We’ve all been there…you get your period and immediately feel like curling up in a fetal position in bed, writhing from the pains of the dreaded menstrual cramps. The thought of working out makes you feel physically sick and you’re not sure if you’ll be able to squeeze your bloated body into a pair of workout pants.

Studies have shown that your progesterone and estrogen levels are at their lowest during your period, making you feel more tired and less energetic. It’s also proven that maintaining physical activity on a daily basis will help your future periods become less heavy and painful. We’ve compiled some tips and tricks to help you get a good workout in while on your period.

#1: Take it slow

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Remember that during your period, you’ll experience a lot of fatigue and soreness. So, don’t go too hard on yourself and use something to help pace your workouts, like a running pace calculator, timer on your phone, etc. Allow yourself some rests in between workouts/circuits/sets! It’s important to let your body catch up and recharge.

#2: Drink lots of water

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1 word – Hydrate hydrate hydrate! During your period, your body experiences a large loss of fluid and blood, which will make you feel weaker and more dehydrated. To cope with this, remember to drink lots of water and fluids containing electrolytes (eg. Gatorade/Powerade). Be sure to drink before, during, and after your workout to avoid dizziness or passing out.

#3: Try other forms of exercise

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If your usual routine is starting to bore you out, don’t be afraid to branch out from your usual exercise routine! For example, yoga is a good exercise while on your period, and has been shown to help improve your overall mood and give you a less rigorous workout by slowly stretching your muscles and improving your breathing. It has also been shown to lessen the effects of moodiness and relieve painful menstrual cramps.

If you don’t feel like moving about on land and the thought of sweat sticking to your body irks you, you could also try going for a short swim instead! Yes, you heard that right – Swimming while on your period is entirely possible and here are some ways that you can do so!

Of course, if you really do not feel like moving about, feel free to try out some other methods that help such as using of heat patches, consuming certain foods, herbal remedies, or even, sex!