How Exercise Can Help Support Healthy Hormones

Exercise is one of the most powerful tools we have to support overall health—yet fewer than 30% of Americans meet the CDC’s recommended physical activity guidelines (1). For women in midlife, especially those navigating hormonal changes brought on by perimenopause or menopause, movement can sometimes fall low on the priority list.

But regular physical activity doesn’t just support your heart, bones, and mood—it also plays a direct role in hormone regulation (2). That’s especially important during menopause, when estrogen levels naturally decline, often leading to symptoms like hot flashes and sleep issues, and mood swings. Incorporating regular exercise may help ease these symptoms by supporting healthy hormones.

What is meant by ‘Hormonal Imbalance’?

Hormonal imbalance is a term used to describe when there is too much or too little of a hormone in the bloodstream. These imbalances can result from chronic health conditions, stress, or life stage transitions like menopause. Estrogen and progesterone levels, in particular, shift dramatically during menopause, which can contribute to a wide range of symptoms (2).

Fortunately, movement may help. Exercise supports hormone production, metabolism, and receptor sensitivity—helping the endocrine system (your hormone-regulating system) function more effectively over time (2).

Hormones That Respond to Exercise

Different types of exercise can influence a variety of hormones (3). Here are a few that play key roles in women’s health and are positively impacted by regular movement:

• Estrogen: Estrogen is a critical hormone for reproductive health, but it also impacts bone strength, heart health, and mood. During menopause, estrogen levels naturally decline. Some research shows that both aerobic and resistance exercise can support estrogen balance and may reduce menopausal symptoms. One study found that 12 weeks of mixed aerobic and anaerobic training improved estradiol (a form of estrogen) levels in postmenopausal women (3).
• Cortisol: Cortisol is your body’s primary stress hormone. While it plays a vital role in metabolism and inflammation, chronically elevated cortisol can worsen hormonal imbalance. Exercise, especially moderate-intensity movement, has been shown to help regulate cortisol levels and reduce perceived stress (4).
• Insulin: Insulin is essential for regulating blood sugar. Regular physical activity helps your body respond to insulin more effectively, which is especially important for women with insulin resistance or metabolic concerns.
• Thyroid Hormones: Exercise may help improve thyroid hormone sensitivity and metabolism, which can be beneficial for women managing hypothyroidism or subclinical thyroid issues.

How to Support Healthy Hormones with Exercise

The best exercise routine for hormone balance is one that’s consistent, well-rounded, and enjoyable. Here are a few expert-backed tips:

• Mix It Up: A combination of strength training and cardiovascular exercise offers the most comprehensive hormone support. One study showed that pairing aerobic and anaerobic workouts had the greatest impact on estradiol levels in postmenopausal women (3).
• Try Endurance Workouts: Endurance activities, such as brisk walking, cycling, or swimming, can support cardiovascular health and estrogen balance. Aim for at least 150 minutes of moderate-intensity aerobic activity per week (5).
• Build Strength: Resistance training supports bone density, healthy weight, and stimulates the release of growth hormones. Aim to include muscle-strengthening activities at least twice per week.
• Stay Consistent: Like most wellness practices, consistency matters. Hormonal responses to exercise improve over time with regular movement. Even 20–30 minutes a day can make a difference!
• Find Joy in Movement: You’re more likely to stick with an exercise routine if it’s something you enjoy. Whether that’s dancing, yoga, hiking, or swimming, movement should feel like a gift to your body—not a punishment.

The Bottom Line

Hormonal imbalances—especially those related to menopause—can feel overwhelming. But exercise can be a powerful way to support your body during this transition. From reducing cortisol to potentially improving estrogen levels, physical activity is a tool to help manage symptoms and promote long-term health. Start small, stay consistent, and choose movement that feels good!

References

1. Porterfield, C. (2023, January). Just 28% of Americans are exercising enough, CDC says—And it’s even lower in some regions. Forbes. Retrieved from https://www.forbes.com/sites/carlieporterfield/2023/01/26/just-28-of-americans-are-exercising-enough-cdc-says-and-its-even-lower-in-some-regions
2. Cleveland Clinic. (n.d.). Hormonal imbalance: Causes, symptoms & treatment. Retrieved from https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance
3. Zainab, A. R., Amna, A. K., & Sumaira, I. F. (2019). Effect of aerobic and anaerobic exercise on estrogen level, fat mass, and muscle mass among postmenopausal osteoporotic females. International Journal of Health Sciences, 13(4), 10–16. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619462/
4. Cleveland Clinic. (n.d.). Cortisol. Retrieved from https://my.clevelandclinic.org/health/articles/22187-cortisol
5. Centers for Disease Control and Prevention. (n.d.). How much physical activity do adults need? Retrieved from https://www.cdc.gov/physical-activity-basics/adults/index.htm