Doctor Verified

How To Manage Hormonal Imbalances With Workouts, A Physiotherapist Explains

Hormonal imbalances can be effectively managed through exercises. Know the right workout regime.

Chanchal Sengar
Written by: Chanchal SengarPublished at: Jul 03, 2022Updated at: Jul 03, 2022
How To Manage Hormonal Imbalances With Workouts, A Physiotherapist Explains

Hormones are chemical messengers which have a significant impact on your mental, physical, and emotional status. They play an important part in regulating your metabolism, weight, and mood. In order to keep you healthy, your body normally produces the appropriate amount of each hormone required for diverse tasks. The levels of various hormones fall as people age, with some people experiencing a more severe drop than others. You can manage your hormonal imbalances through healthy workouts or exercises. Read on further to know more about hormonal shifts and workouts from Dr. Swathi Reddy (PT), Consultant Physiotherapist and certified diet counsellor and MIAP, Motherhood Hospitals, Bengaluru.

Hormonal Imbalance: What Causes It?

Hormones control every significant process in our bodies. Corticosteroids, for example, assist us control blood sugar levels, blood pressure, and salt and water balance, whereas cortisol acts as a stress hormone that helps us adapt. These are two of the more than 50 hormones found in the human body, each with its own set of responsibilities. 

Hormonal imbalance can happen because of the unhealthy eating, lack of physical activity, insufficient sleep, puberty, pregnancy, menopause, few medications, stress, and medical conditions.

Also Read: Hormonal Imbalance: Symptoms, Causes, and Treatment

Hormones influenced by Exercise

Workouts To Manage Hormonal Imbalances

  • Dopamine- Exercise raises dopamine levels in the brain, which helps to alleviate stress and depression. It amplifies the "feel-good" transmitters.
  • Testosterone- Regular physical activity can help enhance testosterone, which can assist halt the natural ageing process. In women testosterone boosts sex drive, helps increasing muscle mass and reduces excess belly fat.
  • Serotonin- It helps your body to send messages between nerve cells. It serves several different functions, including controlling mood and happiness. Physical activity secretes serotonin, which aids in restful sleep. Increased serotonin levels aids with mood, social behavior, hunger, digestion, memory, and sexual function, among other things.
  • Estrogen- The imbalance and reduction of estrogen play a role in the symptoms of menopause. Keeping your heart rate up for at least a half hour each day can assist to improve estrogen levels, which can help to alleviate menopause symptoms. Exercise helps to lower the risk of breast cancer for premenopausal and postmenopausal women by controlling the levels of estrogen.

How to exercise to keep hormones in check

  • To maximize health advantages and hormone level balance, people should combine strength training and cardio workouts.
  • Squats, lunges, pull-ups, crunches, and pushups are good high-intensity workouts to do with little break in between.
  • Hormones are released in greater quantities after more intensive workouts. Maintaining a consistent flow of good hormones through your body also requires consistency.
  • Yoga and pilates along with regular exercise work wonders in cases of Hormonal Shifts in people. Yoga is doubly useful because it is both a physical activity and a proven stress reliever (and consequently a cortisol-fighting) strategy.
  • Pilates is beneficial for stress relief, flexibility, and mood enhancement. Pilates is also the only exercise that targets specifically your pelvic floor, which might be beneficial for women going through perimenopause and menopause.

The appropriate exercise will help you increase your HGH and testosterone levels. Both of these hormones promote leanness and youth. It will restore progesterone balance, which is essential for avoiding excess weight and energy depletion. You will burn more calories at rest if your progesterone levels are high. Insulin (a fat hormone) levels will normalize because of exercise, while cortisol (another fat hormone) will be kept under control to prevent it from taking over your body. People who are fit and healthy have an easier time dealing with high cortisol levels.

Workouts To Manage Hormonal Imbalances

It may be especially difficult to stay motivated if you're dealing with a hormone imbalance. Hormone imbalances can drain your energy and make exercising a chore, leading to a painful cycle of weight gain and energy loss. Inflammation is frequently linked to hormonal imbalances that can make working out even more difficult. In this instance, it's critical to figure out how to incorporate exercise into your daily routine as seamlessly as possible. With the proper guidance from the expert, exercises can be started with slow progression, with required stretches and giving breaks based on intensity of exercises which can promote healthy hormonal balance in body.

Image credits- freepik