How does physical activity affect our hormones?

June 28, 2025

What role do hormones play at different stages of our lives, and how do they affect us? Which physical activities increase and which decrease the levels of various hormones in our bodies?

We know that physical activity positively affects our physical and mental well-being.

But

What actually happens in our bodies during physical activity?

This article will examine how physical activity affects the hormones that regulate body weight, emotions, libido, and more.

In short, our appearance and well-being.

What are hormones, and why are they important?

Hormones are chemical substances produced by our bodies and released into the bloodstream to regulate various bodily processes, from metabolism to sleep quality and even our mood. They are essentially messengers that carry important messages between our organs and cells.

For example:

When blood sugar levels rise, the pancreas secretes insulin, which tells the cells: “There is too much sugar in the blood, cells, absorb it!”. As a result, the muscles and liver absorb glucose, and blood sugar levels normalise.
When we exercise, adrenaline and cortisol are released, sending a message to the body: “Increase the heart rate and free up energy!”. As a result, the heart rate and fat “burning” accelerate, and the amount of glucose in the blood increases to provide the muscles with “fuel”.
When it gets dark and evening approaches, the brain releases melatonin, which tells our body: “It’s time to rest – slow down all processes and get ready for sleep.” As a result, we become sleepy, and the body goes into recovery mode.
When we have eaten and our stomach is full, leptin is released from fat cells, telling the brain: “Enough eating – we are full!” As a result, our appetite decreases.
In stressful situations, cortisol is released, which signals: “We are in danger – get ready!” As a result, we begin to breathe faster, glucose is released (for additional energy), and processes not related to the mobilisation of the body (e.g., digestion) slow down.

More than 50 different hormones are actively working in the human body, and each of them has its own specific “area of responsibility.”

At around 35 to 40 years of age, hormonal changes begin in our bodies that affect our:

Metabolic rate – it becomes more difficult to maintain or lose weight.
Energy levels – we feel tired more often, even without any apparent reason.
Mood – hormonal fluctuations can cause anxiety, irritability or depression.

These changes are usually even more pronounced in overweight people, as adipose tissue is no longer considered just a “passive energy reserve” – modern science recognises it as an active part of the endocrine system. In other words, adipose tissue itself produces hormones and biologically active substances that affect the entire body: metabolism, appetite, inflammation levels, hormone balance, and even reproductive health.

The role of hormones at different stages of a woman’s life:

Life stage	Key hormones	How do they affect us?
Puberty (10–14 years).	Estrogen and progesterone regulate the menstrual cycle and affect emotions. Growth hormone (HGH) promotes growth and muscle development. Insulin if insulin sensitivity decreases, excess weight gain may begin.	The onset of menstruation, emotional swings, changes in body shape, and weight fluctuations.
Reproductive age (15–35 years).	Estrogen and progesterone affect fertility, skin, hair, and bone health. Testosterone (in small amounts) affects libido and muscle tone. Insulin – important for metabolic balance.	Regular cycle, potential weight gain or loss, fluctuating libido, sensitivity to stress.
Premenopause (35–45 years).	Estrogen begins to gradually decrease. Progesterone decreases faster than estrogen, creating an imbalance. Cortisol may increase under the influence of stress.	Increased PMS, mood swings, fatigue, difficulty losing weight, irregular cycle.
Menopause (45–55 years).	Estrogen and progesterone rapidly decline. FSH/LH increases as compensation. Leptin/ghrelin appetite regulation disorders.	Hot flashes, fat gain (especially in the abdominal area), sleep disturbances, and lower energy levels.
Postmenopause (55+ years).	Estrogen – very low. Higher cortisol levels, especially if there is no physical activity. Insulin resistance – more common with age.	Increased risk of heart disease and osteoporosis, difficulty maintaining muscle mass and stable weight.

The role of hormones in different stages of a man’s life:

Stage of life	Key hormones	How do they affect us?
Puberty (12–16 years).	Testosterone develops muscles, sexual organs, voice, and affects behaviour. Growth hormone (HGH) – rapid growth phase. Insulin – individual reactions to blood sugar levels begin to develop.	Physical changes (growth, voice and hair changes), increased libido and emotional fluctuations.
Adulthood (18–40 years).	Testosterone maintains libido and muscle mass and affects mood. Cortisol affects stress and sleep. Insulin – responsible for energy utilisation.	Stable weight, muscle tone and energy levels. Normal libido. Stress and poor sleep can disrupt this balance.
Andropause (40–60 years).	Testosterone gradually decreases. Cortisol tends to be elevated due to prolonged stress. Estrogen (in small amounts) may increase in comparison to testosterone.	Lower energy levels and libido. Weight gain in the abdominal area, possible signs of depression and decreased muscle strength.
Age 60+	Low testosterone, high cortisol, and reduced growth hormone (HGH) levels. Insulin resistance – more common with age and lack of exercise.	Reduced muscle mass, joint stiffness, fatigue, increased risk of diabetes and heart disease.

