When someone experiences imbalances or fluctuations, it’s totally normal to seek out various different medications or supplements, especially when it comes to hormone-related problems such as stress, sleep deprivation, mood swings, anxiety, and more.
Everyday life is busy, and it’s very important to make sure that you are making the time in your busy schedule to enjoy some movement and physical exercise.
But, what you might not know is that exercise is also a great way to help balance your oestrogen, as well.
Even though it’s no secret that physical activity can offer a variety of different physical and psychological benefits, did you know that physical exercise can also do a great deal in helping to keep your hormones in check, too?
Keep on reading to discover the top 5 exercises that you can do to help balance your oestrogen, as well as other hormones.
What Hormones Are Affected by Physical Exercise?
Before I get into the top exercises that you can do to help balance your oestrogen and other hormones, I first want to take a moment to talk you through some of the main hormones that are affected by regular exercise.
Let’s take a look:
Dopamine: There have been many studies (if you’d like to learn more, click here) that have shown that regular exercise has the ability to help increase the levels of dopamine in the brain. In other words, exercise can make you feel good!
Serotonin: Along with dopamine, physical activity can also help to increase serotonin in the brain. Otherwise known as the feel-good hormone, increased levels of serotonin can lead to a more positive mood, a healthy appetite, better digestion as well as healthy sexual and memory functioning.
Oestrogen: Physical activity (all kinds, including cardio) can help to increase levels of oestrogen in the body. Click here for a study that demonstrates this.
Human Growth Hormones: By engaging in regular exercise, you will be able to help your body burn more fat, as well as encourage your body to make energy from its reserved fat supplies. Along with this, regular exercise can also positively impact your human growth hormones.
The Best Exercises To Balance Oestrogen
Now that I have taken a closer look at what some of the main hormones that are affected by regular exercise are, I am now going to be taking a look at the top 5 exercises that can help to benefit oestrogen production.
As I have already mentioned in a point above, oestrogen production can be positively impacted and balanced by all kinds of exercises.
So, with that being said, let’s take a look at what some of the best exercises you can do to help balance your oestrogen levels below:
1. Strength Training
If you’re not someone who overly enjoys cardio workouts, then why don’t you consider doing some strength training regularly each week?
You’d be surprised at how much a full body strength training workout each week (or, perhaps, a few times a week) will be able to transform your body and balance out your hormones.
If you aren’t overly familiar with strength training workouts, it is a form of workout that typically focuses on building overall body strength.
With that being said, you can try a variety of different suitable strength training exercises such as push ups, the overhead press, deadlifts, squats, lunges and so much more.
Top Tip: If you want to enjoy targeted strength training that will be able to balance out the oestrogen and other hormones in your body, why don’t you consider working with a personal trainer? After you tell them your goals, they will then be able to recommend a strength training program tailored to your needs.
2. HIIT Workouts
Are you interested in incorporating cardio and strength training into your weekly life? If you are, then a great physical activity that you can enjoy to balance out your oestrogen levels are HIIT workouts!
Now, regardless of whether you are into fitness or you’re just getting started in the world of exercise, we’re sure that you will have heard of HIIT exercise!
Otherwise referred to as high intensity interval training, HIIT is considered to be one of the best ways to exercise, especially if you want to get the most out of each workout that you do.
Unlike standard strength training, HIIT workouts incorporate strength training with high intensity cardio for an intensive, full body workout like no other.
Besides being a great way to totally transform your body and improve overall strength, it will also be a great way to balance your hormone levels, including oestrogen.
Top Tip: If you want the motivation to do HIIT workouts, why don’t you consider having a workout buddy? You will be able to keep each other motivated, as well as provide support as you both reach your goals.
3. Yoga Or Stretching
This is another great way that you can elevate your weekly physical activity while also helping to balance out your oestrogen levels.
Plus, unlike some of the other exercises that I have listed in this guide so far, this option is great for those looking for a gentle, low impact way to enjoy some physical exercise.
Plus, along with being able to help balance, regulate and contribute to the healthy production of your hormones (including oestrogen) physical exercise such as yoga has also long been hailed for its ability to reduce overall feelings of stress and anxiety.
Thanks to this, it means that you will also be able to enjoy an increased sense of wellness during your day-to-day life.
Not only that, but the great thing about yoga is that you can go at your own pace.
No matter whether you have experience practising yoga or you’re keen to become a yogi, there are a variety of different yoga poses (see also: 12 Best Yoga Poses For Fertility)and movements that can contribute to the healthy functioning of hormones while also suiting your current ability level.
4. Running Or Jogging
Do you have a pair of running shoes? If you do, then another way that you can help to encourage your body to naturally balance out its hormones (including oestrogen levels) is to run or jog.
Similar to some of the other exercises that I have listed in this guide, one of the best parts about running or jogging is that you aren’t going to need to have vast amounts of equipment to do it.
So long as you have comfortable clothing to work out in, as well as the appropriate footwear, you are going to be good to go.
If you are a member of the gym, then you will be able to make use of the treadmills that are available there for you.
Alternatively, if you don’t go to the gym, you can go for a run or jog around the block, or even at your favourite park.
Top Tip: If you want to go outdoors but feel nervous to go alone, why don’t you ask a friend to come for a run or jog with you? You could even consider joining a club!
5. Walking
Let’s face it: everyday life can be busy, to say the least!
If you don’t have a whole lot of time to be able to engage in some of the other types of physical activity that I have mentioned in this guide, why don’t you consider simply going on regular walks throughout the week?
Besides being a super simple, convenient, and quick way to get in some physical activity around your busy, everyday life – walking also doesn’t require any equipment!
Walking can be done around the home, while running errands, or even taking in the scenic view of some of your favourite hiking trails.
One of the most popular many people get their daily walks in is by taking their dog for a walk!
No matter how you decide to do your walks, walking will be able to offer you a low-impact and convenient way to enjoy some physical activity while also encouraging your body to naturally balance out its oestrogen levels.
Besides that, walking is also a great way to improve your general feelings of well-being and positivity.
Top Tip: If you find yourself getting bored while walking, why don’t you consider listening to music or an audiobook while you are doing it? Besides being a great way to pass the time, listening to something while you are walking will help to elevate your mood and make you feel more motivated to keep going.
The Bottom Line
You’ve made it to the end of the guide!
After taking the time to read through all of the above, I hope that I have been able to give you a better understanding of what some of the best types of physical activity for balancing oestrogen (as well as other hormones) are.
Remember, you should speak with your doctor if you have any concerns. Thank you for reading.
I'm Clare, the owner and operator of Off The Couch, where I serve as a qualified Nutrition & Health Coach.
Based in Dublin, Ireland, I offer coaching services both locally and globally, providing personalized strategies in nutrition, stress management, sleep quality, and fitness.
My journey into this field began as I navigated my own chronic illnesses, including early menopause, Interstitial Cystitis, Lyme Disease, and hydrocephalus.
