5 Exercises For Those With Irregular Menstrual cycles

An abnormal period is when you have missed or delayed periods, or if the lengths of your menstrual cycle keep changing, much like with PCOS period lengths. A cycle of less than 21 days or more than 35 days is also considered irregular.  

The best exercises for irregular periods are ones that have low to moderate intensity, activate and strengthen reproductive processes, help maintain weight and reduce stress. These include yoga, running, swimming, cycling, planks, kegel exercises, and strength training. 

No, most antibiotics do not affect your periods and don’t cause irregularities. However, certain studies have shown that an antibiotic called rifampin, used in tuberculosis treatment, can alter your menstrual cycle. 

Since there are multiple causes for irregular periods, the most natural way to tackle them all is by implementing lifestyle changes. Reduce fatty and processed foods and add more vitamins, magnesium, calcium, and other nutrient sources to your diet. Keep your weight in check by regularly practicing yoga or other exercises for irregular periods. Implement good sleeping habits and take proactive steps to reduce daily stress levels. 

Follow a balanced and nourishing diet for your menstrual health by eating foods rich in iron, magnesium, Vitamin C, omega-3 fatty acids, and fiber. Don’t forget to keep drinking lots of water and stay hydrated. Good exercises for periods include walking and pilates to start with, and as your energy levels increase, try cardio-based exercises like running, cycling, swimming, etc. 

Yes, yoga is one of the most effective low-impact exercises for irregular periods. It helps reduce stress, support hormone balance, and improve reproductive health through poses like Butterfly Pose, Bow Pose, and Downward Dog.

Experts recommend doing moderate-intensity exercise for about 3 to 5 hours per week. This can include a mix of cardio, yoga, and strength training. Consistency is key to seeing results in hormone and cycle regulation.

Yes, strength training with light to moderate weights is safe and beneficial. It helps manage weight, improve metabolism, and support estrogen balance. However, avoid overtraining and always listen to your body.

Exercise alone may not cure PCOS-related irregular periods, but it plays a major role in managing symptoms. Regular workouts can improve insulin sensitivity, aid weight control, and balance hormones, all of which support more regular cycles.

You may start to notice improvements in 1 to 3 months with consistent exercise, though it varies by individual. Combine workouts with a healthy diet and stress management for best results.

Yes, kegel exercises strengthen the pelvic floor, which supports reproductive organs. A stronger pelvic region can help regulate menstruation and improve overall menstrual health.

Yes, over-exercising can put your body under physical stress, leading to hormonal imbalance and skipped or delayed periods. It's important to balance physical activity with rest.

Avoid high-intensity or excessive workouts that strain your body, such as intense HIIT or long-distance running without proper recovery. Over-exercising can disrupt hormones and worsen irregularity.