Hormones are the body’s chemical messengers that orchestrate everything from mood and metabolism to reproduction and sleep.
When hormones are out of whack, it can lead to an array of unpleasant symptoms, including fatigue, weight gain, mood swings, and irregular periods.
While diet and stress management play crucial roles in hormonal balance, exercise is a powerful tool to regulate these vital chemicals.
Dr Carmen James, who specialises in hormonal health, shares four types of exercises women should try.
Walking and low-intensity movements
She recommends this type of exercise because it’s good for reducing stress and balancing blood sugar.
“A 30-minute walk daily can be one of the best things to do to support your hormone health,” she says.
Strength training
Lifting weights or doing body-weight exercises helps with insulin resistance and helps to build muscle which supports your metabolism and keeps your bones strong.
“This is super important especially as we age as women because estrogen levels drop in menopause and estrogen helps to support our bone health,” she adds.
Yoga and Pilates
Dr James says that this form of exercise is good for lowering cortisol and improving your flexibility while also supporting digestion and circulation which are key for hormone balance.
High-intensity interval training
“High-intensity workouts can be great for insulin sensitivity but too much can spike your cortisol. So if you love HIIT (High-Intensity Interval Training) then keep your workouts short and avoid over-exercising. Especially in the luteal phase of your menstrual cycle,” she advises.
She concludes by saying that it’s important to listen to your body and to make sure that you are not pushing yourself through exhaustion.
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