7 Aerobic Dance Workouts To Try During Periods
- By Dr. Lynda Odoh - Anikwe
- 12 Dec 2022
- Verified by Reshma Pathare
Key takeaways
- Working out on period days might be a challenge.
- Dancing might be a great way to break the mental barriers of exercise during periods.
- Here are 7 dancercising ways to make periods less gloomy and get the workout your body deserves.
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- Dehnavi, Zahra Mohebbi et al. "The Effect of aerobic exercise on primary dysmenorrhea: A clinical trial study." Journal of education and health promotion vol. 7 3. 10 Jan. 2018
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Yes — gentle to moderate aerobic dance can help improve blood flow and ease cramps. Choose low-impact moves if you’re feeling sensitive, and stop if you feel dizzy or overly fatigued.
At the beginning of your period when energy might dip, try light dance styles like basic salsa steps, Zumba-lite, or simple cardio routines set to slower music. These keep you moving without over-loading your body.
Not necessarily. In fact, movement can reduce cramps by releasing endorphins and improving circulation. But avoid jumping too hard or doing heavy pounding if you’re experiencing heavy flow or extreme discomfort.
Aim for 20-30 minutes of dance 2-3 times during your period. If you feel well, extend up to 45 minutes. Always listen to your body — if you feel pain, nausea, or fatigue, take a break.
After dancing, do a 5-10 minute cool-down stretch focusing on your lower back, hips, and thighs (areas prone to cramp). Stay hydrated, eat a balanced snack with protein & iron, and rest if your body calls for it.
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