5 Types Of Sports That Help Balance Hormones, Interested In Trying?

Illustration of sports that help balance hormones (Freepik/KamranAymen)

YOGYAKARTA Certain types of sports can help balance hormones effectively. Starting from mild HIIT to soothing yoga. Come on, see an explanation that you can immediately apply to support hormonal health and a happier daily life.

HIIT in a short duration, about 12 to 20 minutes, three times a week is very useful for triggering growth hormones (HGH) and testosterone, as well as keeping the progesteron that helps your body's metabolism stabilize.

This type of exercise can help reduce insulin, as well as control stress hormones such as cortisol so as not to overdo it. In other words, HIIT can be an effective choice for those of you who want optimal results with efficient time. Make sure you choose the intensity that suits the body and balances with adequate rest so that hormones are not disturbed.

Routines of the whole body two to three times a week for push-ups, squats, loops, deadlifts, or effective overhead press help regulate the insulin hormone and increase the sensitivity of hormone receptors in your muscles. Strength exercises can also increase hormones such as IGF-1 and other anabolic hormones that support muscle growth and metabolism to remain active.

Strength exercise is also very useful in preventing a decrease in muscle mass and bone density, especially when facing the periodiopause or menopause phase. So, you not only get hormonal benefits, but also a stronger and healthier body foothold.

Running for about 60 minutes every day or reducing long sitting times is effective in helping lower excess estrogen which sometimes disrupts hormonal balance. Even mild movements such as standing every hour, walking during rest, or doing homework are shown to provide a positive hormonal signal for the body. This simple activity is also effective in controlling the insulin hormone especially if done consistently. So, not only heavy exercise, moving throughout the day also has a good impact on your hormones.

yoga classes or stretching five minutes after regular exercises help lower stress hormones or cortisols. In addition, yoga also increases your body's flexibility. Citing Byrdie, Sunday, August 17, yoga, stretching, and pilates not only increases flexibility and mood. But also relieves symptoms of menopause, plus strengthening the pelvic floor muscles, which supports comfort and hormonal function.

In fact, certain yoga poses are known to stimulate the thyroid gland or calm the nervous system. Such as the "down-the-wall" pose or "bridge pose" which has a positive impact on hormones such as cortisol and thyroid, reported by The Times od India. This is the perfect choice for those of you who are looking for gentle but still have an impact on hormonal balance.

Light exercise such as walking, pilates, swimming, or low-impact exercises that can help hormonal regulation without triggering excessive stress hormones, especially when you are hormone sensitive. For example during PMS or perimenopaus. Consistency is key especially if you feel you tend to be easily tired or stressed when the hormone is not optimal.

By combining the various types of exercise above consistently and according to body conditions, you not only keep the hormones stable, but also increase energy, mood, and quality of life.