Selesa · Movement Guide
Move With
Your Cycle
Your hormones change every week. Your workout doesn't have to fight them. Here are 100 sports and movement practices — matched to each phase of your cycle.
100 ACTIVITIES · 4 PHASESMenstrual Phase
Both hormones are low. Your body is asking for restoration, not performance. These practices support your nervous system, reduce inflammation, and honour the work your body is already doing.
Follicular Phase
Oestrogen is rising. Energy is building. This is the phase for trying new things, pushing limits, and embracing intensity. Your body recovers faster — and your pain threshold is higher.
Ovulation Phase
Your peak. Oestrogen and testosterone are both high. Coordination, reaction time, and raw power are at their best. This is your window for personal bests and competitive performance.
Luteal Phase
Progesterone rises and your body shifts toward sustained, steady effort. Endurance improves. Precision sports feel more natural. Your focus is sharper — use it.