Do you ever get into a good routine with exercise and then lose all momentum by the time your PMS week comes around? You fall off track and find it difficult to start from scratch again.

You’re not alone our hormones play a huge part in our energy levels and emotions. When I discovered the concept of cycle syncing it all changed for me. After practising this method for over a year, I now experience gentler PMS and a deeper understanding of my emotions and what my body needs.

Cycle syncing your movement is about finding different ways of moving your body that suit each phase of your cycle, so that you can continue to exercise and get those feel good endorphins.

The seasons of your cycle

The average menstrual cycle lasts 28 days. Cycles from 21 - 40 days are considered normal and can be broken down into four inner seasons.

Inner Winter (Menstruation days 1-7)
Inner Spring (Follicular days 6-14)
Inner Summer (Ovulatory days 15-23)
Inner Autumn (Luteal days 24-28)

The circadian rhythm, which is our 24hr body clock regulates our digestion, metabolism, body temperature and sleep. Every menstruator also runs on the infradian rhythm — responsible for regulating six key systems within your body: brain, metabolism, immune system, microbiome, stress response and reproductive system.

Did you know that doing the same exercise routine each week can actually hinder your performance? For years we’ve been told that by doing the same regime we will achieve results. However, interestingly, this repetition only caters to the male hormonal rhythm, which is a predictable and stable pattern. So for menstruators cycle syncing your movement is a great option for living in sync with the infradian rhythm. This means adapting your physical activities with the fluctuation of hormones.

Each season will have shifting hormones and exercise needs, and it’s important to note that we are all individuals, and getting to know your body is key to beginning to work with your cycle.

How to Track Your Menstrual Cycle

To sync your movement with your hormones, you'll need to get to know your unique cycle by tracking it. It’s very simple, but it takes time to understand your cycle, and up to three menstrual cycles to build awareness and see the impact.

Begin tracking your cycle, either get a journal or use an app where you can make notes about how you feel through the month. Day 1 is the first day of your period. Keep a record of how long it lasts, which can be anywhere between 24 and 40 days. This will give you an idea of which phase you are in on any given day. You can also track energy levels, emotional state, appetite and other mood changes as well as temperature to determine where you are in your cycle.

Once you notice a pattern you can then use your body’s natural cues to determine when you move from phase to phase and start working with your cycle.

How do hormones affect your cycle?

There are three key hormones which fluctuate throughout the menstruation cycle - oestrogen, progesterone and testosterone.

Oestrogen dominates the first half of your cycle, it can boost your mood, increase motivation and improve confidence.
Testosterone is thought to be predominantly a male hormone - but it's produced by everyone and helps to maintain and build muscle and bone density.
Progesterone dominates the second half of your cycle and initiates the need to slow down and become more introspective.

What are the four stages of the menstrual cycle?

We're going to delve deeper into what happens throughout each stage of your cycle; the changes in hormones and how we can adjust our movement and exercise accordingly.

WINTER

(DAYS 1-7)

Day one of your bleed/cycle begins. Oestrogen and progesterone are low. You’re more inward focused and feel the need to rest and nourish yourself.

Give yourself more time to learn about yourself and how you feel during this time. If moving your body is the last thing you feel like doing, just go slow, listen to your body and you may feel more comfortable exercising at home. If the first few days of your periods are difficult, take it easy and make modifications to your workouts as needed. Light movement that helps improve your circulation and pelvic movement can be beneficial to reduce cramps.

Ways to move through Winter:

Pilates is a great low impact option as it’s one of the most modifiable forms of movement; it can benefit your mental health and give you a chance to centre yourself.
Other forms of movement which are good at this time are walking, swimming, qigong and gentle yoga.

SPRING

(DAYS 6-14)

Oestrogen is on the rise which means a boost in energy levels, motivation and increased self esteem. Now is the time to optimise your strength and enjoy an extra boost from those much needed endorphins. It’s a good time to train hard and build muscle as your energy and stamina will be up for the challenge.

Ways to move through Spring:

Resistance training add a resistance band or weights to your workout routine to switch it up and add some challenge
Pilates - challenging yourself with either some continuous flowing movement or trying some of the more classical repertoire including kneeling side kick, teaser and neck pull
HIIT with strength training
Vinyasa flow yoga

SUMMER

(DAYS 15-23)

Oestrogen reaches its peak, and testosterone comes into the mix so your energy levels will still be high. Similar to the follicular phase, ovulation tends to be a higher energy time. If that’s the case, you can make the most of this by getting some high-energy workouts in. Enjoy being in this state of effortless flow and increased endurance.

Ways to move through summer

Endurance exercises such as cycling, swimming and body weight training

HIIT with strength training
Pilates or Reformer Pilates - for more challenge try adding props to your exercises and reduce base of support to make your muscles stronger
Ashtanga Yoga

AUTUMN

(DAYS 21-28)

You may notice a shift as you transition into the second half of your cycle. Oestrogen starts to dip as progesterone rises - the luteal phase is characterised by a peak in progesterone levels - which can lead to feelings of tiredness, mood changes and it can also cause ligaments to be more lax.

Research has shown that a regular Pilates practice could improve your physical and psychological PMS symptoms, significantly reducing the feelings of fatigue, mood swings and abdominal cramps.**

Observe how you’re feeling, really tune in and listen to your body.

Ways to move through autumn:

Longer walks
Low impact training such as swimming and cycling
Pilates - trying a slower flow or using modifications when needed to really start to tune into your body

This process is about developing a relationship with your unique cycle, so listen to your body as every body is different, and invite awareness in choosing which movement suits you in terms of your lifestyle and personal preferences. Some of the benefits that you may find are:

PMS symptoms decrease
Balanced energy levels
Creates better mental clarity

By honouring the rhythm of your own cycle, you get to move in a way that suits your individual lifestyle and unique body and build a movement practice that helps you flow through life with ease.

** Pilates can be beneficial for relieving PMS symptoms when performed three times a week for 12 weeks. (Complement Ther Med, 2021 Mar;57:102623. doi: 10.1016/j.ctim.2020.102623. Epub 2020 Nov 24.)