How to Maximize Exercise with Menstrual Cycle

People with Chronic illness suffer a lot of fatigue and not being able to move where most become sedentary.  But in order to not get sedentary there are ways to try to take advantage of the times when you do have more energy by trying to exercise accordingly to your menstrual cycle. 

Below is a guideline of what you should do during each cycle: 

  1. Menstrual Phase (Days 1-5): During this phase, many women may feel fatigued and experience cramping or bloating. Light to moderate exercise, such as walking, yoga, or gentle stretching, can help relieve discomfort and boost energy levels.

  2. Follicular Phase (Days 6-14): As estrogen levels rise during this phase, many women may feel more energetic and focused. This is a good time to focus on strength training and high-intensity interval training (HIIT) workouts.

  3. Ovulation Phase (Day 14): Around the time of ovulation, estrogen and testosterone levels are at their highest. This can lead to increased stamina and improved athletic performance. High-intensity cardio, like running or cycling, may be particularly effective during this phase.

  4. Luteal Phase (Days 15-28): As progesterone levels rise during this phase, many women may experience PMS symptoms such as mood swings, fatigue, and cramps. Low to moderate intensity exercise, such as walking, swimming, or gentle yoga, can help reduce stress and alleviate symptoms.

It's important to remember that these guidelines are general and may not apply to every woman. Pay attention to your own energy levels and how your body feels throughout your cycle, and adjust your workouts accordingly. Also, always listen to your body and speak with a healthcare provider if you have any concerns.

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