We’re all aware that exercise has an array of benefits that includes; helping us build muscle, weight loss, boosting energy, and improving overall health. But did you know that exercise is also linked to hormonal health?

Exercise affects various hormones, including endorphins, cortisol, insulin, thyroid hormones, and sex hormones, including estrogen and testosterone. Our hormones impact, and are impacted by, all of the interconnected systems in our bodies and it is important to keep this system in balance. 

Exercise and movement reaps mental health benefits too. It’s no surprise that this year’s theme for Mental Health Awareness Week is “Movement: Moving more for our mental health”. The reason going for a jog boosts your mood or a yoga flow clears your mind is more than just the fresh air – it’s helping your hormones. 

“Physical activity boosts endorphins, known for their mood-elevating properties, and increases the availability of neurotransmitters such as serotonin and norepinephrine, which can mitigate symptoms of depression and anxiety. Additionally, exercise reduces levels of the stress hormone cortisol, enhancing overall mental well-being and stress management. 

• Dr Edward Rainbow

So, as hormone experts, we thought we would talk you through some of the best exercises to balance hormones. 

Best Exercises to Balance Hormones

Yoga

Yoga offers a plethora of benefits, ranging from improved flexibility to a calmer mind. Yoga focuses on deep breathing, which works to lower cortisol levels, and the poses stimulate glands in the body such as thyroid, adrenal, and pituitary, promoting better hormonal regulation and balance. 

There are a variety of different styles of yoga which range from low to high intensity. If you are looking for something more intense, try heated yoga such as a bikram or power yoga class. If you prefer something more down tempo, opt for yin or hatha yoga. 

Aerobic Exercises

Aerobic exercises, including walking, running, and swimming are suited for all fitness levels and can be done at your own pace. These exercises increase your heart rate and get your blood circulating through your body. Aerobic exercises help to decrease insulin in the body and increase the level of “good” estrogen, thus improving your metabolism and helping you maintain a healthy weight. 

Walking is the perfect way to include exercise into a busy lifestyle. Try trading in driving or public transport in favour of walking or even get your friends involved and make it a fun group activity. 

Low Intensity Weight Training

Resistance workouts including weights are a fantastic way to build muscle by using resistance bands, light weights or even just your body weight. Try to maintain a stable heart rate and rest between sets. Pilates (reformer or mat) is a great example of this. These muscle-building exercises increase levels of the growth hormone, which is particularly important as we age, as it helps counteract the loss of muscle mass and strength, keeping our metabolism high and our hormones in check.

HIIT

High Intensity Interval Training (HIIT) includes intense bursts of exercise followed by short rest periods, aimed at increasing your heart rate and burning fat. HIIT improves insulin sensitivity and boosts your endorphins, improving your mood. 

HIIT should however be done sparingly, when you feel like you have additional energy to burn off. An excess of high-intensity workouts can cause cortisol to build up in the body, leaving you feeling more depleted than you were before. 

What Exercise and When?

A woman’s hormone levels fluctuate throughout their menstrual cycle and studies have shown that there may be some benefits to exercise according to your cycle (known as cycle syncing). The best exercises to balance hormones may vary throughout the month, depending on what phase of your menstrual cycle you are in. Hormone levels are lowest during menstruation so aim to include lower intensity exercises like walking or yoga into your routine around that time. Energy levels are typically highest at the time of ovulation, which is the best time to do HIIT or resistance training. 

How to Use Exercise to Balance Hormones 

Consistency is key when it comes to using exercise to balance hormones.Try creating a workout schedule with a variety of exercise styles and sufficient rest days, and stick to it throughout the week. 

It is important to note that while exercise in moderation has huge benefits for your hormone health, overdoing it can actually have the opposite effect. Ensure that you are eating enough nutritious food and resting correctly to ensure that the exercise that you are doing is having a positive impact on your hormonal health. Recovery periods allow your body to repair and strengthen, which is crucial for sustaining healthy hormone levels.

Fixing a Hormone Imbalance

Unfortunately, exercising alone won’t solve your hormonal imbalance. A holistic approach to balancing your hormones works best, which includes eating a balanced and nutritious diet, getting enough sleep and keeping your stress levels in check. 

While exercise and lifestyle changes can help balance your hormones, there can be other underlying issues that keep disrupting them. Menopause, perimenopause, andropause, PCOS, and endometriosis can also cause hormonal imbalance, making you feel fatigued and stressed. It’s important to know when to seek out help from a medical practitioner. 

If you feel like you are still struggling with hormonal imbalance, consider reaching out to one of our knowledgeable and friendly hormone specialists. At Marion Gluck Clinic, we specialise in hormone balancing therapy using bioidentical hormones and offer a bespoke medical program tailored to your needs. Book a consultation with a hormone specialist today.