Physical activity - we all need it, about 30% of the world doesn't get any and some of us do too much. Exercise is essential for hormone balance, as it has been shown to reduce stress levels and also increase our insulin function.
However, there are lots of myths about exercise, specially for women over 40.
We are constantly being told to eat less and move more - calories in, calories out, right? Burn baby burn!
Firstly, this message is not the right message for us women over 40 who have raging hormones to consider - but we all assume it's a general message that is true for everyone SO, we join the gym or start running, or even sign up for the latest 'push your body to the max' type program (it's called Insanity for a reason!!)
If we get the right balance, it can work brilliantly. However, if we get it slightly wrong, it can deplete our energy stores, increase carb and sugar cravings, and actually make our bodies HANG ON TO FAT even more! Have you ever started a new fitness routine and wondered why you weren't losing weight?
So, what is the right type and amount of exercise for hormone balance? Well this depends a lot on your own individual needs, health and circumstances. I will explain what is likely to disrupt your hormones and some general tips on what activities improve your hormones.
Hormone Disruptors
Sitting around
Our modern lives make it difficult for us NOT to sit around all day. According to a recent survey, we spend an average of 56 hours a week sitting down - in our cars, at a desk, on the sofa.
Many of us claim to have an active lifestyle. We might make it to the gym a few times a week. But, we are still sitting for too long. Our bodies are not evolved to sit like this for as long as we do. This is such a concern to scientists that they have called is 'Sedentary Death Syndrome'!
Over-exercising
Over-exercising can increase our stress hormones and increase the risk of muscle loss, increased infections, increased injury risk, fatigue and poor recovery. You need enough time between exercise sessions to recover properly and reduce the stress response. If you're a gym bunny or addicted to long cardio, you need to take more rest if you're hormones are out of whack. If you feel tired and stressed out already, exercise may help but it might also deplete you even more.
As a very basic rule, if exercise recharges your energy levels, then that's an indication that it's doing you good. If you feel depleted afterwards, it may be taxing your adrenal glands and using up vital energy reserves. It is best to do some gentle activity until your reserves are topped up.
Top 5 Activities for Healthy Happy Hormones
- Reduce sitting time
Most of us sit for far too long but it just takes a few habit changes to make it less damaging to our health (and hormones):
- walk and talk - instead of that coffee shop meeting, arrange a walking meeting
- mobile walking - when on your mobile phone, get up and walk with it
- set an alarm - set your phone or computer to ping at you every hour to remind you to get up and take a quick break
- free gym? - use escalators instead of stairs, park further away from where you need to be, get off the train or bus a stop earlier, do some squats while watching TV - any excuse to move more!
- Walking
I'm a huge fan of walking. It's easy to do, cheap (no gym membership or equipment required) and it has huge benefits.
AND if you go outside in nature, you get the added benefits of improved mood and feeling calmer.
- HIIT
High Intensity Interval Training has been shown to burn fat more effectively than aerobic exercise. As well as strengthening your heart and lungs, it also increases human growth hormone (HGH), the hormone that is abundant when we are young, making us healthy and strong, and declines rapidly as we age. Another advantage of HIIT is that it improves insulin sensitivity, a great result for your waistline and risk of serious disease.
The best thing about it is that it doesn't take up much time. No more excuses for not having time to exercise - each workout takes between 15 and 30 minutes are you're done for the day!
- Resistance and Weights
Muscle mass declines as we age. The more muscle you have, the more calories you burn, day and night, reducing your fat stores. High cortisol has a negative effect on muscle mass, so building muscle is really important if you're over-stressed. Your fat:muscle ratio is what we are aiming to improve. Strength training also lowers your risk of osteoporosis which is a risk as we head towards menopause.
This doesn't mean turning into Arnie in the gym! A set of weights at home will do the trick or you can go outside and use a park bench if that's your thing.
- Yoga and Pilates
Yoga and Pilates have so many benefits. They improve flexibility, strength, posture, stress and mood. They are the ultimate anti-ageing exercise.
When doing Yoga, you are so focused on holding the pose that it is usually impossible to think of anything else. This forces you to be present. Being mindful or fully present is extremely difficult in our busy lives, that taking the time to do it, plus strengthening your body at the same time is a great thing to do. There are many different types of Yoga, which can be confusing. My advice would be to try out different classes until you find one you love. It might take a while but persevere.
I haven't included endurance-type cardio in this list, not because there is anything wrong with it, but it just doesn't make my top 5 for hormone balance after 40. If you run long distances, that's fine, as long as you have the energy for it, you don't get regular injuries and are not suffering from adrenal fatigue.
I hope you have found this information useful and can use it to help improve your hormone balance.
If you are also interested in learning how to balance your hormones through your nutritional choices, why not join my FREE 7 Day Hormone Reboot Challenge.
Click the link below to discover the key to hormone health and one simple ingredient that will help balance your hormones.