International Women's Day (IWD) is celebrated annually on the 8th of March. The day
internationally recognises women's social, economic, cultural, and political achievements. It also serves as a call to action for advancing gender equality and addressing issues such as gender-based discrimination, violence, and inequality.
With this historic day in mind, let's look at how regular exercise benefits women, and how
exercise prescription can positively affect various physiological processes that regulate
reproductive health, metabolism, and overall well-being in women.
1. Regulation of Menstrual Cycle: Research has shown that exercise can help regulate
menstrual cycles and can be beneficial for women with irregular periods. A study
published in Human Reproduction (2004) found that regular physical activity,
particularly aerobic exercise, can lead to more consistent menstrual cycles and
reduce the frequency of anovulatory (non-ovulatory) cycles, which are common in
women with irregular periods.
2. Reduction in PMS Symptoms: Regular exercise may alleviate common premenstrual
syndrome (PMS) symptoms such as mood swings, irritability, and fatigue by
promoting the release of endorphins and improving mood regulation.
3. Hormonal Balance During Menopause: Exercise can reduce the intensity of
menopause-related symptoms such as hot flashes, mood swings, and sleep
disturbances, particularly in postmenopausal women.
4. Increased Insulin Sensitivity: Structured exercise has been shown to improve insulin
sensitivity. A study published in The Journal of Clinical Endocrinology & Metabolism
(2003) found that exercise improved insulin sensitivity in women with PCOS, thereby
improving hormonal balance and reducing the risk of developing type two diabetes.
5. Cortisol Regulation: Regular physical activity can help regulate cortisol levels,
reducing the negative impact of chronic stress on hormonal health.
6. Bone Health and Estrogen Levels: There is substantial research that weight-bearing
activities, such as strength training exercises, support bone health and help maintain
estrogen levels, which decline during menopause.
7. Improved Thyroid Function: Exercise has been shown to enhance thyroid function,
supporting metabolic processes and energy regulation. This is beneficial for women
diagnosed with hypothyroidism or other thyroid-related disorders.
8. Weight Management and Hormonal Regulation: Structured exercise helps maintain
a healthy weight by regulating hormones called leptin and ghrelin, which control
appetite and fat storage. Regular physical activity helps balance hormones involved
in hunger and metabolism, making it easier to achieve and maintain a healthy
weight.
Conclusion: Whether it's yourself, your mother, your sister or your grandmother; exercise
has been shown to have a profound impact on hormonal balance in women, from regulating menstrual cycles and reducing PMS symptoms to supporting healthy estrogen levels and improving insulin sensitivity. These benefits can improve overall health, prevent chronic diseases, and enhance quality of life.
If you are considering starting your exercise journey or want some additional guidance,
please speak with an Accredited Exercise Physiologist today.
References:
- Harlow, S. D., et al. (2004). Physical activity and menstrual cycle characteristics:
findings from the Study of Women’s Health Across the Nation (SWAN). Human
Reproduction, 19(7), 1528–1534.
- Eldridge, A., & Alexander, C. (2009). Exercise and premenstrual syndrome: Effects of
physical activity on premenstrual mood and physical symptoms. Journal of Women’s
Health, 18(3), 406–412.
- Ryu, Y., et al. (2013). The effects of physical activity on menopausal symptoms and
health-related quality of life among postmenopausal women. Menopause, 20(1), 12-
20.
- Hoeger, K. M., et al. (2003). Effect of physical activity on insulin sensitivity in women
with polycystic ovary syndrome. The Journal of Clinical Endocrinology & Metabolism,
88(2), 743-746.
- Hoeger, K. M., et al. (2003). Effect of physical activity on insulin sensitivity in women
with polycystic ovary syndrome. The Journal of Clinical Endocrinology & Metabolism,
88(2), 743-746.
- Hackney, A. C., et al. (2001). Exercise, stress, and the hypothalamic-pituitary-gonadal
axis. The Journal of Clinical Endocrinology & Metabolism, 86(4), 1451-1455.
- Araujo, A. B., et al. (2009). Physical activity and bone mineral density in the elderly:
The role of estrogen. The Journal of Clinical Endocrinology & Metabolism, 94(3), 946-
951.
- Thraen-Borowski, K., et al. (2014). The effects of exercise on thyroid hormone status
in women. Thyroid Research, 7(1), 16-23.
- Farooqi, I. S., & O'Rahilly, S. (2011). Genetics of obesity in humans. Obesity Reviews,
12(6), 429-439.
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