1. 20–40 minutes of brisk walking
Even experts who advise against intense exercise during menstruation agree that walking or brisk walking is an effective, low-risk activity for alleviating period discomfort. Whether before or during your period, if you're able to get out of bed, slip on comfortable sandals, apply sunscreen, and take a stroll in the park.While walking alone won't burn many calories, take advantage of the cool, pleasant autumn breeze in the evening. Hold hands with a loved one or walk your beloved dog for a while.
2. Jog for 15–30 minutes
If you feel like jogging, don't hesitate—just go for it!Numerous sports science studies confirm that running truly activates the brain and releases endorphins—chemicals that boost your mood. So if you're feeling down during your period, grab your headphones and let music accompany your jog. Just remember: besides menstrual blood, your body also loses water and electrolytes during running.remember to hydrate adequately before, during, and after your run to prevent accelerated energy depletion and post-run exhaustion.
3. Yoga (10–20 minutes)
Generally, suitable yoga poses during menstruation vary by individual. Your proficiency and flexibility also determine whether you can perform specific poses.