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Understanding hormones

4 Exercises to Boost Progesterone Levels


You probably already know that maintaining a regular exercise regime is important to your overall health and well-being, but did you know that it can also help curb menopausal symptoms that are caused by hormonal imbalance? Daily exercise improves blood circulation to the glands and boosts production of mood-enhancing endorphins, helping to relieve both the physical and emotional symptoms of menopause.  Read on to learn more.

Why Is Progesterone Important to the Female Body?

Progesterone is the counterpart of the best-known female sex hormone, estrogen. The two work in tandem to carry out a range of female bodily processes, from the monthly menstrual cycle to lactation, mood, metabolism, and bone health.

During menopause, the female body begins to slow production of these two important female hormones in order to prepare the body for the end of fertility.  As a result of diminished hormone production, women may suffer from dozens of side effects, including hot flashes, night sweats, irregular periods, and low libido. Fortunately, exercise has been proven to help boost progesterone levels. Try these four exercises to get you feeling like your old self:

1.    Yoga

Yoga increases stamina and flexibility.This is a great exercise for elder women as it is low-impact, focusing instead on increasing stamina and flexibility.  Yoga also helps to reduce stress (a factor that can aggravate hormone imbalance) and promotes blood flow to the endocrine glands.

2.    Walking

Walking can boost natural hormone production.Cardiovascular activities like running, walking, or cycling can boost natural hormone production and increase blood circulation. Just be sure not to overdo it; putting too much strain on your muscles can be dangerous for older women.

3.    Water aerobics

Water activities are great exercise options for women.Another low-impact activity that menopausal women can try is water aerobics. Water activities are great exercise options for women as they offer a combination of resistance training and cardiovascular activity.  Unlike other forms of exercise, water aerobics won’t cause certain menopausal symptoms (like hot flashes) to flare up. If you want to do something a little more challenging, opt to do laps instead.

4.    Weightlifting

This may sound like a strange addition, but doing some light weightlifting can go a long way in preventing future bone fractures and breaks postmenopause.  Additionally, resistance training helps to boost testosterone levels, which play an important role in female libido.

Recommendation

A surplus or a deficiency of progesterone can trigger uncomfortable side effects in women.  It is important to educate yourself about the symptoms of progesterone imbalance.  Click on the links below for further information towards progesterone.

Reviewed on Wednesday, July 16th, 2014

• Progesterone: Overview. Healthywomen.org – http://www.healthywomen.org/condition/progesterone
• Dr. Love, Susan, and Karen Lindsey. Dr. Susan Love’s Menopause and Hormone Book. New York: Three Rivers Press, 2003.
• BMJ Group. “Menopause: What is it?” Patient Leaflet. 2007.

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