Movement as Medicine: How to Sync Your Workouts with Your Hormones from Puberty to Menopause
Movement changes as your life changes — but what doesn’t change is your right to a strong, capable body.
Why Movement is a Non-Negotiable Foundation
If I could bottle a single ingredient that boosts mood, maintains a healthy weight, regulates hormones, and sharpens brain function—all while managing stress—it would be movement. There is no single pill that delivers the holistic health benefits of moving your body.
Movement is one of the most powerful tools we have to prevent chronic diseases like heart disease and cognitive decline. It matters most that you move—school sports, dance class, a walk in the woods, or strength training. There are nuances to movement depending on goals and time of life, but in the end, any movement is better than no movement.
The key to a sustainable movement practice is nimbleness. What serves your body at one stage of life may deplete it at another. This is where we learn to listen inward and pivot.
Movement Across the Stages of a Woman's Life
Acceptance is not a one-time event; it’s a muscle we build, adapting to the unique challenges of each life stage.
Life Stage: The Core Movement Need
Childhood & Pre-Puberty
Play & Coordination: Intuitive movement to build mitochondrial health and self-trust.
Adolescence / Puberty
Mood Stabilization: Boosting serotonin and dopamine to navigate hormonal turbulence.
Reproductive Years
Peak Resiliency: Maximizing strength and efficiency with "exercise snacks."
Pregnancy
Preparation & Support: Squatting and magnesium to support metabolic demands and labor.
Postpartum
Restoration: Using diaphragmatic breathing to reconnect the core and pelvic floor.
Midlife / Perimenopause & Menopause
Strategic Intensity: Avoiding the "cortisol trap" of long-duration cardio. Progressive load strength training and speed interval training are ideal.
Post-Menopause
Mobility & Joy: Finding movement that feels good to preserve brain health and independence.
Guidance on Movement: Stage-by-Stage Insights
Childhood & Pre-Puberty
Did you know that your body has tiny "energy factories" inside your cells called mitochondria?
When you play, jump, and explore, you are making these factories stronger for your whole life!
Intuitive Play: You don't need a coach to tell you how to move. Unstructured play—just moving because it feels good—helps you trust your body and find joy in what it can do.
The Joy Check: Movement can feel like a celebration. If you ever find yourself comparing your body to someone else's or feeling stressed about "winning," take a break and go back to what feels like fun.
Adolescence / Puberty
Puberty can feel like an emotional roller coaster, but movement is your secret stabilizer. It increases serotonin (your natural antidepressant) and dopamine (your mood elevator).
The Mood Fix: It doesn't matter if it's a team sport or a solo walk; moving your body helps your brain stay calm and focused.
Strategy: If you're feeling anxious, try to get moving. Consistency—even just a little bit every day—beats intensity every time.
Reproductive Years
Hormones are at their peak, but time is limited. Efficiency counts.
The 3-Minute Power Move: If you feel like you have no time, try an "exercise snack" of squats. Squatting for 3–5 minutes provides a significant metabolic and hormonal boost that carries you through the day.
Strategy: Put a stake in the ground. Schedule movement first, then build your schedule around it.
Pregnancy
In pregnancy, the metabolic demand on your body is huge. You need tools that support your energy and your changing shape.
The Power of Magnesium: Pregnancy can deplete magnesium levels even if you aren't moving much! Active mamas need even more to support energy production and muscle health.
Labor Prep: My #1 recommendation for labor preparation and pelvic floor health is squatting. It’s the ultimate functional move for a birthing body.
The Nap Test: If your movement results in a mandatory nap, it was too much. Listen to that signal.
Postpartum & New Motherhood
Postpartum is about restoration, not a "return" to your old body. Your ligaments and pelvic floor have undergone massive changes and need time to heal.
The Core Key: The most crucial core-building exercise isn't a crunch—it's diaphragmatic breathing. It’s the only way to properly reconnect your core with your pelvic floor.
Red Flag: If you feel exhausted rather than invigorated after exercise, you are pushing too hard, too soon.
Perimenopause & Menopause
In midlife, long-duration cardio can actually work against you. It stimulates cortisol, which can lead to weight loss resistance, insomnia, and thyroid dysfunction.
The Stress Pivot: High cortisol prevents recovery and increases inflammation.
Strategy: Focus on Sprint Interval Training (SIT) and Strength Training. If a workout leaves you feeling "wasted," your adrenal reserve is low—switch to restorative movement like walking or gentle yoga to calm the system.
Post-Menopause
Movement is the key to resuscitating brain cells and maintaining bone health. It is never too late to start something new.
A Story of Transformation: I have a patient who didn't become a yoga teacher until her 70s. Now she practices daily, finding flexibility, strength, and a vibrant community.
The "Use It" Rule: If you don't practice moving your body through its full range—like reaching behind your head—you will eventually lose that ability. Find something you genuinely enjoy and keep doing it.
💡 Practical Guidance & Reflection Invitation
Practice 1: The Diaphragmatic Breath
New mothers (and anyone looking to ground themselves): Sit comfortably and breathe so that your belly expands, not your chest. Feel the connection between your breath and your pelvic floor. This is the foundation of all strength.
Practice 2: The "Exercise Snack"
Whenever you feel a midday slump or a moment of high stress, do 10–20 deep squats. This simple movement engages the largest muscles in your body, stabilizes blood sugar, and provides an immediate hormonal "reset."
Practice 3: The Mitochondrial Mission
If you have children in your life, join them in unstructured play. Climb, crawl, and explore together. You aren't just building memories; you are supporting the mitochondrial health of both generations.
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As with all of my articles, blogs, social media posts, etc, this article is educational and not a substitute for medical care. Please check with your clinician before changing your routine.