How To Sync Your Exercise Routine To Your Menstrual Cycle

Women are complex cyclical beings, and whilst it may seem like there’s only two parts to your monthly cycle (bleeding or not), the female body goes through 4 distinct hormonal phases each month. These phases can determine how we feel, what we crave, and our overall energy levels. If you’ve ever noticed some weeks of the month where life feels in flow and you can take on anything, then the next week you feel it’s a struggle to leave the couch - this may be your menstrual cycle!  

A normal menstrual cycle lasts for 28-32 days and is made up of 4 phases – menstrual, follicular, ovulation and luteal. Where you are in this cycle can affect everything from energy levels, to your sleeping pattern, and mood. Cycle syncing is the practice of aligning your lifestyle habits to the phases of your menstrual cycle and can help to increase our energy levels, improve our mood, reduce PMS symptoms, support recovery, and provide a greater sense of connection with our bodies. 

THE MENSTRUAL CYCLE

The female body undergoes a number of complex hormonal changes throughout the 4  phases of the cycle and this impacts our energy, mood and motivation. These changes include: 

• Menstrual phase (days 1-5): this is your period and the time when estrogen and progesterone are lowest. As a result, our energy levels and motivation are low.
• Follicular phase (days 6-14): the time before an egg is released and estrogen begins to rise, leading to increasing energy levels.
• Ovulatory phase (days 15-17): high levels of luteinising hormone and follicle stimulating hormone cause an egg to be released – our energy levels and motivation are often highest in this phase.
• Luteal phase (days 18-28): post egg release - progesterone is dominant and energy levels begin to decline, especially as we get closer to the end of our cycle and our period is due.  

These changes are why you may notice you feel more motivated for the gym after your period when your energy levels are increasing, and why the same workouts may feel much more challenging the week before your period! Tracking how you feel during each phase of the cycle can be incredibly beneficial – there are several apps designed for this, or you can track in your journal and reflect on the past months.  

HOW TO EXERCISE TO SUPPORT EASE CYCLE PHASE

As our hormones fluctuate, so does our energy and motivation to exercise – this is why cycle syncing can be so beneficial. Whilst everyone is different, here are some key guidelines for exercising throughout our monthly cycle. 

MENSTRUAL PHASE

During this phase, our estrogen and progesterone levels are lowest and our body is busy shedding our uterine lining, meaning we may feel more fatigued and lethargic. During this phase, it is helpful to focus on gentle, low intensity activity such as yoga and low intensity walks. Whilst listening to your body is important throughout all phases, it is especially important during your menstruation. If you don’t feel up to exercising, you don’t have to! 

Menstruation is the perfect time to rest and retreat inwards – maybe treat yourself to a Moon Mylk on the lounge instead of hitting the gym if your body calls for this (side note – the magnesium in Moon Mylk is perfect for menstrual cramps too)!  

FOLLICULAR PHASE

As estrogen levels start to increase, you may notice an increase in your energy levels  and motivation. This is a great time to start to increase the intensity of your workouts – strength training and hikes or brisk walks can feel especially good in this phase.  

OVULATORY PHASE

The increased estrogen and luteinizing hormone surge may have you feeling extra energised and ready to go in this phase – now is the time to book that HIIT class, lift heavier weights or go for a run! If you suffer from mild cramping during ovulation, listen to your body and adjust your exercise.  

LUTEAL PHASE 

This is when you may start to notice reduced energy levels and motivation due to declining estrogen and progesterone - as always, the most important thing you can do is listen to your body. Low intensity pilates and walking can feel good in this phase, but as you get closer to menstruation and PMS symptoms arise, you may find it most beneficial to focus on walking with a friend or restorative yoga. If you do feel up to more intense workouts during this period, be mindful of the fact it can take your body longer to recover so you might find it beneficial to schedule in a few more rest days than normal. You might also notice some cravings popping up as you approach menstruation and this is perfectly normal – Naked Harvest’s new Bake Mixes are the perfect sweet treat full of protein to keep your blood sugar balanced during this phase.

Although it may sometimes feel like your hormonal changes are an inconvenience, cycle syncing helps us to connect with and support our bodies throughout the month, assisting with energy levels, recovery and motivation. Please be aware, everyone is different and menstrual cycles are unique so you may find your experience of each phase differs from the pattern described above or from cycle to cycle, and this is okay. A healthy menstrual cycle is a sign of a healthy body and if you feel something isn’t quite right with yours, it is important to seek advice from your doctor.

Ready to thrive through every phase of your menstrual cycle? Use my code ‘GEORGIEGRIGG’ to enjoy 15% off all the products mentioned in this blog, plus the entire Naked Harvest range. Enjoy!