Exercise Guidelines for Managing Hormone Imbalances

Introduction

Physical activity plays a crucial role in maintaining hormonal balance and overall endocrine health. This guide provides safe exercise recommendations for patients with various hormone imbalances.

Pre-Exercise Safety Checks

• Check blood glucose levels if diabetic
• Stay hydrated
• Wear appropriate footwear and clothing
• Have quick-acting glucose source nearby if needed

Recommended Exercise Types

1. Aerobic Exercise

• Start with 10-15 minutes
• Gradually increase to 30 minutes
• Activities include:
  • Walking
  • Swimming
  • Cycling
  • Low-impact aerobics

2. Strength Training

• 2-3 sessions per week
• Focus on major muscle groups
• Start with bodyweight exercises
• Progress to light weights

3. Flexibility Work

• Daily stretching
• Gentle yoga
• Range of motion exercises

Exercise Intensity Guidelines

• Moderate intensity (able to talk while exercising)
• Heart rate between 50-70% of maximum
• Rest between sets
• Stop if experiencing dizziness or unusual fatigue

Special Considerations

Thyroid Conditions

• Monitor heart rate closely
• Avoid high-intensity workouts during medication adjustments

Adrenal Issues

• Focus on gentle movement
• Avoid exercising late in day
• Listen to body's energy levels

Diabetes

• Check glucose before, during, and after exercise
• Carry fast-acting carbohydrates
• Exercise with a partner when possible

Warning Signs

• Excessive sweating
• Rapid heartbeat
• Dizziness
• Unusual fatigue
• Sharp pain

Seek medical attention if these symptoms occur.