I asked Keep It Cleaner co-founder Laura Henshaw for her best advice on working out on your period

“Listen to your body.”

Historically, periods and exercise have rarely existed harmoniously. Since our very first cycles, many of us period havers have used our menstrual cycle to get out of exercising for one reason or another.

Maybe it’s a 6am HIIT class that brings tears to your eyes just thinking about, your regular pre-work run that you just don’t feel up to or even that high school PE class that fills you with dread. I’ve been there more times than I would like to admit and so has fitness expert, period haver, co-founder of Keep It Cleaner and Tom Organics ambassador, Laura Henshaw. 

Interested to hear how others navigate the world? Head to our Life section.

Though our monthly bleed can add an extra element of complexity to our exercise regimes, our periods shouldn’t be the reason we abstain from moving our bodies. In fact, it can sometimes be incredibly beneficial. 

What’s the biggest myth surrounding exercising while on your period?

“The biggest myth is that you have to do nothing [and] you can’t do any exercise,” Laura explains. “For some people this is true, but it’s about what feels good for your body and your needs, but moving and doing light exercise can be really good for you if you feel up to it.”

Though the topic of menstruation is becoming more normalised, as Laura says, “Periods are such a taboo topic… Literally, almost half of the population gets their period at some stage of their lives, so it’s so important that it’s not this unspoken thing that a lot of us go through for however long our cycle is – five to seven days a month. It’s okay to talk about it. Also, normalising conversations around pain is important too because having a lot of pain isn’t normal. If we don’t talk about it, we don’t know what’s normal or not.”

What’s the best way to approach period exercise?

Taking into account that every period haver experiences their cycle differently and that every person has a different relationship to exercise, Laura tells me with the Keep It Cleaner community, she “always says the key is to listen to your body”.

“It’s different for everyone so what works for me, won’t work for everyone,” she explains. During her period, she changes her regular routine depending on how she’s feeling. “I love running and I also like doing high-intensity exercise, but the day before my period when I feel the cramps coming on and then for the first two days when it’s really heavy, I listen to my body.”

Like many of us, she often opts to do nothing at all, especially at the peak of her period. But when she’s not resting she likes to “go for a walk or do some stretching, some yoga or really light exercise and not push my body at all. Obviously, your body is using so much energy on those first two days of your period, I don’t push my body or exercise strenuously.”

Tuning into your body and its needs is something Laura tells me should be considered “not just on the days you have your period, even on the days where you’re just feeling really tired and exhausted for other reasons”.

Having previously experienced a negative relationship with over-exercising, Laura says she used to think she “had to push through” and “focus on burning calories”, even on her period. Now, she’s in a much healthier place. When she feels stressed or has her period and she pushes herself to do something intense, she finds it has the opposite effect and she winds up feeling even more stressed. “Tuning in with your body and listening to what you need is the most important,” she reiterates. 

Are there any negatives or downsides to working out on your period?

If you’re experiencing high levels of pain and cramps, exercising probably isn’t the way to go. Laura explains that “because your body is using so much energy to have your period, then to put that stress on your body and do high-impact exercise is added stress”. 

“Obviously, exercise can be good stress on your body but it’s about finding that balance, taking it slow and not pushing yourself. I know if I’m having a really busy day with work and do an intense workout, I would get super rundown… I also just don’t feel good when I’m pushing myself to exercise when I’m already exhausted,” she says. 

Are there foods that can benefit our period workout regimes?

Again, Laura says it’s all about listening to our bodies. “When we’re on our period we crave more comfort foods and it’s okay to lean into that. If your body is craving chocolate or hot chips, it’s okay to have that. Just give yourself permission, remove all the guilt and if you are exercising at the same time, just don’t push yourself through that.”

What are the best products to wear while exercising during our periods?

These days, the period care market has many more options available to us. A tampon wearer herself, Laura knows some people may worry that if they don’t like wearing tampons, they can’t work out. “I know with pads as well it can be harder to exercise because it may be more uncomfortable for some people so I would definitely recommend Tom Organic’s period undies. You can absolutely work out in period undies, they are fantastic and so comfortable. They’re honestly one of the best inventions in the world.”

How can we get rid of the fear that surrounds exercising during our periods?

Although people like Laura have figured out what works for them, others, especially folks who are just beginning their period, may feel trepidation about working out during their time of the month. To remedy this, Laura suggests finding workouts and workout environments that make you feel as comfortable as possible. 

“[Try] exercising at home and feeling comfortable, like at Keep It Cleaner we have so many options for at-home workouts. If you don’t feel comfortable or confident enough to go to the gym on your time of the month, [just do] whatever feels good for you. 

“Just knowing that if you feel up to it, that it’s okay to move your body and to take it easy. Start with something gentle and see how you feel. Maybe go for a five-minute walk and if you don’t feel up to it, it’s okay, just go back home. But just give your body the opportunity to do that.” 

For more on exercising on your period, try this.