Exercise and PMDD: My Favorite Natural Symptom Reliever

By: Oksana George Date: 05/23/2025

Introduction

I used to dread working out during certain parts of my cycle. Bloating, exhaustion, mood swings, and that “please don’t talk to me” vibe? Yeah, that was me. Especially during my luteal phase—when PMDD would hit hard like a wave I couldn’t outrun. (Not even on the treadmill;) ) Once I actually learned what PMDD was and realized what was really going on with my body, everything shifted.

I didn’t just push through my symptoms anymore—I started working with them. I became more aware, more compassionate with myself, and more intentional about how I moved. My symptoms? They’re intense. My emotions run high, depression creeps in, anxiety spikes, and some days, just walking across the room feels like a workout in itself. But here’s what I’ve learned: movement is medicine.

No, it doesn’t cure PMDD—but even a gentle stretch, a walk, or a short low-impact workout did give me back some control. It reminds me that I’m not powerless in this. Every time I show up for myself—even in a small way—I feel a little stronger. A little calmer. A little more like me. And that’s why I move my body… even when it’s hard.

This is a picture of me when I first started working out. I wasn’t diagnosed with PMDD nor did I know I had it.

How Exercise Helps With PMDD (Science + My Real-Life Proof)

Okay, so here’s the deal: when I first heard that exercise could help with PMDD, I literally rolled my eyes. Like, girl, I can barely function and you want me to do squats? But hear me out—it’s not just gym talk. There’s real science behind it… and I’ve felt the difference myself. Studies show that movement—whether it’s yoga, walking, lifting, or even just deep breathing—can lower stress, balance your emotions, and ease that emotional rollercoaster (you know the one ).

When I’m stressed, my brain goes into meltdown mode. I forget how to breathe, my muscles tighten, my body feels like it’s overheating, and I legit can’t think straight. But when I move my body intentionally? It’s like hitting a reset button.

So let’s break down how exercise can actually make PMDD symptoms easier to deal with:

1. Endorphin Boost = Mood Lift Exercise gets those feel-good chemicals (endorphins) flowing—and they act like your brain’s natural mood boosters and painkillers. More endorphins = less irritability, fewer mood swings, and maybe even a smile or two.

2. Hormone Balance, Baby Working out regularly helps stabilize hormones like estrogen and progesterone—which are the ones throwing tantrums during your cycle. Keeping them in check can mean way fewer emotional breakdowns or sudden rage spirals. (Yup, I said it.)

3. Less Inflammation = Less Pain Ever feel like you’re puffed up like a balloon? Or get random aches for no reason? Exercise has anti-inflammatory benefits that can reduce bloating, headaches, sore muscles—and even ease that “ugh, everything hurts” vibe.

4. Bye Bye, Stress Whether it’s anxiety, overwhelm, or that can’t-sit-still energy, movement helps burn off stress. It chills your nervous system and makes you feel more grounded. And when PMDD has you spiraling? Grounding is everything.

5. Better Sleep = Better You Let’s be real: poor sleep makes everything worse. Regular movement helps you fall asleep faster and sleep deeper—so you don’t wake up feeling like a zombie with rage issues. (Been there.) Bottom line: I didn’t think exercise would help, but it’s been one of the biggest tools in my PMDD toolbox. And no, it doesn’t have to be hardcore. Some days it’s lifting weights, other days it’s just walking around the block with a podcast and a hoodie. It all counts.

Each Phase of the Cycle: And The Workouts To Do On Each Phase

Okay, so real talk—do we really know the phases of our cycle? Maybe, maybe not. But that’s why I’m here! Let’s break it down and I’ll show you how I move differently depending on which part of my cycle I’m in.

Menstrual Phase (aka Period Week)

Vibe: Rest, recover, low energy

Go-To Moves: Light Strength Training, Light Cardio After. (I personally love the elliptical. 30 mins on it and you burn about 300 calories)

What I’d Say: This is my rest-and-recover week—but y’all, I’m still a gym rat at heart. I don’t just disappear! I still go, I just slow it down. Same workout plan, different pace. No pressure. I show up, I move slower, and I’m proud of that. Progress looks different during this phase, and that’s okay. P.S. My next blog post will have my actual workouts!

Follicular Phase (Post-Period)

Vibe: Energy rising, fresh start vibes

Go-To Moves: Lifting Heavier, hardcore cardio (I still use the elliptical! Just go 60 mins on it. You sweat alot and burn about 600 calories)

What I’d Say: This is when I’m feelin’ it. My energy is back, I’m sharper, and I feel like I’m ready to crush everything. I lift heavier, move quicker, and feel good doing it. This is my “let’s gooo” phase. Playlist on full blast, confidence full throttle.

Ovulation Phase (Mid-Cycle)

Vibe: Beyoncé-level confidence Go-To Moves: HIIT, group classes, power cardio

What I’d Say: Peak energy. Peak confidence. I call this my Beyoncé phase for a reason. Coordination? Flawless. Energy? Endless. I lean into high-energy workouts—anything that gets me hyped and sweaty. I love this week!

Luteal Phase (PMDD Week)

Vibe: Low energy, high emotions

Go-To Moves: Lifting weights still but I go slower. And usually 30 mins on the elliptical but slower strides. What I’d Say: This is the hard week. PMDD starts creeping in and everything feels heavier. I scale it way back.

Walks, light weights, maybe just a floor stretch with some deep breathing. It ALL counts. I give myself grace and just focus on staying gentle. I know I’ll bounce back. Real Talk: I used to push through every week like it was the same—and I always ended up burnt out. Now? I honor my body, respect the changes, and move in ways that actually support me. Total game-changer.

Wrapping it up:

Honestly? Learning to move with my cycle instead of trying to fight through it has been one of the best things I’ve done for my mental and physical health. PMDD already makes life feel like a wild rollercoaster ride—but adjusting my workouts to how I actually feel? That’s next-level self-care. Some days I’m crushing heavy weights, feeling strong… and other days? I’m stretching on the floor with a heating pad and calling it a win. And guess what? BOTH are valid. Your body’s not being lazy—it’s cycling. And that, my friend, is powerful. Listen to her. She knows what she’s doing.

Learning to move with my cycle instead of fighting it has been one of the most empowering things I’ve done for my mental and physical health.

PMDD can make life feel unpredictable, but adjusting my workouts based on how I actually feel? That’s real self-care. Some days I lift heavy, some days I go slow and steady and both are valid. Listen to your body. Honor your energy. You’re not lazy—you’re cycling, and that’s powerful.

I challenge you to try syncing your workouts with your cycle for just one month! Keep a simple journal, note your energy levels, and see what changes. You might be surprised at how much better you feel—physically, emotionally, mentally. And lastly? Do you already sync your workouts to your cycle? Thinking about trying it? Drop a comment—I’d love to hear your story!

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“Listen to your body; it knows what you need…”