Understanding your menstrual cycle is about more than just tracking dates—it’s about listening to your body and aligning your activities to its natural rhythms. Unfortunately as young women we are not taught about living with the ebbs and flows of our menstrual cycle.
At our Brisbane acupuncture clinic, we believe in empowering women with holistic tools to nurture their wellbeing. One powerful way to do this is by tailoring your exercise routine to the four phases of your menstrual cycle. In doing so you are working with the different ebbs and flows of Qi, Blood, Yin and yang. All vital sources required to maintain balance, energy and wellbeing in Traditional Chinese Medicine (TCM).
The Four Phases of Your Menstrual Cycle in Chinese Medicine
Each phase of the menstrual cycle brings unique hormonal shifts that influence the shifts of Qi, Blood, Yin and Yang within the body. Here’s how you can adapt your exercise routine to align with your body according to Chinese Medicine:
1. Menstruation Phase (Days 1–5) - "Blood Phase"
What’s Happening: Hormone levels drop, and your body focuses on shedding the uterine lining. This is when your blood levels are its lowest from a Traditional Chinese Medicine perspective. You may feel a little fatigued or feel called for some introspeection. Listen to the cues of your body during this time.
Menstrual Phase Exercises:
Gentle walking for fresh air and circulation.
Yin yoga or restorative stretches to ease tension.
Meditation or breathwork to support relaxation.
Prioritise rest and avoid intense workouts during this phase.
Why: Gentle movement supports blood flow and alleviates cramps while honoring your body’s need for recovery. Over-exerting during this time may put the body in a state of depletion before your cycle has a chance to build its Qi and blood and yang back up.
2. Follicular Phase (Days 6–13) - "Yin Phase"
What’s Happening: Oestrogen levels rise, boosting energy, mood, and physical stamina. In Chinese Medicine this is when blood and yin start to build. This is the phase where you start to feel ready to tackle challenges. This is when the intensity of exercises can be ramped up. Of course take into consideration your
Follicular Phase Exercises:
HIIT (High-Intensity Interval Training) for cardiovascular health.
Running or cycling or swimming to channel your higher energy levels.
Weight training to build strength and endurance.
Hiking to connect with Brisbane’s stunning trails.
Why: During this time, your body is primed for high-energy, strength-building activities, making this a great time for intense workouts.
3. Ovulation Phase (Days 14–16) - "Yang Phase"
What’s Happening: Oestrogen peaks, testosterone surges, and your body feels at its most dynamic and powerful.
Ovulation Phase Exercises:
Swimming for full-body engagement and cool relief.
Boxing for a fun, high-energy workout.
Continue with HIIT and weight training for maximum performance.
Pilates to refine core strength and flexibility.
Why: This is when you’re at your physical peak, so it’s the perfect time to push your boundaries and embrace challenging workouts. Maybe his your next persona best!
4. Luteal Phase (Days 17–28) -"Qi Phase"
What’s Happening: Progesterone rises, and you may notice a dip in energy as your body prepares for menstruation. You may also feel more introspective. Time to start tappering down the intensity of exercises in preparation for the upcoming menstrual phase.
Luteal Phase Exercises:
Light strength training to maintain muscle tone without overexertion.
Yoga or Pilates to enhance flexibility and relaxation.
Light hiking or uphill walking for steady, low-impact movement.
Why It Works: This phase calls for gentle but consistent activity to support mood and reduce bloating or discomfort.
Tailor Your Wellness Journey with Us at our Brisbane Acupuncture Clinic
By exercising in sync with your menstrual cycle, you may embrace a more intuitive approach to fitness and health. At our Brisbane acupuncture clinic, we often see women who struggle with irregular cycles, hormonal imbalances, or premenstrual symptoms that make exercise challenging. If you are wanting to explore and understand living in accordance with your menstrual cycle thorugh Chinese Medicine and acupuncture, book a session with us today to learn more about how acupuncture can support your hormonal health and overall wellbeing.
Care Consideration:Please note that the information provided here is for educational purposes only and is not a substitute for professional medical care, advice, diagnosis, or treatment. This content is not intended to treat, mitigate, or cure any disease. We encourage you to consult a licensed acupuncturist or healthcare provider in your community to learn more about acupuncture, Chinese herbal medicine, and other Traditional Chinese Medicine (TCM) options. If you have any questions about getting started with acupuncture or exploring Chinese herbal remedies, feel free to connect with us—we’re here to help
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