What exercise is best to balance hormones?
HIIT
High Intensity Interval Training is several exercises done in bursts, with little downtime in between. This is a good option for people already in good physical condition with minimal time for exercise.
HIIT workouts increase human growth hormone and improve insulin sensitivity.
Strength Training
Strength training doesn’t have to be heavy weights. Regular strength training (typically 2-3 times a week) with light weights and high reps is a great lower-impact way to build muscle mass and reduce cortisol which supports happy hormones!
Walks
A 30-minute walk four to five times a week can have a big impact on hormone balance.
It’s also a great low-impact option for older people or those with joint problems, such as rheumatoid arthritis or for those who just can seem to get to the gym.
How exercise affects Hormones:
These are just a few of the hormones that are affected by exercise:
Dopamine – Studies have shown that exercise increases dopamine (a.k.a. the “happy hormone”) levels in the brain, helping to decrease stress, anxiety and even depression.
Serotonin – Exercise releases serotonin, which helps you get a good night’s sleep and can positively impact appetite, mood, digestion and memory.
Thyroid – The thyroid produces the main metabolic hormones in the body, and thyroid problems are among the most common endocrine disorders. Exercise contributes to a healthy thyroid and allows the thyroid hormones to function properly.
Testosterone – As men age, testosterone naturally decreases, causing a loss of muscle mass, strength and sex drive. Regular exercise can help boost testosterone, slowing the effects of aging.
Estrogen – A decline in estrogen levels is the driving force behind menopause, and the severity of the decline is linked to the severity of menopause symptoms. Exercising and increasing your heart rate for at least half an hour every day helps boost estrogen levels and can temper menopause symptoms.
