Hormones and movement
Understanding how exercise and hormones work together
Hormones and movement
Understanding how exercise and hormones work together
Hormones are chemical messengers within the body. They travel through the bloodstream and attach onto receptors, managing hundreds of different processes from energy production to mood.
Supporting your hormonal health plays an important role in overall balance and wellbeing. By aligning your active lifestyle with your natural monthly hormonal fluctuations, you can work with your body to unlock better, more sustainable results.
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Olivia Diaz, Cytoplan Nutritional Therapist
"Your hormones play a key role in how your body functions, influencing everything from mood and energy to metabolism and reproductive health. When they fall out of balance, you can really feel the difference. Our products are designed to offer gentle, targeted support, helping you feel more balanced and live life at its best."
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Hormones and exercise: How your hormones and movement can work together
When it comes to exercise, your energy, strength and recovery can naturally shift alongside your hormonal patterns. By adapting your exercise routines to the stages of your cycle, rather than pushing through your workouts, you can support your body, feel more in tune, and get more from your movement.
Exercise and the menstrual cycle: how your hormones shape how you move
The female hormone cycle works on a cyclical basis, with four key stages. Each stage of this cycle can have different effects on your body and mind, leaving people going through a wide range of symptoms in a short amount of time.
You might wonder: Should I exercise on the first day of my period? Can movement affect flow or regularity? Can it help ease cramps?
For some, aligning exercise, or intensity of exercise, with each phase offers a more intuitive way to move. This tailored approach, often referred to as 'cycle syncing', can help support your hormonal changes and make the most of each stage of the menstrual cycle.
The start of the cycle, when your period occurs. The answer to the question 'can you work out on your period?' is yes, however, gentle, restorative movement tends to feel best. Consider walking, stretching, yoga, or low‑intensity mobility during this time.
The first 14 - 21 days of the cycle. As oestrogen rises, as does energy, motivation, and resilience. In your follicular phase, consider slowly increasing your movement to higher‑intensity training as this tends to be well tolerated, think strength work, and intervals.
The peak of the cycle, this phase lasts one day being the day the egg is released. Exercise and ovulation go hand in hand, this is the peak window for strength and power. Some people have specific 'ovulation workouts' in which they focus on heavy lifts, explosive movements, and performance‑focused sessions.
The 14 days between ovulation and menstruation. Progesterone increases and recovery slows. The best exercise for your luteal phase may include lower‑intensity, calming movement. Walking, steady‑state cardio, yoga and Pilates will be more comfortable.
The start of the cycle, when your period occurs. The answer to the question 'can you work out on your period?' is yes, however, gentle, restorative movement tends to feel best. This is because you're more prone to injury during this time, so think walking, stretching, yoga, or low‑intensity mobility work.
The first 14 - 21 days of the cycle. As oestrogen rises, as does energy, motivation, and resilience. So, what to do in your follicular phase is to slowly increase your movement to higher‑intensity training as this tends to be well tolerated, think strength work, and intervals.
Testosterone levels bottom out, resulting in feeling more relaxed, agreeable and ready for bed. Slower and more relaxing movement, such as yoga and breathwork are well suited to this time, to stretch out the day, as well as relax the muscles and mind into a sense of calm before bed.
The 14 days between ovulation and menstruation. Progesterone increases and recovery slows. The best exercise for you luteal phase will include lower‑intensity, calming movement. Walking, steady‑state cardio, yoga and Pilates will more comfortable.
The male hormone cycle
Unlike female hormones, which typically follow a monthly cycle, male hormones operate on a daily rhythm. Testosterone, the main male sex hormone, naturally rises overnight and is highest in the morning, before gradually declining through the day. This daily pattern influences energy, focus, motivation, libido and mood. The male version of cycle syncing could be as follows:
Testosterone levels are at their highest. Typically when men tend to feel the most energetic, focused and confident, with greater drive and motivation. To capitalise on the increased testosterone levels, the morning is a great time to schedule weight lifting or high-intensity work outs.
Levels begin to reduce. Energy often remains steady, but you may feel more relaxed, balanced and less reactive. Whilst still energetic but not highest testosterone levels, the afternoon suits a lower-intensity workout, such as a run.
Testosterone levels bottom out, resulting in feeling more relaxed, agreeable and ready for bed. Slower and more relaxing movement, such as yoga and breathwork are well suited to this time, to stretch out the day, as well as relax the muscles and mind into a sense of calm before bed.
