Feeling sluggish? Battling mood swings? Or just looking to boost your overall well-being? Exercise is a powerful tool for everyone, but especially for women. From navigating the fluctuations of the menstrual cycle (period) to building long-term strength and resilience, movement offers a wealth of benefits. Let’s dive into how incorporating regular physical activity can transform your health, both inside and out.
BMI, Weight Loss, and Creating a New Lifestyle
Although it is a true testament of one’s will when they begin their exercise journey, there are a few things that should be kept in mind for both safety and drive. So, before you decide to hop on an elliptical, consider these pieces of advice:
- Figure out your target goal by researching your Body Mass Index (BMI), which tells you what the appropriate size for an individual of your height and weight should be.
- Create a list of exercises that will guarantee weight loss (aerobic), like running and swimming, and another for muscle gain (anaerobic), like weightlifting. It is easy to confuse your loss with a gain if you’re doing both simultaneously.
- Commit yourself to a new lifestyle that includes sustaining a schedule of floor or outdoor exercises, while also keeping up a good dietary plan.
Although the greatest appeal to exercising is the physical results, the internal changes are even better.
How Hormones Are Impacted During Your Period
It’s important to remember that our hormones are more than just estrogen and testosterone, though those are certainly part of the picture. Exercise can influence a wide range of hormones, offering significant benefits, especially as our bodies shift throughout the menstrual cycle.
- Serotonin: Exercise triggers the release of serotonin, boosting mood, appetite, memory, digestion, and sex drive. This is particularly helpful during the luteal phase (before your period), when serotonin levels can naturally dip, leading to mood changes.
- Endorphins: These natural pain relievers are released during exercise, reducing pain perception and triggering positive feelings. This can be incredibly beneficial for managing menstrual cramps and discomfort.
- Insulin: Exercise helps regulate insulin levels, preventing excess fat storage. This regulation can be key during certain phases of the menstrual cycle when insulin sensitivity might fluctuate, affecting energy levels and cravings.
- Cortisol: Cortisol, our stress hormone, provides energy during exercise by breaking down fats and proteins. While some cortisol is necessary, excessive levels can be detrimental. Exercise can help regulate cortisol, but it’s important to listen to your body, especially during your period, and avoid overtraining, which can lead to increased cortisol and exacerbate symptoms.
The relationship between exercising and hormones is mutually beneficial. One can’t work without the other. While your body adapts to stress and pain that is brought on by working out, your hormones are helping to motivate the body while easing any pain.
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