The one thing you're doing at work that's hurting your hormones

last updated on
June 16, 2023
by
Alisa Vitti

I’m sure you’ve seen the latest research that shows sitting down at a desk for hours on end is very bad for your health. You may have even rolled your eyes when reading those headlines, thinking, “If the sitting doesn’t kill me, the constant anxiety I get from this kind of research will!” I understand your frustration. I often hear from the women who work with me here at Flo Living that they just don’t have time for a daily scheduled gym session or 30 minute DVD workout between their work and kids and household chores. I think shows like the “Biggest Loser” have influenced us to feel like we have to be doing intense exercise every day to see any benefits. Thankfully the studies are building to suggest that learning to bring more movement, even the most gentle kind, into your routine is actually much more beneficial than an intensive workout. In fact, the New York Times reported that a single minute of intense exercise within a daily ten minute movement plan can improve your health longterm. A sprint up the stairs within 20-30 seconds interspersed with yoga moves and stretches for 10 minutes every day is enough. Phew! This science is great news because it supports what I’ve been saying all along - you don’t want to over exercise all at once and exhaust your adrenals - it actually works against you in terms of maintaining ideal weight.

Exercise and your reproductive health

Not sitting for long and taking breaks to move is better for your health than a spin or aerobics class. As well as decreasing your risk of developing cardiovascular disease and cancer and increasing overall fitness, regular movement has a positive impact on your reproductive health - specifically that is, your periods, your fertility, and your libido. Regular movement that targets your pelvic area will help to heal painful periods, endometriosis, PCOS, ovarian cysts, infertility issues and low sex drive. Think about it - sitting actually compresses your uterus, ovaries and entire pelvic region. This causes stagnation and poor blood circulation in these organs. Vitality boosting micronutrients and hormones are blocked from circulating properly through your reproductive system. So your lady parts aren’t getting what they need to function at their best. Movement can bring you easier periods and improved fertility, as well as increase your energy, boost your mood, and make sex feel a lot better. Regular exercise makes your body use glucose more efficiently which helps with insulin resistance. This sets you up for healthy menstruation and consistent ovulation. And not stressing about never making it to the gym will have its own rewards! But the more you move, the more you’ll want to move. So, I’m going to share a one day plan for incorporating more movement in your lifestyle, plus make some suggestions for more vigorous exercise for those that feel they enjoy, need or want to continue a regime of working out in the traditional sense.

My one day movement plan

Use an app, your Fitbit, or the alarm on your cell to set reminders to keep moving every 30 minutes throughout the day. If your boss wants to know why you are taking a regular screen break, remember that the much respected “Pomodoro technique” of working in short bursts with frequent breaks has been proven to increase productivity.During work hours:

  • Stand up from your desk and stretch from side to side and forward and back to rotate your whole pelvic region. Repeat 5-10 times.
  • Stand up tall and stretch your arms and hands over your head to lengthen out the abdomen. Then bend down to touch your toes. Repeat 5-10 times.
  • Do a abdominal twist from side to side placing your hands on your back and looking over your shoulder. Repeat 5-10 times.
  • If you have a phone conference consider taking part while walking on the spot or around your office building, if you can, rather than sitting at your desk. An in-person meeting could be moved from the boardroom to the sidewalk - studies show we communicate and think better when we’re on the move.

I love this instructive video from the founder of Infinity Wellness Partners for whole body stretches.At lunch or on your break:

  • Try out that super short 20-30 second stairs sprint followed by a yoga warrior or triangle pose.
  • Take a stroll around the office or, even better, outside. Explore a new part of your local area or walk to your favorite lunch spot.
  • Use your office furniture creatively to (safely!) do some push ups or resistance exercises.

Flo Living graduate and fitness expert Emily Sonnenberg put together some easy and short routines you can do at home or at the office.

Cycle-syncing your exercise routine for better reproductive health

If you find that incorporating movement into your daily routine boosts your energy, by all means also incorporate regular workouts as much as you like. However, the best way to approach this is by paying attention to your Flo. I talk a lot about cycle syncing your eating habits, but what about exercise? To really get the most out of optimizing your hormones, you should change up your routine to fit your cycle phase in much the same way as you do your diet. Your body is primed for different kinds of activity across your cycle, just as it’s looking for different kinds of nutrition through the four phases. You’ll lose more weight and feel fitter if you tune to what feels most natural.During the first part of your cycle your energy is naturally higher and you’re ready for high intensity exercise. During the second part of your cycle your hormonal ratio of estrogen and progesterone shifts making more restorative physical activities the ideal. So during menstruation walking and yoga are perfect, but during ovulation you might be primed for kickboxing. I’ve searched the internet for exercise videos for each phase of your cycle and these are my favorites. Always remember, that once you have the right information about how your body really works, you can start making health choices that finally start to work for you! You can do this - the science of your body is on your side!to your FLO,AlisaGood things come in threes:

