Exercise To Balance Hormones In Your Body



Published on: 24-Jan-2023


10 min read


Updated on : 02-Nov-2023




Harsimran Kaur


Exercise To Balance Hormones In Your Body

Exercise To Balance Hormones In Your Body

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Do you have to visit a doctor whenever you experience a hormonal imbalance? Instead, have you tried solving the issue at home with exercise and yoga? 

Going through hormonal imbalance is a common issue today, the primary reason being our not-so-good lifestyle. We are not eating healthy, not focusing on mental and physical health, and ignoring yoga or exercise. 

We are running behind a luxurious life, forgetting its side effects on our health and creating various medical condition. Hence, it is time for us to realise the necessity of exercise and yoga to stay fit, balance hormones and have good health. 

And here is everything you need to know about exercise and balancing hormones, including the side effects of hormonal imbalance. So, let us begin!

Table Of Contents

1. What is the hormonal imbalance?

2. Side effects of hormonal imbalance

3. Exercise and hormone balance

4. Effective exercises for hormonal imbalance

5. Over-exercising and hormonal imbalance

6. The final say

7. FAQs 

What Is The Hormonal Imbalance?

Hormones are chemicals that help in the functioning of your body by transferring messages from your blood to the skin, muscles, organs, and different tissues. Your body will function fine when they are in the required quantity. 

But when these hormones are more or less in your body than required, the condition is called hormonal imbalance. And this can lead to various health issues like weight gain, weight loss, PCOD, and more. 

While some hormonal imbalances can be temporary, some are chronic and need treatment for a healthy life. So, do not let these imbalances affect your life, and start exercising today. 

Side Effects Of Hormonal Imbalance

As long as the hormones are balanced in your body, you will work fine. But the moment they are more or less than necessary, the following conditions arise:

1. Irregular Periods

As many hormones are involved in the functioning of menstrual cycles, an imbalance in any of them will cause irregularity and conditions like PCOD, PCOS, and amenorrhea. 

2. Lead To Infertility

The leading cause of infertility in the maximum population today is hormonal imbalance. In females, it can cause PCOS and anovulation, while in males, it leads to low testosterone levels.

3. Causes Acne

Though many conditions cause acne, hormone fluctuation at puberty is the most significant. When your hormones get active during puberty, the oil glands, including the ones on your face, get stimulated, and the spots appear.

4. Obesity

Various hormones affect your body's signals that you need food and how to utilise energy. So, an imbalance in any of them can cause weight gain in the form of fat storage. The imbalance in such hormones can cause excess cortisol and hypothyroidism, leading to obesity.

5. Diabetes

Diabetes is one of the common hormone-related conditions. In this, your pancreas fails to produce enough or any insulin, which affects the body's functioning. This hormonal imbalance can cause Type 1 and 2 and gestational diabetes, which requires treatment. 

As each of these issues is not good for your health, you should work on preventing hormonal imbalance by following a healthy lifestyle and getting in touch with a specialist asap if it is the beginning of such conditions. 

Exercise And Hormone Balancing

Now that we know how hormone imbalance affects your body, preventing health issues by following an effective routine that includes exercise is essential. And as soon as there is adequate physical activity in your day, these hormones will work perfectly in your body:

1. Dopamine

Regularly exercising increases dopamine levels in your brain, which reduces stress and depression. As it enhances the feel-good transmitters in your brain, it causes the famous runner's-high condition. It also helps with that anxious feeling created by stress. 

2. Testosterone

The testosterone level in males affects their muscle mass, sex drive, strength, and sperm count, which decreases naturally with age. But regular physical activity can boost this hormone and slow down the natural effects of aging.

3. Serotonin

Most of us are today facing sleep-related issues and taking medications to get good sleep at night. But a few minutes of good exercise might replace the use of medicines. Yes, it is because physical activity releases serotonin which is responsible for a restful night, boosting mood, and improving social behavior, appetite, memory, digestion, and sexual function. 

4. Estrogen

The imbalance and decline of estrogen lead to the signs of menopause, which you can combat with a daily half-hour dose of exercise. It will increase your heart rate and boost estrogen levels to reduce the impact of menopause symptoms, bringing you relief.

Therefore, it is essential to make exercising a crucial part of your daily routine. Moreover, it is the best solution to boost mental health and deal with stress, anxiety, depression, and other health conditions.

Beneficial Exercises For Hormonal Imbalance

Beneficial Exercises For Hormonal Imbalance

As regular exercising helps balance hormones, these are some exercises you need to try:


Doing high-intensity interval training (HIIT) for 12-20 minutes thrice a week is enough to balance hormones.

2. Yoga

Practicing yoga is also beneficial as it will keep your stress levels under control and prevent hormone fluctuation.

3. Strength Training

You can try strength training twice or thrice a week. It is a general full-body routine that includes exercises like pushups or overhead presses, pull-ups or rows, squats or lunges, and deadlifts or hip bridges. 

4. Walking

Walking is the most common and effective solution to balance your hormones. A brisk walk of 30 minutes four to five times a week is necessary.

5. Stretching

If it is a desk job, ensure you stand up every hour for stretching. It is because resting or sitting still for hours can lead to various hormone-related issues.

Over-Exercising And Hormonal Imbalance

Though exercising is good for a healthy body, overdoing it can be harmful to your body and hormones in the following ways:

1. Lowers progesterone levels- When we overdo exercising or HIIT, these sex hormones take a back seat and affect sleep and mood.

2. Decreases estrogen- Overtraining can sometimes lead to a decline in estrogen hormone, which leads to irregular periods in women.

3. Increase in androgens- When we burden our body with excessive physical activity, it increases the level of androgens causing PCOS and infertility.

Hence, it is critical to not overstress your body with exercise or physical activity to keep hormones balanced and avoid health issues.

The Final Say

To avoid hormone-related issues, it is necessary for both genders to exercise. They should spend at least 30 minutes exercising daily to escape stress, anxiety, and problems like PCOS, diabetes, and infertility.

But remember not to overdo it because excessive training can also lead to hormone imbalance, which further causes various health issues.


1. What are the symptoms of hormonal imbalance?

Unexplained weight loss or gain, anxiety, fatigue, infertility, irregular periods, and hair loss are some signs of hormonal imbalance you need to remember.

2. How to prevent hormonal imbalance?

To prevent hormonal imbalance, maintain weight, eat a healthy diet, exercise regularly, manage stress, sleep well, and quit smoking.

3. What are the causes of hormonal imbalance?

Puberty, pregnancy, menopause, certain medicines, stress, over-exercising, tumors, and autoimmune conditions are some reasons to cause hormone imbalance in humans.

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Comments (1)


John Parker

Thanks for reminding me about balancing exercise for hormonal health. Too much exercise can throw off our hormones. I find these mudras to balance the hormones and I will try them with workouts. Your post was super insightful. Thanks for sharing.

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