Photography via Unsplash
The connection between low-impact exercise and hormonal health
Ask the Experts: A Q&A series with the Clue Science Team
Low-impact workouts are everywhere on social media—often framed as the “best” or even only option for women’s hormonal health. At the same time, high-intensity training is increasingly portrayed as harmful to menstrual cycles and fertility.
So what does the science actually say?
In this expert Q&A, Dr. Cornelia Hainer, Head of Science at Clue, explains how different types of exercise affect hormonal and menstrual health, whether low-impact training really is better for your cycle, and why balance, not fear, matters most when it comes to movement.
Key takeaways
Low-impact exercise can support mood, PMS, and energy levels, and help with perimenopause symptoms
There’s no single “best” type of exercise for hormonal health—balance and consistency matter most
High-intensity training isn’t harmful by default, but adequate fuel and recovery are essential for cycle health
Clue helps turn your data into a powerful tool for navigating your cycle, helping you better understand your body. Tracking your cycle, symptoms, and workouts can help you understand what works best for you.
1. What are the benefits of low-impact exercise for hormonal and menstrual health?
Low-impact workouts—such as walking, yoga, and swimming—are gentler on your joints and perfect for days when you’re low on energy, but they still help improve your strength, cardiovascular fitness, and mood.
Even gentle movement triggers the release of various hormones, such as endorphins, that help enhance libido, regulate glucose levels, and promote the growth of bones and tissues.
These endorphins can also help alleviate pain, anxiety, and depression while also boosting mood. Thanks to these qualities, exercise-induced endorphins can help with PMS and period pain.
One study even found that those who did not exercise during menstruation reported longer periods, heavier menstrual flow, and more fatigue. So keeping up a light exercise routine might actually help you feel better. Of course, if you’re not feeling up to it, it’s always okay to rest.
This benefit of gentle exercise isn’t limited to menstruation—it can also support women experiencing perimenopausal symptoms such as hot flashes. Low-impact evening exercise like walking has been shown to alleviate these symptoms and improve quality of life.
2. Is low-impact exercise better for hormonal or cycle health than high-intensity training?
There’s no strong evidence that women should only do low-impact exercise for optimal hormonal or menstrual health. In fact, regular movement of any intensity can support a healthy cycle by reducing stress and easing PMS symptoms.
Research suggests that what matters most is consistency and especially a mix of both cardiovascular and strength training, which both have different but important health benefits.
Rather than following rigid rules, it’s more helpful to notice how your body responds. Choose a way to stay active that's enjoyable and that you can stick with—that’s what’s going to have the greatest impact.
Tracking your cycle, energy levels, and exercise in the Clue app can help you understand which type(s) of exercise work best for your body at different times of the month.
3. Should women avoid high-impact or high-intensity exercise?
No, women do not need to avoid high-impact or high-intensity exercise. There’s no research saying that typical high-intensity workouts are harmful to hormonal health or should be universally avoided.
In fact, experts recommend a mix of low- and high-impact exercise for well-rounded benefits.
High-intensity exercise has its own benefits—like building cardiovascular fitness, strength, and bone density—so it can play an important role in your routine.
The key is moderation: When you push your body too hard without giving it enough energy, it may prioritize essential functions over maintaining a regular menstrual cycle. This energy shortage can cause missed menstrual periods or make your periods stop entirely (amenorrhea).
These changes to your menstrual cycle can lead to more serious health problems, including problems getting pregnant and loss of bone density. A regular period is a sign of good health, and it’s a good idea to speak to your healthcare provider if you experience amenorrhea.
App Store
Play Store
Selected insights from this Q&A were previously featured in Marie Claire.
