{"id":874,"date":"2025-07-30T11:23:57","date_gmt":"2025-07-30T11:23:57","guid":{"rendered":"https:\/\/onemoreup.es\/?p=874"},"modified":"2025-07-31T11:46:06","modified_gmt":"2025-07-31T11:46:06","slug":"ejercicio-y-equilibrio-hormonal-tu-mejor-aliado-a-partir-de-los-40","status":"publish","type":"post","link":"https:\/\/onemoreup.es\/en\/ejercicio-y-equilibrio-hormonal-tu-mejor-aliado-a-partir-de-los-40\/","title":{"rendered":"Exercise and hormonal balance: your best ally after 40"},"content":{"rendered":"

\ud83c\udf3f Exercise and hormonal balance: your best ally after 40<\/strong><\/p>\n\n\n\n

From the age of 40, many women begin to notice symptoms related to hormonal imbalance: fatigue, insomnia, weight gain, anxiety, bloating, brain fog, hair loss, among others. What few know is that appropriate physical exercise can be a key tool for regulating hormones naturally.<\/p>\n\n\n\n

\ud83e\udd2f Which hormones change with age?<\/strong><\/p>\n\n\n\n

During perimenopause and menopause, the main hormones that change are:<\/p>\n\n\n\n

Estrogens and progesterone (menstrual cycle, sleep, fluid retention)<\/p>\n\n\n\n

Testosterone (energy, muscle mass, libido)<\/p>\n\n\n\n

Cortisol (stress, abdominal fat)<\/p>\n\n\n\n

Insulin (blood sugar, inflammation)<\/p>\n\n\n\n

Growth hormone (recovery, cell regeneration)<\/p>\n\n\n\n

A well-designed exercise program can help you balance each of them.<\/p>\n\n\n\n

\n\n\n\n

\ud83d\udcaa 5 ways exercise regulates your hormones<\/strong><\/p>\n\n\n\n

    \n
  1. It reduces cortisol (stress hormone)<\/strong><\/li>\n<\/ol>\n\n\n\n

    \u2714\ufe0f Moderate training, especially strength and gentle cardio, reduces excess cortisol.
    \u26a0\ufe0f But be careful: excessive or unrefreshing exercise increases it. That's why it's key to train strategically, not as punishment.<\/p>\n\n\n\n

      \n
    1. Increases insulin sensitivity<\/strong><\/li>\n<\/ol>\n\n\n\n

      Weight training and aerobic exercise improve the way the body handles glucose, preventing sugar spikes, inflammation, and abdominal fat accumulation.<\/p>\n\n\n\n

        \n
      1. It raises testosterone and growth hormone levels.<\/strong><\/li>\n<\/ol>\n\n\n\n

        Strength training (weights, resistance, moderate HIIT) stimulates the natural production of anabolic hormones, key to maintaining muscle, energy, and a good mood.<\/p>\n\n\n\n

          \n
        1. It regulates estrogen and progesterone<\/strong><\/li>\n<\/ol>\n\n\n\n

          Exercise helps the liver properly eliminate excess estrogen and improves the natural production of progesterone. This alleviates symptoms such as bloating, water retention, and mood swings.<\/p>\n\n\n\n

            \n
          1. It stimulates endorphins and improves sleep.<\/strong><\/li>\n<\/ol>\n\n\n\n

            Endorphins are our "happy" hormones, and exercise quickly activates them. Furthermore, regular exercise improves sleep quality, which is essential for a balanced hormonal system.<\/p>\n\n\n\n

            \n\n\n\n

            \ud83e\uddd8\u200d\u2640\ufe0f What type of exercises are best?<\/strong><\/p>\n\n\n\n

            \u2705 Strength training: 2-3 times per week to regulate insulin, testosterone, cortisol and maintain muscle
            \u2705 Gentle or moderate cardio: walking, cycling, dancing \u2014 improves mood and reduces stress
            \u2705 Mobility, yoga or pilates: regulates the nervous system and helps balance cortisol
            \u2705 Active rest and restorative sleep: as important as training<\/p>\n\n\n\n

            \n

            \u274c Avoid extreme daily workouts without recovery. More is not better.<\/p>\n<\/blockquote>\n\n\n\n

            \n\n\n\n

            \ud83d\udcac In summary:<\/strong><\/p>\n\n\n\n

            Your body changes, but you can learn to work with your hormones, not against them. Exercise doesn't just change you on the outside; it transforms you on the inside, balancing what often seems uncontrollable.<\/p>\n\n\n\n

            \n\n\n\n

            \ud83c\udf38 At One More Up we help you<\/strong><\/p>\n\n\n\n

            If you're experiencing hormonal, digestive, or metabolic imbalances, you're not alone. At One More Up, we offer personalized guidance on exercise, nutrition, and lifestyle, specially designed for real women, just like you.<\/p>\n\n\n\n

            \ud83d\udcf2 Write to us and start training in balance with your hormones.<\/strong><\/p>\n\n\n\n

            <\/p>\n\n\n\n

            \"\"<\/figure>\n\n\n\n
            \n

            I'm Yolanda, founder and coach of One More Up. After years of experience in the fitness and wellness world, I've decided to help real women, like you, feel better inside and out.<\/p>\n<\/blockquote>\n\n\n\n

            Because I know what it's like to go through hormonal, digestive, or emotional changes after 40, and I also know that with the right plan you can regain energy, your figure, and your confidence.<\/p>\n\n\n\n

            I invite you to discover a method tailored to you: with advice, nutrition, training, and above all, motivation. <\/p>\n\n\n\n

            Welcome to your new beginning.<\/p>\n\n\n\n

            Service led by Yolanda Santos Ruiz, in collaboration with a certified dietitian and training staff with years of experience and acquired qualifications.<\/strong><\/p>\n\n\n\n

            You are not alone, I understand you.<\/p>\n\n\n\n

            \"\"<\/figure>\n\n\n\n

            <\/p>","protected":false},"excerpt":{"rendered":"

            \ud83c\udf3f Ejercicio y equilibrio hormonal: tu mejor aliado a partir de los 40 A partir de los 40 a\u00f1os, muchas mujeres comienzan a notar s\u00edntomas relacionados con el desequilibrio hormonal: cansancio, insomnio, aumento de peso, ansiedad, hinchaz\u00f3n, niebla mental, ca\u00edda del cabello, entre otros. Lo que pocas saben es que el ejercicio f\u00edsico adecuado puede […]<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[],"class_list":["post-874","post","type-post","status-publish","format-standard","hentry","category-blog"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/posts\/874","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/comments?post=874"}],"version-history":[{"count":4,"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/posts\/874\/revisions"}],"predecessor-version":[{"id":896,"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/posts\/874\/revisions\/896"}],"wp:attachment":[{"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/media?parent=874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/categories?post=874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onemoreup.es\/en\/wp-json\/wp\/v2\/tags?post=874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}