If you struggle to stay calm and focused throughout the day or fall asleep soundly at night, you already know how important hormonal balance is for functioning well. Many turn to pharmaceuticals and other forms of hormonal therapy before they ever think to change their lifestyle. The truth is there’s a ton you can do on your own to support better hormonal balance. See how hormonal regulation during exercise works and what you can do to get started.

Why is exercise important for hormonal balance?

Exercise is more than just a way to stay slim—staying active can help you regulate your entire system, including your hormonal system. If you’ve ever heard of the famous “runner’s high,” you already know that daily exercise can boost feel-good hormone levels in the short term.

Hormonal regulation of fluid balance during exercise is critical. Regular exercise impacts the following hormones:

  • Dopamine: A stress and depression regulator and the hormone that gives you that “runner’s high” feeling after a great session.
  • Serotonin: Helps regulate our sleep patterns along with melatonin. Dysfunction in this area prevents you from adhering to a healthy sleeping schedule, but it’s also vital to memory, appetite, and overall mood.
  • Cortisol: The stress hormone, which is produced during exercise. An active lifestyle, however, may lower your cortisol levels at night, which can also aid those with sleep deprivation.
  • Sex hormones: Testosterone and estrogen production ramp down gradually with age, but exercising daily can help kick your system back into gear, leaving you feeling more youthful and alive than ever.
  • Insulin: Secreted when your body needs to store fat. More is produced when we eat junk food high in sugar and calories, but exercising increases our insulin sensitivity, allowing the body to consume it before it prompts an adverse blood sugar event.
  • Human growth hormone: Like a natural steroid produced by your body. It’s excreted in response to intense exercise and can help you burn fat at an accelerated rate.

How it works

How does exercise help hormone regulation? It works by electrifying the signal pathways that allow us to move our arms, legs, and trunk. Even the simple act of contracting your bicep activates the muscle tissue, stimulating hormonal signaling. This is one reason yoga is such a holistically restorative practice.

While exercise of any kind offers these incredible benefits, you shouldn’t necessarily just run yourself dry at the gym every day. Instead, it’s important to use markers like targeted heart rate zones to facilitate a more balanced, focused, and effective workout. If you don’t, you may permit an unhelpful uptick in cortisol production—this will never be a problem if you can attain a great balance in lifestyle, however.

Elevating your heartbeat is one indicator that you’re on the right path. Here are some of our favorite ways to sweat it all out for the sake of our hormonal well-being.

How exercise helps hormone regulation: The best exercises for hormonal health

Depending on your current fitness level, we recommend starting off slow and steady. You might consider 45 minutes on a treadmill, elliptical, or indoor trainer every day. Find a pace that challenges your body without overwhelming you. After hitting your stride, you might then consider rounding out your workout plan with strength training on the side.

Steady-state exercise is awesome, but you might want something more high-octane once you feel your strength and endurance improving. Our advice is to get a taste of anything that interests you and stick with what makes you feel best.

We love fitness platforms online that offer trainer-approved workout courses we can follow along with at home—professionals online make daunting tasks like HIIT, CrossFit-style training, and Pilates much more approachable. Many even include stretching and cool-down routines before and after, which can help you minimize your risk of injury and make the most of your time. 

How ASEA helps regulate hormones

Why is exercise important? If you know, you know—once you get the ball rolling, your daily workout will become something you look forward to. Look great, feel great, and feel the difference for yourself through this simple change in habit.

At ASEA, our products hold more than a few ways to regulate your hormones at all times, including during exercise. Try our best-selling ASEA Redox Cell Signaling Supplement. A few ounces each day makes all the difference and impacts your health at a cellular level.


* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This material is intended for a US audience only.