--- title: Which works better for PMS: aerobic exercise or yoga? | Niyora description: Both aerobic exercise and yoga significantly reduced PMS symptoms and pain. Yoga was more effective at reducing overall PMS symptoms, but both were equally ef url: https://niyora.com/research/papers/to-compare-the-effects-of-aerobic-exercise-and-yoga-on-premenstrual-syndrome-2019/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - [Library](https://niyora.com/research/library/) - Which works better for PMS: aerobic exercise or yoga? Study, 2019 # Which works better for PMS: aerobic exercise or yoga? Both aerobic exercise and yoga significantly reduced PMS symptoms and pain. Yoga was more effective at reducing overall PMS symptoms, but both were equally effective at reducing pain. Moderate study design 72 women with PMS (mean age 28 years) ## What they did Researchers studied 72 women with PMS (mean age 28 years), divided into two groups. One group did aerobic exercise 40 minutes, 3 times per week for 1 month. The other group did yoga movements for 40 minutes, 3 times per week for 1 month. Pain and PMS symptoms were measured before, after 15 days, and after 1 month. ## What they found Both aerobic exercise and yoga significantly reduced pain intensity and PMS symptoms. Yoga was significantly more effective at reducing overall PMS symptoms compared to aerobic exercise. However, there was no clear difference between aerobic exercise and yoga for reducing pain alone. ## What it means for you This shows that both aerobic exercise and yoga can help reduce PMS symptoms and pain. For overall PMS symptom relief, yoga was slightly more effective. For pain relief specifically, both are equally effective. The main limitation is that the treatment only lasted 1 month, so we do not know how long the benefits last. The sample was also relatively small. 72 women with PMS in study 28 years average age 40 min, 3x/week duration of each session ## About the study Original title To compare the effects of aerobic exercise and yoga on Premenstrual syndrome Authors Vaghela N, Mishra D, Sheth M et al. Journal Journal of education and health promotion Year 2019 Study design Study Participants 72 What was tested Aerobic exercise (40 minutes, 3 times per week for 1 month) versus yoga (40 minutes, 3 times per week for 1 month) Open access Yes Read the paper [doi.org/10.4103/jehp.jehp_50_19](https://doi.org/10.4103/jehp.jehp_50_19) ## Topics [Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Menstrual cycle and mood](https://niyora.com/research/topics/condition-cycle-mood/)[Pain and headache](https://niyora.com/research/topics/symptom-pain/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/) Research tells you what helps on average. Niyora helps on the day it hits. Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor. ## Related studies Lab study, 2026 Do core stability exercises help women with PMDD? Randomised trial, 2026 Is yoga or aerobic exercise better for reducing PMS symptoms in adolescent girls? Survey study, 2026 Do college students know that exercise helps PMS and do they actually exercise? Survey study, 2025 How common are period pain and PMS in Spanish university students, and do lifestyle choices affect them? Survey study, 2024 Does musculoskeletal pain affect quality of life and mood in women with PMS? Non-randomised trial, 2024 Does laughter yoga reduce PMS symptoms? Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