Moving with our cycle
How can you sync your cycle to your workout routine throughout the month to honour your body’s needs and find more balance in each phase of your cycle?
The answer is through…Cycle syncing
Before I begin, a little disclaimer: All movement is good movement, no matter what type of exercise you’re doing, as long as YOU enjoy it, then you are doing it right.
I understand that with the more knowledge and research available to us about women’s hormone health, the more overwhelming and confusing it can become. I know from experience, it can be quite easy to start questioning all the little things you are doing and if it is right or wrong for your body. Whilst it is so empowering to learn more about our own body’s functions and needs, it can be equally as confronting. However, with the power of learning how to listen and honour your body and it’s needs throughout the month, you will hopefully see a beautiful shift in your life.
I hope you can use this blog as an opportunity to learn more about cycle syncing and movement and find a better understanding as to how you can implement this into your life. There are many ways you can practice cycle syncing in your life. This can be within your diet, lifestyle habits and exercise, today I will be discussing the topic of exercise.
When you sync your cycle to your training type and intensity, you may be able support things like:
Insulin levels
Cortisol balance
Sex hormone production
Metabolism
Immune and stress responses
Brain performance
A females cycle can range anywhere from 23 - 35 days. The cycle begins from day 1 of your period and ends the day before your next period arrives. There are 4 phases in each cycle, let’s run through each phase and how you can use exercise to improve your cycle.
Menstrual phase - This phase begins on day 1 of your bleed and ends on day 7 (when you stop bleeding).
During this phase of your cycle it is time to give yourself some extra love and care. It is a time to be gentle with your mind + body, go inwards and prioritise any rest and downtime you may need. Your body will most likely be feeling more exhausted and less energetic than usual so it’s time to honour this when it comes to your movement.
Movement: During the menstrual phase it is important to listen to your body and exercise in a way that makes you feel good. Due to lower progesterone and oestrogen levels, generally low impact workouts will work best. You may experience reduced energy levels and fatigue so keeping movement lighter and low impact can offer comfortable movement as well as increase blood circulation around the body and may reduce bloating. Think movement like walking (bonus if it’s in nature), pilates, lighter resistance training and yoga/stretching.
Follicular phase - This phase begins the day after your period finishes (day 8) and ends on day 14 of your cycle.
This is a time during your cycle where you will most likely begin to feel more energy moving through the body and this is due to your oestrogen levels rising.
Movement: Due to this increase in energy levels, strength training as well as some forms of High Intensity Interval Training (HIIT) may be the right options for you and your body. You may feel like this phase of your cycle is a time where you can push yourself a little harder in your training and if this is the case, use it to your advantage. Think strength training, running, boxing, HIIT, group classes, running etc.
Ovulatory phase - This phase begins on day 15 of your cycle and finishes on day 17 (just before the luteal phase).
Generally speaking, this phase is the peak of your cycle (although for some, ovulation pains can be a downside). You may experience more energy than you have all month and may experience increased confidence.
Movement: Your oestrogen levels have peaked by this point of your cycle and due to this increase in energy you may feel that resistance and/or endurance training will be the best option for you. This may look like: pushing for that extra rep or lifting a little heavier in your strength workouts, trying out a group class to challenge your mind & body, a run with yourself or a friend.
Luteal phase - This phase begins on day 16 and ends on day 28 (the day before your period arrives).
You may experience Premenstrual Syndrome (PMS), which are symptoms you may experience before your period arrives. During this phase it can be beneficial to find time and moments to wind down the mind + body and do what feels right for you.
Movement: Medium - intensity workouts may be a nice option for you during this phase. Movement that focusses on uplifting your mood should be the priority. This may be walking with a friend, yoga, swimming, strength training or pilates. This is a time where you simply focus on balance in your exercise routine and prioritise rest where necessary.
For me personally, I enjoy viewing the concept of cycle syncing as an opportunity to become more aligned and connected to my own mind + body. Rather than placing pressure on ourselves to see this as one MORE practice we need to do, you could simply use this as a way to listen more to your body throughout the month. You may begin by tracking your own cycle through an app (if you don’t do so already) and when you become more comfortable and confident with the phases you are in, try the suggested movement and see how your body feels!
The takeaways I have gained from my own personal research is: While there is no thorough clinical, evidence-based research on cycle syncing, it can absolutely be a positive tool to become more mindful and aware of your body and how it feels when moving throughout the month. If you’re anything like me, I can definitely feel the effects of hormonal fluctutations throughout the month and how this impacts my energy levels, so cycle syncing my movement has become something I very much enjoy practicing.
With love,
Bell xxx
A friendly disclaimer:
The following blog post on cycle syncing and exercise is based on research and general knowledge surrounding the topic. It is intended to provide informational insights and not to serve as medical or professional advice. Balance By Bell always recommends consulting with a healthcare provider or your qualified fitness expert before making any changes to your diet, exercise, or health regimen. It is important that you listen to your own body and do what feels right for you.
References:
Buddhabunyakan, N., Kaewrudee, S., Chongsomchai, C., Soontrapa, S., Somboonporn, W., & Sothornwit, J. (2017). Premenstrual syndrome (PMS) among high school students. International journal of women's health, 9, 501–505. https://doi.org/10.2147/IJWH.S140679
Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/24288-pms-premenstrual-syndrome
Cycle Syncing Nutrition and Exercise. (2023, April 4). Cleveland Clinic. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Premenstrual Syndrome (PMS): Causes, Symptoms & Treatment. (n.d.).
Mauvais-Jarvis, F., Clegg, D. J., & Hevener, A. L. (2013). The role of estrogens in control of energy balance and glucose homeostasis. Endocrine reviews, 34(3), 309–338. https://doi.org/10.1210/er.2012-1055
