balance

For women with irregular periods, moderate exercise can help regulate their menstrual cycles. Physical activity influences the production of reproductive hormones, like estrogen and progesterone, and helps balance their levels.

This reduces the likelihood of hormonal fluctuations that can lead to irregular periods.

Regular physical activity also helps people reach and maintain a healthy body weight and reduces excess fat, which can contribute to hormonal imbalances.

This is particularly important for women with PCOS (polycystic ovary syndrome), a common hormonal disorder that causes irregular periods. Regular, moderate physical activity can also help improve insulin sensitivity, which can be problematic for many women with PCOS.

Less Painful Period Cramps

Menstrual cramps can seriously mess with a person’s daily routine and quality of life. Going to the cross fit gym might not be the first thing that comes to mind when your cramps ramp up, but aerobic exercise can help reduce the intensity of menstrual cramps by improving blood flow to the pelvic area and relaxing uterine muscles.

Physical activity also helps reduce the production of prostaglandins, hormone-like substances that cause uterine contractions and cramping.

FWIW, this is also what makes the anti-inflammatory pain medication, ibuprofen (Advil, Motrin), one of the most effective treatments for menstrual cramps – it works by blocking production of prostaglandins.

Better Weight Management and Fertility

If you’re overweight or obese, it’s difficult to exercise your way to a healthy weight without dietary changes and other lifestyle modifications. But it helps, and even modest weight loss can make a significant difference in reproductive health and fertility.

Regular, moderate exercise helps stabilize reproductive hormone levels, which can restore ovulation and improve fertility for many women. It can also reduce excess body fat. Excess body fat, especially in adipose tissues, can lead to an overproduction of estrogen and disrupt ovulation and menstruation.

The (Potentially) Negative Effects of Exercise on Menstrual Health

Moderate exercise has many benefits for menstrual health. However, intense exercise can harm reproductive health. Women who do rigorous physical activity, like professional athletes or those who train too hard, may face health problems.

Here are a few ways excessive exercise can affect menstruation:

Exercise-induced Amenorrhea

Amenorrhea is the absence of menstruation, and exercise-induced amenorrhea occurs when women who engage in extreme physical activity stop getting their periods.

Female athletes who participate in sports that require long hours of intense training – dancers, long-distance runners, competitive gymnasts – are most at risk for developing this medical condition.

Exercise-induced amenorrhea can occur when low body fat levels and excessive physical stress disrupt the production of reproductive hormones, like estrogen, which suppresses ovulation and stops menstruation.

An extreme form of exercise-induced amenorrhea is known as the female athlete triad.

The Female Athlete Triad

The Female Athlete Triad is a health condition that occurs in competitive female athletes and is characterized by three inter-related health problems: low-energy availability (too few calories available), menstrual cycle issues (including absence of periods), and decreased bone mineral density, which is called osteoporosis.

It goes something like this: The combination of intense exercise and low-energy availability puts significant stress on the body, and eventually, the hypothalamus starts stimulating the ovaries less. Over time, the ovaries slow down hormone production and estrogen levels drop, which causes bone loss and other negative health consequences.

Breakthrough Bleeding and Lighter

Breakthrough bleeding or spotting is a type of vaginal bleeding that occurs in between your regular period. Although not necessarily a negative consequence (and not unhealthy like reduced estrogen levels and increased bone loss), exercise can cause slight hormone fluctuations that make the uterus shed its lining.

Occasional spotting is common and usually nothing to worry about, but speak to your health care provider if it becomes a persistent issue.

Another possible impact of regular exercise is experiencing lighter periods. The same hormonal changes (a decrease in estrogen) that can stop your periods can also lead to a lighter flow. Regular exercise can also cause weight loss, which may decrease the amount of estrogen in your body and make your periods lighter.

Conclusion

Exercise is excellent for your health, and it can be a wonderful way to improve menstrual health too. Moderate physical activity can reduce PMS symptoms, normalize irregular cycles, and improve fertility. Beyond that, it can help you lose weight, relieve stress, and get better sleep – all healthy side effects of physical activity that can also improve reproductive health and wellness.

But too much of a good thing isn’t always good, and excessive exercise and high intensity training can lead to health issues, like irregular periods, amenorrhea, and bone loss.

What’s the Right Amount of Exercise for Menstrual Health? There isn’t a simple, one-size-fits-all answer to this question.

To optimize the benefits of exercise on menstrual health while minimizing risk, the trick is to find a balance between physical activity and rest. Aim for regular, moderate aerobic activity, eat a well-balanced diet that provides adequate calories, pay attention to your periods (a lighter flow may indicate over-exertion), and prioritize rest and recovery.

And remember: Anything is better than nothing, and it really can make a meaningful difference to your menstrual health and overall health and wellbeing.