11 Hormonal Imbalance Treatments Explained Simply

7. Exercise and Physical Activity

Regular physical activity helps balance hormones by improving insulin sensitivity, controlling body composition, and lowering stress hormones. A mix of strength training two to three times a week plus moderate cardio most days is a practical starting point for many people. Strength training supports muscle mass and metabolic rate, which in turn supports healthier insulin and sex-hormone profiles; cardio helps cardiovascular health and can reduce abdominal fat. The evidence linking exercise to improved menstrual regularity and better metabolic markers in PCOS is strong, particularly when combined with dietary changes. Results may start to appear within four to twelve weeks, depending on frequency and intensity. Beginners can start gently and build up; those with medical conditions should consult a clinician before beginning high-intensity exercise. Consistency is more important than intensity—short daily walks and a couple of strength sessions per week often beat sporadic intense workouts.