Menstruation at Work: Tips to Stay Comfortable During Your Workday
10 de February de 2026
Menstruation is a natural part of many women's lives, and although it can be uncomfortable at times, it should not limit our ability to enjoy an active life. However, for those who play sports and exercise regularly, training while on your period can be an additional challenge. One option to make physical activity easier during those days is the menstrual cup. In this article, we explore how to train while on your period using a menstrual cup and how to maximise comfort and performance without sacrificing health or well-being.
Why can training during your period be tricky?
During their menstrual cycle, many women experience discomfort such as cramps, changes in energy levels, and increased sensitivity in the abdominal area. These symptoms can make exercise less appealing or even uncomfortable. However, regular physical activity can help alleviate some of these symptoms, such as menstrual cramps, and improve mood by releasing endorphins. The key is to find solutions that allow you to exercise during your period without the symptoms interfering too much.
The menstrual cup: a comfortable and practical option
The menstrual cup is an alternative to tampons and pads and is designed to adapt to each woman's internal anatomy. Unlike other menstrual hygiene products, the menstrual cup offers greater retention capacity and is reusable, making it an environmentally friendly and economical option. In addition, its flexible and discreet design makes it ideal for physical activities such as running, yoga or weightlifting, without worrying about possible leaks.
Advantages of exercising with a menstrual cup
- Greater comfort: The menstrual cup is inserted internally and fits snugly against the vaginal walls, making it less noticeable than other methods of protection, such as tampons.
- Greater security: Designed to stay in place, the menstrual cup minimises the risk of leaks, even during intense movements or high-impact exercise.
- Fewer changes: Unlike tampons, which need to be changed more frequently during exercise, the menstrual cup can remain in place for several hours, allowing you to train with greater freedom.
- Environmentally friendly and economical: Being reusable, the menstrual cup reduces waste from disposable products and offers a more economical option in the long term.
Tips for training with a menstrual cup
1. Ensure it is correctly positioned
Before starting your exercise routine, it is essential to ensure that the menstrual cup is correctly positioned. It should be sealed inside the vagina, which will prevent any leakage. If you are unsure how to insert it, consult the PapayaCup size guide to ensure you choose the right size for you. You can also refer to the menstrual cup manual for detailed instructions on how to position it correctly.
2. Test it before training
It is a good idea to practise using the menstrual cup at home before using it during an exercise routine. Make sure there is no discomfort or leakage when performing simple movements such as bending over, walking or stretching. Once you feel comfortable, you will be ready to exercise safely.
3. Maintain proper hygiene
Hygiene is crucial when using a menstrual cup, especially during your period. Before exercising, be sure to wash your hands with soap and water before inserting the cup. After exercising, you can empty the cup and wash it with warm water and mild soap. If you do not have access to water during your workout, keep a pack of alcohol-free intimate wipes on hand to quickly clean the cup.
4. Choose the right type of exercise
While the menstrual cup is ideal for many activities, some high-impact exercises, such as running or jumping, can cause more discomfort if cramps are present. If this is the case for you, you may want to opt for low-impact exercises, such as walking, yoga, or Pilates. For intense activities, such as weightlifting or cycling, be sure to take a break if you feel that the cup is not in place or if you experience discomfort.
5. Keep track of your flow
One of the advantages of the menstrual cup is that you can use it for longer without having to change it, making it easier to exercise without interruptions. However, it is important to know your menstrual flow and to empty the cup before each exercise session to avoid any possible leakage. If you have a very heavy flow, consider using it in conjunction with a light sanitary towel for extra protection.
6. Listen to your body
Although the menstrual cup is an excellent option for training during your period, every body is different. If you experience pain or discomfort during exercise, stop and listen to your body. Remember that menstruation should not prevent you from exercising, but it is important to be aware of your body's signals and adapt your workouts to your comfort level.
7. Consider complementary products
If the menstrual cup is not right for you, or if you prefer something more comfortable during certain exercises, you can opt for a menstrual disc. This product has a different shape that may be more comfortable for some women when performing certain movements. Check out the comparison between menstrual cups and discs to find out which one best suits your needs.
Myths about exercising during your period
It is often said that women should not exercise during their period, but this is a myth. Not only is exercise safe during menstruation, but it can also help relieve common menstrual cycle symptoms, such as cramps. It is important to dispel these myths and encourage exercise during menstruation, especially with products such as menstrual cups that improve comfort and protection.
Conclusion
Exercising during your period does not have to be uncomfortable or limiting. Using a menstrual cup during exercise will allow you to enjoy physical activity with greater comfort and confidence. By following these tips, you can maintain your exercise routine without worrying about interruptions or discomfort, allowing you to feel active and in control throughout your menstrual cycle.
If you haven't tried a menstrual cup yet, discover PapayaCup now and find the perfect model for you. Start exercising comfortably and safely during your period today!
FAQ: Exercising with a menstrual cup
Yes, it is completely safe. The menstrual cup adapts to your body and stays in place, allowing you to train comfortably even during high-impact activities.
If it is positioned correctly, it should not move or cause leaks. It is important to check that it has opened properly and created an internal seal before starting your workout.
The cup can remain in place for several hours, even during an entire training session. However, it is advisable to empty it before exercising, especially if your flow is heavy.
It depends on how you feel. If you have cramps, it may be better to opt for gentle activities such as yoga, Pilates or walking. If you have no discomfort, you can exercise as normal.
Every body is different. You can try another size, practise at home before using it at the gym, or consider alternatives such as a menstrual disc, which may be more comfortable for certain movements.
