Back to Menstrual Cramps
lifestyle · for menstrual cramps
Regular Aerobic Exercise
Moderate evidenceFree
How to use
Maintain 30-45 minutes of moderate aerobic exercise (brisk walking, cycling, swimming) at least 3 days per week throughout the month. Light movement during the first 2 days of your period is also beneficial - do not avoid it.
How it works
Exercise releases endorphins that reduce pain perception, decreases prostaglandin production, and improves pelvic blood flow. Multiple systematic reviews confirm regular exercise reduces dysmenorrhea severity over time.
Where to buy
N/A.
Typical cost: Free
Safety notes
Light-to-moderate movement during menstruation is safe and beneficial for most people. Intense exercise during heavy flow days may not be comfortable for everyone - adjust intensity as needed.