How I Exercise In Tune With The Menstrual Cycle

‘I tune into my body and feel what’s needed each day, that includes what style and intensity of exercise’

Melanie Swan

For years I thought I just wasn’t very good at sticking to an exercise plan. Then when I started tracking my menstrual cycle, I noticed that I was more able to do AND enjoy certain exercises at certain times in my cycle. 

It’s taken me years to work this stuff out! I’ve played tennis competitively, rowed 26km on The Thames, tried all different types of yoga and reached the conclusion that I like variety and simply need to listen to my own body. 

That’s the only exercise plan I stick to and enjoy. And because of that, it works! 

I decided to share this, not as a template for what others can do, more as a living example of how the menstrual cycle serves as an accurate compass for those with a womb, a cycle and a knowing that there is another way beyond pushing through. 

As women, I feel it’s so important we talk about these things. It generates a more connected experience of sisterhood and brings us out of silent suffering and confusion. 

So here it is, my current *it changes with seasons and phases of life* exercise regime in tune with my menstrual cycle!

Moontime: Slow, Still & Quiet.

Slowly and gently is the name of the game here.

As I’m in a natural state of meditation, I don’t go out much. In fact, for 2 days I barely leave my mooncave.

I walk up and down the stairs a few times to help with general circulation and do some gentle hip opening yoga asanas. 

Soles of the feet together and knees apart with a hot water bottle on my womb is a particular favourite.

Slow, focused and quiet does the job nicely.

Pre-Ovulation: Gentle, Soft & Steady.

I ease myself back into exercise the same way I ease myself back into the outside world.

Starting slow and soft, I’ll swim, go for yin yoga or do light interval training on mostly cardio machines at the gym.

There’s definitely no push here. My energy is predominantely yin and I add more yang exercises as yang energy rises within. 

Going gently, softly and steadily allows my energy to build naturally and I’m stronger around the rest of my cycle for it.

Ovulation: Variety is the spice of life!

Longer cardio, cross trainer, faster yoga, upbeat exercise, faster bike rides and up for trying new things is what I’m doing when ovulating.

I increase cardio and add more weights and reps. 

This is when I need variety the most!

Lots of different styles of exercise keep me interested and I just love feeling my body get stronger and fitter.

I’ve come to relate to exercise as a celebration of what I can do! Yes! 

Premenstrual: Focused, Long & Strong.

I’m starting to slow down in pace but I feel stronger physically.

I’m also more emotionally robust and in my power here as I lead with a no-nonsense, deeply honest approach to life.

This is when I lift heavier weights, do less cardio and more toning up. This mirrors my psyche. Toning, adjusting.

Pilates is great here for me.

I go for heavier weights, more reps, additional sets, strong and long yoga poses, pilates for the core.

Long slow bike rides afford time for this natural state of analysis and reflection, as does a long walk with an incline on the tread mill. Long and strong!

Going more towards my period, I do more hip openers and stretches to help prepare for the opening and downwards flow.

I make sure I have good workouts during the last few days of my cycle so that for 2 to 3 days very light exercise feels good.

How does all of this land with you? I’d love to hear how you exercise in tune with your menstrual cycle!

I invited you to share either in the comments below or come on over and join 1,500 like-hearted women in The Sacred Womb private Facebook group.

Womb Medicine Woman Training™

Dynamic Medicine Women are needed in the world.Women connected to their own Wisdom. Balanced in Their Divine Feminine and Divine Masculine. Women able to educate and empower others about their bodies, cyclic nature and ability to Create.

If you want to be this change and take your part in this wave of awakening, The Medicine Woman Training is a place where you can learn to access and live from your Sacred Womb, receive solid support to birth your own wisdom, then bring it the world your way.

We start mid-September, full details >

1 thought on “How I Exercise In Tune With The Menstrual Cycle”

  1. This is fabulous I started to track my cycle for the first time ever about 6 months ago. I identified with the Hag Phase and I realised that I needed to spend more time on withdrawing from the world so I did. As a result my cycle which has always been around 32 days is now exactly 28 days, like clockwork. As I became more in tune, I said to myself that I would rest when I was menstruating. However a few months ago I felt this urge to run on the day that I was due to start menstruating I did an epic 2 hour run, however I got a cramp and then my menstruation was delayed by a day. I shared this with a friend of mine and she said a few years ago she went running at a similar time of her cycle and got such a bad cramp that she had to be helped home. Since that event I now just ease off before I am due on and I respect my cycle. I have joined a gym and I feel much stronger in my work outs doing them at other times of my month, It is so good to honour your cycle and yourself.

Leave a comment