A 2024 study from the University of Sydney found that women who exercise regularly experience up to 30 per cent fewer PMS symptoms than those with sedentary routines (source: University of Sydney, 2024). This highlights the connection between movement, hormones and overall wellbeing. Exercise does not only strengthen the body. It also plays a vital role in regulating hormones across different phases of the menstrual cycle.
For women exploring how lifestyle connects to period care, learning about exercise and hormonal balance is an important step.
How exercise influences hormones
Oestrogen and progesterone shift naturally through the month. These changes affect energy, sleep, mood and appetite. Regular activity helps to steady these shifts. It reduces stress hormones like cortisol, lifts endorphins and supports stable insulin levels.
This balance can ease cramps, lift mood and improve energy across the cycle. For many, it also makes daily choices such as product selection more confident. Articles like period management at school and work show how lifestyle adjustments connect with cycle health in practical ways.
Exercise during different phases of the cycle
Follicular phase (day 1-14)
Energy often rises as oestrogen builds. This is a good time for strength training, aerobic workouts or high-intensity exercise. Motivation may feel easier and recovery quicker.
Ovulation
Mid-cycle, hormone levels peak. Many feel their strongest and most social. Group classes, team sports or endurance sessions often feel natural.
Luteal phase (day 15-28)
Progesterone dominates, which can slow energy and increase fluid retention. Lower impact exercise such as yoga, swimming or walking helps reduce bloating and supports calmness.
Menstruation
During bleeding, rest is as important as activity. Gentle stretching or light walks may reduce cramps. Products such as a menstrual disc or period disc allow for comfortable movement without leaks, which is essential for women who want to stay active.
Why comfort and product choice matter
Physical activity often raises concerns about leaks or discomfort. This is why product selection aligns with exercise routines. A guide like menstrual disc for sport and exercise shows how design can support freedom of movement.
The my mimi reusable menstrual disc is available in two sizes. Small holds 32 ml and Large holds 61 ml, addressing different needs for menstrual disc capacity. Its loop tab supports easy menstrual disc removal, which is helpful on active days. Over a five year lifetime, it averages about 83 cents per month, making it one of the most affordable menstrual disc options.
my mimi was awarded Best Sustainable Period Care Solution in Australia 2025, reflecting a strong commitment to eco-friendly choices and consumer trust.
Hormonal balance, stress and recovery
Exercise helps regulate cortisol, the hormone released during stress. High cortisol can disrupt sleep, lengthen recovery and worsen PMS. By including activities like yoga, pilates or mindful walking, many women lower cortisol and support steadier hormones.
Nutrition and rest also matter. See nutrition and menstrual health and stress and its impact on menstrual health for simple, evidence-based ideas that work alongside regular movement.
Linking lifestyle with confidence
Hormonal balance is not only about reducing symptoms. It is about building confidence, sustaining energy and creating a routine that supports each phase of life. For active women, the features that support an active lifestyle are outlined in menstrual discs for sport and exercise.
Whether comparing a menstrual disc vs cup, or exploring which option feels most comfortable, the combination of exercise, rest and trusted care products supports better health outcomes. If you plan to buy menstrual disc online, review sizes, comfort fit and care guidance on the menstrual disc page.
Key points for women
- Exercise influences hormones and can reduce PMS symptoms.
- Different cycle phases suit different types of exercise.
- my mimi discs come in two sizes, cost about 83 cents per month and are eco-friendly.
- my mimi was awarded Best Sustainable Period Care Solution in Australia 2025.
- Lifestyle factors like nutrition, stress and rest work with exercise to support hormonal balance.
Health Note
This article is for informational purposes only. For personalised advice or diagnosis, always speak to a qualified healthcare professional.
