We all know the benefits of exercise—building muscle, losing weight, 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 like estrogen and testosterone. Keeping this system in balance is crucial as our hormones impact and are impacted by all the interconnected systems in our bodies.

Mental Health and Hormones

Exercise brings mental health benefits, too.

Physical activity boosts endorphins, which elevate mood, and increases the availability of neurotransmitters like serotonin and norepinephrine, which mitigate depression and anxiety symptoms. Additionally, exercise reduces cortisol levels, enhancing mental well-being and stress management.

Best Exercises to Balance Hormones

1. Yoga : Yoga improves flexibility and calms the mind. Deep breathing lowers cortisol levels, and poses stimulate glands such as thyroid, adrenal, and pituitary, promoting better hormonal balance.

2. Aerobic Exercises : Activities like walking, running, and swimming increase heart rate and improve blood circulation. They help decrease insulin levels and increase “good” estrogen, boosting metabolism and maintaining a healthy weight.

3. Low-Intensity Weight Training : Resistance workouts, using bands, light weights, or body weight, build muscle and increase growth hormone levels, which counteract muscle mass loss and keep metabolism high.

4. HIIT High Intensity Interval Training (HIIT) : involves intense exercise bursts followed by short rest periods, improving insulin sensitivity and boosting endorphins. However, too much HIIT can raise cortisol levels, so it should be done sparingly.

5. Cycle Syncing : Hormone levels fluctuate throughout the menstrual cycle. Lower intensity exercises like walking or yoga are best during menstruation, while higher energy levels at ovulation are ideal for HIIT or resistance training.