As you sleep, testosterone levels begin to rise again, supporting recovery, repair and overall hormonal balance.
Testosterone levels are at their highest. Typically when men tend to feel the most energetic, focused and confident, with greater drive and motivation. To capitalise on the increased testosterone levels, the morning is a great time to schedule weight lifting or high-intensity work outs.
Levels begin to reduce. Energy often remains steady, but you may feel more relaxed, balanced and less reactive. Whilst still energetic but not highest testosterone levels, the afternoon suits a lower-intensity workout, such as a run.
Testosterone levels bottom out, resulting in feeling more relaxed, agreeable and ready for rest. Slower and more relaxing movement, such as yoga and breathwork are well suited to this time, to stretch out the day, as well as relax the muscles and mind into a sense of calm before bed.
As you sleep, testosterone levels begin to rise again, supporting recovery, repair and overall hormonal balance.
What hormones are released during exercise?
We all know exercise is good for us, it supports strength, overall health and can even promote a more positive mindset. But what’s really happening to our hormones as we exercise?
Your hormones act as powerful regulators in the body, and when functioning appropriately they support energy, resilience and overall wellbeing, which is especially important for exercise performance. Key hormones and neurotransmitters activated during exercise include:
Endorphins
Often called the body’s natural “feel‑good” chemicals, producing short bursts of euphoria, endorphins are released during challenging moments in exercise, helping to reduce discomfort, ease stress, and boost your mood so you can push through.
Dopamine
Like endorphins, serotonin is a “feel‑good” hormone, but it plays more of a long‑term role in mood stability and emotional balance. Exercise helps increase serotonin levels, which is why it’s often recommended as a natural, non‑medical way to support low mood and overall wellbeing.
Serotonin
Often called the body’s natural “feel‑good” chemicals, producing short bursts of euphoria, endorphins are released during challenging moments in exercise, helping to reduce discomfort, ease stress, and boost your mood so you can push through.
Adrenaline and noradrenaline
Commonly known as the body’s “fight‑or‑flight” hormones, they are released by the adrenal glands in response to stress or perceived challenge. During exercise, they create that energised, ready‑to-move feeling by increasing heart rate, blood pressure, and blood sugar levels, helping to deliver quick, usable energy for physical activit
Endorphins
Often called the body’s natural “feel‑good” chemicals, producing short bursts of euphoria, endorphins are released during challenging moments in exercise, helping to reduce discomfort, ease stress, and boost your mood so you can push through.
Dopamine
Referred to as the brain’s “reward chemical,” dopamine helps regulate pleasure, motivation, movement, memory, and focus. When you achieve an exercise goal, your brain releases dopamine, creating a positive sense of accomplishment — reinforcing the behaviour and motivating you to keep going.
Serotonin
Like endorphins, serotonin is a “feel‑good” hormone, but it plays more of a long‑term role in mood stability and emotional balance. Exercise helps increase serotonin levels, which is why it’s often recommended as a natural, non‑medical way to support low mood and overall wellbeing.
Adrenaline and noradrenaline
Commonly known as the body’s “fight‑or‑flight” hormones, they are released by the adrenal glands in response to stress or perceived challenge. During exercise, they create that energised, ready‑to-move feeling by increasing heart rate, blood pressure, and blood sugar levels, helping to deliver quick, usable energy for physical activity.
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Professor Justin Roberts
"Hormones help regulate biological systems including metabolism, gastrointestinal function, and muscle physiology, and are particularly important during physical exercise or sport performance. As such, hormones act as essential 'regulators' supporting exercise capabilities, as well as facilitating effective recovery and adaptation to training. Tailoring nutrient intake and adequate energy availability to support hormonal balance is therefore a fundamental part of an effective exercise or training strategy."
ADVICE FROM OUR EXPERTS
Sources
1. Frontiers
Sports injuries sustained during your period might be more severe
https://www.frontiersin.org/news/2025/12/16/sports-injuries-period-more-severe
2. MELP Group
Men’s Hormones – And How They Affect Your Mental Health
https://melp.org.uk/f/men%E2%80%99s-hormones-%E2%80%93-and-how-they-affect-your-mental-health
3. Johns Hopkins Medicine
The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running
