How to use exercise for hormone balance

Use exercise to support healthy hormones

As a menstruating woman, have you noticed a pattern in your motivation to exercise? At times, are you quick to book a high-intensity spin class, and other times, you crave slower forms of movement? If so, this is likely in alignment with your body’s hormonal ebbs and flows. Hormones rise and fall each month, and your entire being is affected. Think: appetite, sex drive, energy, creativity, and—you guessed it—motivation to exercise. Even Olympic medalists report a change in their performance due to hormonal fluctuations!

Use exercise as a tool to work with your hormones

We all know exercise is essential for overall health. But it’s especially important when it comes to balancing hormones. You can use it as a tool to work with your hormones by aligning your workouts with the different phases of your cycle. For example, your desire to exercise may naturally falter while you’re on your period, while you may hit a new personal best when you’re ovulating.

How to ease into an exercise routine

If you’ve been touch-and-go with your exercise routine, here are four ways to ease yourself back into a movement rhythm that feels doable:

1. Don’t overexert yourself. No pain, no gain, right? Not so fast. While pushing yourself is typically encouraged in the fitness world, it’s important to slowly build back up your strength and stamina. Stay consistent, and remember that every short session counts—even five minutes!
2. Schedule it. Without a gym schedule, it’s easy to make excuses. Put it on your calendar and hold yourself accountable. Yes, this includes at-home workouts. Just because you plan to do a yoga flow in your living room—or lift dumbbells in your garage—pencil it. Also, put your phone on do not disturb to mimic the environment of an in-person workout class.
3. Partner up. Find a friend with similar fitness goals. You’ll be that much more motivated to stick to your workout schedule. If one of your fitness goals for 2023 is to try new forms of exercise, schedule your social dates with friends around a pilates, cycling, or kickboxing class.
4. Set short-term goals. In many ways, it can feel defeating (and frustrating) if you aren’t seeing changes right off the bat. Instead, set goals over shorter time frames—goals that are manageable and very realistic. A few short-term goal examples: going for a 10 minute walk every day, stretching for five minutes before bed, or doing squats while you brush your teeth.

Sample workout routine

Depending on your fitness goals, here’s a sample workout routine to implement (no gym membership required!).

• Monday: Cardio—fast walking, jogging, easy cycling, swimming, or dancing (30-45 minutes).
• Tuesday: HIIT training.
• Wednesday: Upper body.
• Thursday: Stretch + 20 minute walk.
• Friday: Lower body.
• Saturday: Active rest day (house chores, easy walk, etc.).
• Sunday: Pilates / Yoga.

Kettlebells

New to kettlebells? Let this be your gentle nudge to try them! They can work virtually every muscle in your body. Here are 15 beginner exercises with kettlebells. Keep in mind that your workouts don’t need to be long to be effective—you can definitely get in a heart-pumping kettlebell workout in 20 minutes (or less)!

Only have 10 minutes? Do this

Set a timer, and do this routine:

• 30 seconds: regular plank (modification: knees down).
• 30 seconds: plank, left arm down (modification: knees down).
• 30 seconds: plank, right arm down (modification: knees down).
• 30 seconds: regular plank (modification: knees down).
• 30 seconds: jumping jacks (modification: toe tap right, then toe tap left).
• 30 seconds: squats.
• 30 seconds: push-ups (modification: knees down).
• 30 seconds: jumping jacks (modification: toe tap right, then toe tap left).

[BREAK for 30 seconds]

• 30 seconds: push-ups (modification: knees down).
• 60 seconds: hip bridges.
• 30 seconds: regular plank (modification: knees down).
• 30 seconds: plank, left arm down (modification: knees down).
• 30 seconds: plank, right arm down (modification: knees down).
• 30 seconds: regular plank (modification: knees down).
• 60 seconds: hip bridges.
• 60 seconds: jumping jacks (modification: toe tap right, then toe tap left).

DONE!

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