Empowered Wellness Series: Movement for your Menstrual Cycle
As cyclic beings, our bodies follow unique rhythms known as the infradian cycle, which encompasses periods longer than 24 hours, ranging from days to years. For people who menstruate, the menstrual cycle can influence energy, mood, recovery, and performance. Aligning movement to your menstrual cycle to honor your body's natural rhythm is very empowering and can enhance performance, embrace rest and reduce fatigue, boost motivation, and foster connection with your body.
Menstruation (approx. day 1 - 10)
What's Happening With Your Hormones:
Estrogen and Progesterone are at their lowest which means lower energy and increased fatigue, your body is prioritising rest & repair. You may experience lower motivation, making this the perfect time for restorative practices.
Movement Focus:
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Gentle Movement: Prioritise light, restorative movement like yoga, stretching, walking, swimming and gentle pilates.
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Avoid High-Intensity Workouts: Your body is in a recovery mode, so it’s important to avoid overexertion.
Extra Lovin’:
Your Menstrual phase is the opportune time for deep introspection and gentle, nourishing practices.
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Lean into your pranayama or breath-work, journaling, and self-care practices.
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A belly massage using your favourite oil can be a beautiful way to connect with your body.
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Listen to your body. If rest feels better. Take it.
Follicular Phase (approx. days 8 -14)
What's Happening With Your Hormones:
Estrogen levels start to rise during the Follicular phase. You may start to feel an increase in overall energy, mood, and motivation. Your body is more insulin-sensitive during Follicular phase, which means energy is easier to access for high-intensity activity making this a good time to introduce more challenging body movement focused on strength and endurance.
Movement Focus:
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Strength Training: You may be experiencing more energy, lean into this by lifting heavier weights, adding more resistance training, opting for a more intense pilates class.
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High-intensity: Focus on increasing your aerobic capacity. Running, cycling, HIIT training and circuit training are all going to feel great for your body.
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Endurance activities: Swimming, running, biking.
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Anything that gets your heart rate up: Dancing, bushwalking, surfing.
Extra Lovin’:
The follicular phase can feel like Spring! Energy is increasing and you may want to experiment with new exercises and increase workout intensity.
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Energy, resilience and strength will peak during Ovulation. Take rest, balance your Yang energy with Yin practices.
Ovulatory Phase (approx. days 14-18)
What's Happening With Your Hormones:
Estrogen peaks, and testosterone levels are elevated, contributing to optimal strength and power. Luteinising hormone (LH) surges, triggering ovulation.You may feel your most energetic and confident. 💃
Movement Focus:
Ovulation is when your performance may peak, making you feel the most powerful and energised during this time.
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High-Intensity Workouts: HIIT, interval sprints, challenging pilates class.
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Strength and Power Training: Focus on movements that require explosive movements like plyometrics, kettlebell workouts, lift heavy weights, interval training.
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Get social: Leverage increased sociability with team sports or group classes
Extra Lovin’:
You may be feeling more motivated and extroverted which means this is the perfect time to try new things, be social and mix it up.
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The fabulous surge in energy may feel amaaazing but it also may lead to overexertion, remain mindful of form to avoid injury and take rest when needed.
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If setting a personal best or achieving fitness milestones is on your radar, use this brief, powerful, period of time to do so.
Luteal Phase (approx. days 18-30)
What's Happening With Your Hormones:
Progesterone rises and Estrogen declines after ovulation, this can mean energy gradually decreases and recovery time increases. The second half of the Luteal phase, pre-menstruation, can bring fatigue, bloating, mood changes, & other PMS symptoms.
Movement Focus:
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Early luteal (Days 18–23): Shift to moderate-intensity activities like Pilates, swimming, steady-state cardio activities like walking, jogging, cycling. Hiking, dancing, & yoga.
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Late luteal (Days 24–28): Focus on light movement, stretching, restorative yoga, foam rolling and longer warm-ups to prevent injury.
Extra Lovin’:
Listen to your body and prioritise consistency over intensity as your energy levels fluctuate.
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Incorporate more rest days
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Prioritise hydration and balanced nutrition.
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Be kind to yourself as you shift from higher energy levels to slower and more intentional movement ❤️
