How Physical Exercise Influences Hormones and Metabolic Health
The body in motion transforms much more than just appearance.
You have probably heard that exercising is good for both body and mind. But what you might not know is that, beyond improving physical fitness and mood, physical activity plays a fundamental role in hormonal regulation and the balance of metabolic health.
Explaining this process is Dr. Beatriz Xavier, a specialist in hormonal and metabolic health, who constantly studies the effects of physical exercise on the organism:
Every drop of sweat activates a true hormonal laboratory inside the body. Hormones react, reorganize, and act directly on the way our metabolism functions.
In this article, you will understand:
- How physical exercise influences the body's primary hormones
- How this impacts your metabolism and overall health
- Which types of activities are most effective in this process
- Practical tips for both athletes and amateur sports enthusiasts
Hormones and the Role of Physical Exercise
1. What are hormones and why do they matter?
Hormones are chemical substances produced by endocrine glands, such as the pituitary, thyroid, pancreas, adrenal glands, ovaries, and testes. They act as messengers within the body, regulating essential functions such as:
- Metabolism (fat burning, energy production)
- Muscle growth
- Appetite and satiety
- Mood and sleep
- Stress response
According to Dr. Beatriz:
2. How Physical Exercise Acts on Key Hormones
Let’s explore the impact of exercise on some of the most important hormones:
Insulin
It is responsible for taking glucose from the blood and transporting it into the cells. ➡ Physical exercise increases insulin sensitivity, meaning the body utilizes glucose more efficiently. This reduces the risk of type 2 diabetes and promotes higher energy levels during workouts.
Adrenaline and Noradrenaline
Known as "acute stress hormones," they increase heart rate and mobilize energy. ➡ During exercise, they help release fatty acids (fats) so they can be used as fuel.
Cortisol
It is the "chronic stress hormone"; when its levels remain elevated for too long, it can cause an increase in abdominal fat and muscle catabolism. ➡ Moderate and regular exercise helps regulate cortisol. Conversely, very intense workouts without proper rest can raise it excessively.
Growth Hormone (GH) and Testosterone
These hormones act on cellular regeneration, muscle growth, and fat burning. ➡ Strength training and HIIT (High-Intensity Interval Training) naturally stimulate the release of these hormones.
Endorphins and Dopamine
Known as the "happiness hormones," they promote a sense of well-being and pleasure. ➡ They are released in large quantities after physical activity, especially aerobic exercises such as running, cycling, and swimming.
3. Metabolic Health: Far Beyond the Scale
Metabolic health goes far beyond body weight. A person with a normal BMI (Body Mass Index) can be metabolically unhealthy, presenting insulin resistance, inflammation, high cholesterol, and low muscle mass.
Physical exercise combats these conditions by:
- Increasing energy expenditure
- Improving the lipid profile (cholesterol and triglycerides)
- Reducing systemic inflammation
- Improving mitochondrial function (energy production within cells)
- Promoting fat oxidation
- Strengthening muscle and bone mass
Dr. Beatriz emphasizes:
Practical Advice from Dr. Beatriz Xavier
1. Exercise regularly
Aim for at least 150 minutes of moderate activity or 75 minutes of intense activity per week, as recommended by the WHO (World Health Organization).
2. Combine aerobic and strength training
Weight training stimulates testosterone and GH, while walking, running, and aerobic sports regulate insulin and cortisol.
3. Sleep well
During deep sleep, the body releases GH, repairs tissues, and rebalances hormones. Training without sleeping well is like running in circles.
4. Avoid fasted training without supervision
For some individuals, training in a fasted state can excessively increase cortisol levels. Consult a professional before adopting this practice.
5. Respect your rest
Recovery is essential for hormonal balance. Training every day without breaks can be counterproductive and harmful.
Relationship with Sport: Where Everything is Enhanced
Athletes, whether amateur or professional, experience intense hormonal dynamics. Constant training, competitions, and dietary regimens directly impact hormonal regulation.
According to Dr. Beatriz:
Sports and the Most Stimulated Hormonal Profiles:
- Running and Cycling: Dopamine, serotonin, and endorphins (pleasure and well-being).
- Weight Training (Bodybuilding) and CrossFit: Testosterone and GH (strength and growth).
- Swimming and Yoga: Cortisol balance, melatonin, and hormonal relaxation.
The secret lies in balance. Sport, beyond being a tool for personal achievement, is also a natural regulator for the body.
Movement that Heals from Within
Physical exercise is one of the most powerful ways to balance hormones and protect metabolic health. Its effects go far beyond aesthetics and physical conditioning: they reach the cellular and biochemical levels of our body.
Dr. Beatriz Xavier concludes:
So, how about incorporating physical exercise into your holistic health plan? You don’t need to be an elite athlete to reap the benefits. Just take the first step—your body (and your hormones) will thank you.
💡Did you enjoy this content? Share it with someone who needs to understand the impact of exercise beyond the scale. And remember: take care of your body, nourish your mind, and move for your health!