I want to hear from you

First, do you prefer regular movement to working out?Second, what are your favorite fitness or movement apps? Third: You know every one you know is hormonal – spread a little good ovary karma and share this article on social by clicking the buttons below

:)

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started you looking into what’s going on with your hormones.I’ve designed a 4 day hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.Click here to get your FREE detox and evaluation!

Integrative Nutritionist, Author, & Founder of FLO Living

Alisa Vitti

Explore the Store

Best seller

Restore Supplements

Reduce Polycystic Ovarian Syndrome (PCOS) symptoms like painful periods, weight gain, acne breakouts, and unwanted hair with Restore, our PCOS supplement kit.

$
-
$
139
Best seller

Nurture Supplements

Optimize your fertility and get your body baby-ready with Nurture, our therapeutic-grade fertility supplement kit.

$
-
$
219
Best seller

Balance Supplements

Support whole-body hormonal balance and regular, PMS-free periods with these five essential micronutrient formulations, designed to be taken simultaneously every day.

$
259
-
$
219

Explore the Store

Best seller

Balance Supplements

Support whole-body hormonal balance and regular, PMS-free periods with these five essential micronutrient formulations, designed to be taken simultaneously every day.

$
219
-
$
259
Best seller

Cycle Syncing® Supplements

Feel better and perform more effectively when you support your hormonal health during every phase of your cycle.

$
259
-
$
299
Best seller

Cycle Syncing® Membership

A revolutionary roadmap for women to help balance their hormones and care for their bodies, so they can feel their best all month long with Cycle Syncing®.

$
28
-
$

Get started

We can help you address your underlying issues and understand your hormones like never before

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • “MyFLO has been a true game changer for me and my cycle. I now have an increased awareness of my body's needs throughout the month.”

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • “MyFLO has completely transformed my relationship with my cycle. I am sleeping through the night, intuitively managing my stress, and eating with my cycle.”

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • “I use MyFLO every day to track my cycle and symptoms. I've managed to significantly reduce PMS symptoms like breast tenderness, and my cycle length has gone down from 40 days to 30 days.”

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Boost micronutrient levels

  • Manage blood sugar

  • Reduce stress

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • "My period was missing for 3 years after getting off birth control. MonthlyFLO helped me finally get my period back.”

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • I feel more empowered to understand my body and heal my hormones. I no longer accept the patriarchal dismissal and confusion about the female cycle”

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • “I got my period back after 15 years! Thank all of you for your support. I'm just so grateful!”

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • “FLO Living has seriously changed my life. It gave me the courage and bravery to get off of birth control, and completely changed my outlook on health. I look and feel better than I ever have in my life”

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Detox estrogen

  • Reduce inflammatory foods

  • Improve elimination

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Stabilize blood sugar

  • Reduce Androgens

  • Restore ovulation

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Boost progesterone production

  • Support estrogen elimination with dietary changes

  • Replenish micronutrients

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Detox estrogen

  • Improve bowel movements

  • Reduce inflammation

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Manage blood sugar

  • Address micronutrient deficiencies

  • Restore ovulation

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Detox chemical stress

  • Micronutrients to boost egg quality

  • Reduce inflammation

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Stabilize blood sugar

  • Detox chemical stress

  • Targeted micronutrients to support ovulation

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Micronutrients to boost egg quality

  • Reduce inflammation

  • Support immune function of uterus

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Implement Cycle Syncing ®

  • Detox chemical stress

  • Boost micronutrient levels

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Manage blood sugar

  • Detox estrogen

  • Boost progesterone production

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Stabilize blood sugar

  • Reduce stress

  • Boost energy

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Stabilize blood sugar

  • Restore Micronutrients

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Boost progesterone production

  • Support estrogen elimination

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Micronutrients to boost egg quality

  • Reduce inflammation

Alisha A   /  46 years old

Heavy bleeding
Fibroids
Infertility

Flo Care Plan

  • Cycle Syncing® Food & Workouts

  • Boost progesterone production

  • Increase micronutrient levels

Please Rotate Your Device