Move More, Sit Less: Why It Matters for Women’s Health (and Hormones)
- Cindra Holland
- Apr 16
- 2 min read
by Cindra Holland, RDN, LDN, MB-EAT-QI, CWNC
In today’s world, many of us spend a large portion of the day sitting—working at a computer, driving, or managing daily responsibilities. While this is often unavoidable, the good news is that small, consistent movement throughout the day can have a powerful impact on overall health.
One area that is often overlooked is how movement and muscle-building activities support hormonal health in women, including testosterone.
Yes, Women Have Testosterone Too
Testosterone is not just a “male hormone.” Women naturally produce small amounts, and it plays an important role in:
Muscle strength and function
Energy levels
Bone health
Mood and motivation
Metabolic health
The goal is not to increase testosterone beyond normal levels, but to support healthy balance, which can be influenced by lifestyle habits—especially movement.
How Movement and Strength Training Help
When you move more and engage in muscle-building activities, your body responds in several positive ways:
Supports lean muscle development
Improves how your body uses energy
Enhances physical strength and endurance
Contributes to overall hormone balance
Reduces the effects of prolonged sitting
Strength training, in particular, can lead to a small, natural increase in testosterone, which stays within a healthy range and supports overall function.
Move More, Sit Less: What This Looks Like in Real Life
This does not require a complete lifestyle overhaul. Instead, focus on simple, realistic changes:
Stand up and move every 30 to 60 minutes
Take short walks throughout the day
Walk after meals when possible
Use stairs when available
Incorporate light daily activities like cleaning or organizing
These small actions add up and help reduce the negative effects of prolonged sitting.
Adding Muscle-Building Activities
Building muscle does not mean spending hours in the gym. It can be simple and approachable:
Start with:
Chair squats
Wall push-ups
Resistance band exercises
Light dumbbell movements
Progress over time to:
Bodyweight squats and lunges
Glute bridges
Core work such as planks
Structured strength sessions
A good goal is 2–3 days per week, focusing on major muscle groups.
A Balanced Approach to Health
There is no need for extreme workouts or all-or-nothing thinking. The most effective approach is one that is:
Consistent
Realistic
Supportive of your daily life
Even small changes in movement and strength can lead to meaningful improvements in how you feel physically and mentally.
Final Takeaway
You do not need perfection to improve your health.
Moving more, sitting less, and building strength gradually can support your energy, metabolism, and overall well-being—including healthy hormone function.
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Change your health, change your path.
If you are looking for personalized guidance, support, and realistic strategies that fit your lifestyle, visit:👉 www.chhyn.com
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