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Find relief with physical activity

Want to decrease symptoms of premenstrual syndrome (PMS), reduce menstrual pain and boost your mood during that time of the month? Consider breaking a sweat!

A woman in boxing gloves hitting tampon

How can physical activity help my PMS?

Menstruation is a complex process involving many different hormones, as well as the reproductive and nervous systems.The average woman will experience roughly 500 periods in her lifetime, with all the physical, emotional and psychological symptoms that come along for the ride.

Regular physical activity can help. While engaging in physical activity during that time of the month is obviously much easier said than done, the benefits are undeniable.

Recent research indicates that women who are active three days a week for at least 30 minutes over an eight-week span are more likely to experience less menstrual pain than those who don’t. The really awesome part? Even a couple of 15-minute daily walks can provide benefits!

So instead of suffering, get your body moving to decrease pain and naturally boost your mood. When you engage in physical activity, you also boost circulation, which leads to three game-changing impacts when it comes to pain management:

  • Reduced back pain
  • Fewer headaches
  • Fewer cramps


Getting active also helps with the overall discomfort that comes with menstruating by reducing fatigue, and boosting your mood and energy!

A woman holding a calendar and a tampon

Here’s how:

Many women can find it hard to be physically active when they experience PMS. Try the following activities to help manage your symptoms:

  • Light walking or gentle stretching are lower-intensity activities that help relieve period discomfort by promoting circulation.
  • Heart-pumping physical activity of any kind can contribute to the release of feel-good endorphins and promote circulation.
  • Yoga and pilates are two great ways to relax and help reduce symptoms of muscle fatigue and cramping.
  • Stretching of various types can help alleviate gassy symptoms and bloating.
  • Proper hydration can contribute to pain management during menstruation.
  • Check out the free ParticipACTION app to track your progress and for ongoing motivation, articles and exercise videos.