How does physical activity affect hormones?

Physical activity causes changes in the levels of several hormones, which in turn affect energy supply, muscle growth, mood, and fat metabolism.

The effects of physical activity can be both short-term (only during a workout) and long-term (with regular exercise).

Here are the hormones whose levels are affected by physical activity and how they affect us:

Hormones	How and when does it change?	How does it affect us?
Endorphins	The level rises rapidly during aerobic or intense exercise.	It improves mood, reduces pain, and creates a “feel-good” effect after exercise.
Cortisol	The level rises during exercise, but decreases with regular training.	It helps to “mobilise” energy (if chronically elevated, it is harmful to health).
Adrenaline / Noradrenaline	Rises at the beginning of training.	It accelerates heart rate, improves focus, and helps metabolise fat for energy.
Growth hormone (HGH)	Rises especially during intense or strength training.	Promotes muscle growth, fat burning and improves skin and bone health.
Testosterone	Rises after strength training (for both men and women).	Supports muscle development, metabolism, libido, and recovery.
Insulin	Decreases during exercise.	Improves cell sensitivity to insulin → better blood sugar control.
Glucagon	Rises when insulin levels decrease.	Releases glucose from the liver, providing energy to the muscles.
Leptin	Rises as a result of regular training.	Improves satiety, reduces hunger.
Ghrelin	Decreases as a result of regular training.	Reduces appetite, especially after intense physical activity.
Myosin / Myosatellite cells	Activates after strength training.	Responsible for muscle “repair” and growth.

When it comes to weight loss, four hormones mainly influence it: cortisol, insulin, thyroid hormones, and sex hormones (testosterone in men and progesterone in women).

When these hormones are in balance, they have a positive effect on metabolism, but when they are imbalanced, they can significantly interfere with achieving the desired results.

In other words, hormones may be one of the reasons why a calorie deficit does not produce the desired results in some cases.

How can physical activity affect cortisol levels?

Cortisol (also known as the “stress hormone”) helps the body respond to stress (mental stress (work), emotional stress (breakups, conflicts), physical stress (exercise) or environmental stress (toxins)).

However.

Its effects can be either positive or negative, depending on the type, duration, intensity, and frequency of physical activity.

Physical activity	Effect on cortisol levels
Short-term physical activity, moderate intensity (30–45 min., e.g., cardio, walking, yoga).	Reduces cortisol levels in the long term. Calms the nervous system, reduces chronic stress.
High-intensity interval training (HIIT) (20–30 min.).	Increases cortisol levels in the short term, but improves its regulation and adaptation to stress in the long term.
Prolonged or strenuous physical activity (e.g., >1 hour of running every day without rest)	Chronically increases cortisol levels → fatigue, poor sleep, fat accumulation, burnout.
Strength training.	Temporarily increases cortisol levels, but in combination with rest, helps to normalise them and promotes muscle growth.

Activity	Intensity	Effect on cortisol
Yoga, stretching, and walking in nature.	Low.	Reduces.
Strength training (3–4 times a week).	Moderate to high.	Balances.
High-intensity interval training (HIIT) (2–3 times a week).	Very high.	Temporarily increases, but overall trains the stress response.
Long cardio without recovery.	High.	Chronically increases (if there is no balance).

If you have chronically or acutely elevated cortisol levels, high-intensity workouts can put additional stress on an already stressed body.

Reduce the intensity of your workouts—this will help your body “recover” faster.

Moderate workouts (e.g., strength training + cardio (walking/hiking) + yoga) help balance cortisol levels, especially when combined with breathing techniques and healthy sleep.

How can physical activity affect insulin levels?

Insulin regulates blood sugar (glucose) levels. Physical activity is one of the most effective natural ways to improve insulin sensitivity and promote fat loss, especially in overweight women who are prone to insulin resistance (e.g., in cases of PCOS).

Physical activity	Effect on blood insulin levels
Walking at a moderate pace (30–60 minutes per day).	Improves insulin sensitivity. Particularly effective after meals.
Strength training (2–4 times per week)	Increases muscle mass → improves insulin sensitivity in the long term.
High-intensity interval training (HIIT) (1–2 times per week).	Rapidly improves cell response to insulin, particularly effective in overweight women.
Yoga, breathing exercises, meditation.	Indirectly reduces insulin levels by lowering stress hormones (cortisol).
Long cardio without rest (60 minutes or more).	If overdone, it can raise cortisol levels, and chronically elevated cortisol can promote insulin resistance.
Sedentary lifestyle	Promotes insulin resistance, fat accumulation, and risk of type 2 diabetes.

