Many women and girls avoid exercising or going to the gym during their periods. A major reason for this is the belief that working out might aggravate abdominal pain, fatigue, or weakness. However, if your body feels up to it and there are no serious issues, light to moderate exercise can be performed during this time. The key is to adjust the workout intensity according to how your body feels.

According to Milan Chaprana, a trainer at TRAP GOD ARENA gym in Ghaziabad, it is not necessary to completely skip the gym during your period. A light to moderate workout lasting about 20 to 30 minutes is feasible. However, before starting, it is important to assess how your body is feeling. Since cramps, fatigue, or lethargy can be more intense during the initial days of menstruation, one should not ignore the body's signals.

Activities like walking, light stretching, and low-weight exercises are good options during this time. If you usually engage in heavy weight training, it is better to reduce the weight and intensity during your period. According to the trainer, you can exercise using about 60 to 70 percent of your usual capacity, provided your body feels comfortable.

Light upper-body exercises—such as training the chest, biceps, and triceps—can be performed. Conversely, if lower-body exercises increase pain or discomfort, it is best to pause them for a few days. High-intensity workouts and lifting very heavy weights are generally discouraged during this time.

It is important to pay attention to diet as well as exercise during your period. Including protein, carbohydrates, fiber, and healthy fats in your meals helps provide the body with adequate energy. A balanced, nutritious home-cooked meal is the best choice, while consumption of deep-fried foods and junk food should be minimized.

Staying well-hydrated is also essential for women who work out. Water intake requirements can vary based on an individual's needs, the weather, and physical activity levels. If you feel weak or excessively fatigued, giving your body rest and adequate sleep is more important than exercising.

Trainer Milan Chaprana also advised caution regarding the use of steroids in the gym. According to him, steroids should not be used without expert guidance; if protein intake is required, it is better to meet that need through a balanced diet. Most importantly, every woman's experience during her period can differ. If you experience severe pain, dizziness, unusual weakness, or any other discomfort while working out, stop exercising and rest. It is advisable to consult a doctor if symptoms persist or are severe.

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