Gut-Healthy vs. Gut-Harming Movement: Finding Balance in Your Workouts
when we think about gut health, food is usually the first thing that comes to mind. but here’s the truth: how you move your body matters just as much. exercise can be a powerful tool for healing your gut + supporting hormone balance… or it can add extra stress if done in the wrong way.
let’s break down the difference between gut-healthy + gut-harming movement — plus a few rules of thumb to keep in mind when you work out.
gut-healthy movement
these forms of movement support digestion, balance hormones + keep stress low:
walking: supports motility (the movement of food through your digestive tract) + reduces bloating
yoga or pilates: gentle twisting, stretching + core engagement can massage your digestive organs + calm your nervous system
strength training: builds lean muscle, stabilizes blood sugar + supports hormone balance without spiking stress hormones (when done moderately)
low-impact cardio: cycling, swimming, or elliptical sessions at a steady pace keep blood flow strong without overtaxing your system
gut-harming movement
these types of exercise can stress your gut + hormones if done too often or without proper recovery:
excessive high-intensity training (HIIT): spikes cortisol + can slow digestion if your gut is already sensitive
long endurance cardio: marathons, long runs, or back-to-back cardio sessions can increase gut permeability (“leaky gut”) in some people
overtraining without rest: skipping rest days can leave your body inflamed, your gut sluggish + your hormones imbalanced
rules of thumb for gut + hormone-friendly workouts
fuel first: avoid working out completely fasted, especially with intense exercise. protein + healthy fats before a workout help protect your gut + hormones
mind your cycle: women often do better with strength training during the follicular phase (before ovulation) + gentler movement like yoga or walking during the luteal phase (before a period)
prioritize recovery: sleep, rest days + stress management are just as important as the workout itself
check digestion signals: if you notice bloating, constipation, reflux, or fatigue after workouts, your body may be telling you it needs a different approach
think balance, not burnout: mix strength, cardio + recovery-based movement to support both your gut + hormones long-term
the takeaway
exercise can be a healing tool for your gut — but not all workouts are created equal. listen to your body, fuel properly + aim for balance instead of extremes. supporting your gut means supporting your whole body, including your hormones + energy.