How can physical activity affect thyroid hormone levels?

Physical activity affects thyroid hormone levels indirectly.

However.

Regular, wisely tailored physical activity can be very important in cases of both hypothyroidism and hyperthyroidism.

Physical activity	Intensity	Effect on thyroid hormones
Moderate aerobic exercise (walking, Nordic walking, slow running).	50–70% of maximum heart rate (MHR).	It may slightly increase T3 and T4, improve metabolism, and reduce symptoms of hypothyroidism.
Strength training.	Moderate–high.	It helps increase muscle mass and improves TSH regulation and metabolic indicators.
Yoga, stretching and breathing exercises.	Low	Reduces cortisol levels, indirectly improving thyroid function, especially in autoimmune disorders (such as Hashimoto’s disease).
Very intense or prolonged cardio without rest	High (>75% of maximum heart rate, >60 min)	May reduce T3 levels, especially in combination with calorie deficiency, causing the body to “slow down” metabolism.
Sedentary lifestyle	—	Slows down metabolism, increases TSH levels, and may contribute to hypothyroidism or its exacerbation.

The biochemical mechanisms are briefly as follows:

Moderate exercise stimulates the hypothalamus and pituitary gland → increases TSH levels, which promotes the release of T3 and T4.
Overexertion + stress + calorie deficit → reduces active T3 levels → slower metabolism.
Yoga and stress reduction → lower cortisol levels → less impact on TSH imbalance.

How can physical activity affect sex hormone levels?

The main sex hormones whose levels we can influence through physical activity are:

Testosterone – important not only for men, but also for women (read more about testosterone for women here). It affects muscle growth, sex drive, and energy levels.
Progesterone is important for women, balances estrogen, and is responsible for the menstrual cycle, pregnancy, and mood.
Estrogen is important for women’s reproductive health, bone density, skin, mood, and metabolism.

Physical activity	Intensity	For men, Testosterone	For women, Progesterone	For women, Estrogen
Strength training (short, intense).	High (70–90% of MHR).	Temporarily increases testosterone levels (especially compound exercises).	Stabilises progesterone levels (if you’re not overworked).	Can increase estrogen levels (if training is moderate and regular).
Moderate aerobic exercise (walking, Nordic walking).	Moderate (50–70% of MHR).	Little change.	Balances progesterone levels (reduces stress hormones).	Maintains estrogen levels in balance, especially useful during premenopause.
Long-term intense cardio (>60 min., without rest).	High	Decreases testosterone levels (if training duration and intensity are excessive).	Reduces progesterone levels (due to cortisol increase).	Reduces estrogen levels (especially with low body fat % and overtraining).
High-intensity interval training (HIIT).	High, short-term	Increases testosterone levels.	Supports hormonal balance	The effect depends on stress adaptation – useful in small doses.
Yoga, stretching, and breathing exercises.	Low.	No significant effect.	Reduces the effects of stress → improves progesterone levels.	Indirectly helps balance estrogen levels (reduces cortisol levels).
Overtraining without recovery.	Chronically high	A decrease in testosterone and a lower libido.	Progesterone decline, PMS, cycle disorders.	Decrease in estrogen → irregular cycle, decrease in bone density.

In other words, you need to train wisely, not harder, but smarter.

The formula for sex hormone balance is: moderate exercise + a balanced diet + rest (quality sleep and sufficient time for recovery).

Key takeaway

Our hormones directly affect how our body functions – how we feel, sleep, and even think.

And.

Physical activity is one of the most effective and natural tools for reducing stress hormone levels, improving sex hormone balance, activating metabolism, and reducing the risk of chronic diseases… In other words, how to make us healthier and feel better overall.

At the same time.

Excessive physical activity can do us more harm than good.

Read HERE to learn what happens to us when we exercise too much.

Remember that the best results can be achieved by combining moderate physical activity with a balanced diet, sufficient rest, and healthy sleep.

Eat delicious, eat balanced, move, and – be healthy!

Sources

Physiology, Appetite And Weight Regulation

Levels of hormones regulating appetite and energy homeostasis in response to a 1.5-Year combined lifestyle intervention for obesity

Appetite, energy expenditure and the regulation of energy balance

The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor

How Does Physical Activity Modulate Hormone Responses?

Women’s health, hormonal balance, and personal autonomy