Move with Your Cycle: The Best Exercises for Each Phase of Your Menstrual Cycle

Move with Your Cycle: The Best Exercises for Each Phase of Your Menstrual Cycle

Move with Your Cycle: Cycle-Specific Exercise Tips

Hormones fluctuate naturally throughout your menstrual cycle, affecting energy, strength, mood, and recovery. By syncing your workouts with your cycle, you can maximise performance, reduce discomfort, and support overall hormonal balance.

Pairing exercise with ANNA’S Wild Yam Cream may further support comfort during menstruation, perimenopause, or menopause transitions, helping you feel your best every day.

Menstrual Phase (Days 1-5) - Gentle Movement & Recovery

During menstruation, estrogen and progesterone are at their lowest. Fatigue, bloating, or cramps are common. Focus on restorative and low-impact exercise:

  • Yoga or stretching - relieves tension and boosts circulation
  • Walking - gentle movement to ease cramps
  • Light mobility exercises - maintains flexibility without strain

Tip: Listen to your body. Even light movement helps circulation and reduces discomfort. Whilst you are menstruating, you will take a break from using ANNA’S Wild Yam Cream and resume on day 6.

Follicular Phase (Days 6-13) - Energy & Strength Workouts

After your period, estrogen rises, giving you more energy, focus, and mental clarity. This is the perfect time for:

  • Cardio - running, swimming, cycling
  • Strength training - moderate to heavy weights
  • High-intensity interval training (HIIT) - challenge your body safely

Tip: Your body is primed for learning new skills during this phase so focus on more challenging exercises. 

Ovulatory Phase (Days 14-16) - Power & Performance

Ovulation peaks estrogen and testosterone, enhancing strength, coordination, and endurance. Ideal exercises include:

  • Sprinting or interval training
  • Heavy strength sessions
  • Competitive or team sports

Tip: ANNA’S Magnesium Bedtime Lotion is the perfect addition here. Formulated with Magnesium, Lavender & Chamomile to support your nervous system, reduce muscular tension, and promote deeper, more restorative sleep.

Luteal Phase (Days 17-28) - Endurance & Mindful Movement

After ovulation, progesterone rises, which can cause fatigue, bloating, or mood changes. Focus on more restorative workouts:

  • Moderate cardio - walking, swimming, cycling
  • Light strength training or higher-rep sets
  • Yoga, Pilates, or stretching

Tip: Adjust intensity based on how you feel. Diet can also affect you most in this phase - focus on nourishing whole foods that are easily digestible. 

Why Moving with Your Cycle Matters

By aligning your exercise with these natural changes, you work with your body, not against it. This approach supports hormonal balance, reduces menstrual or menopausal discomfort, and helps you get the most out of each workout.

Applying ANNA’S Wild Yam Cream and ANNA’S Magnesium Bedtime Lotion alongside the right exercise can help your body find its rhythm and help you feel your best throughout the month. You can purchase them together as our ANNA’S Essentials Bundle -  a powerful duo to support your hormones, sleep, and nervous system.

*Disclaimer: This content is for general educational purposes and is not medical advice. Consult your healthcare provider before changing your exercise routine, especially if you have medical conditions, are pregnant, or experience significant menstrual or menopausal symptoms. Individual experiences may vary.

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