How to Reduce Exercise to Help Recover from Hypothalamic Amenorrhea

For those experiencing Hypothalamic Amenorrhea, reducing or stopping exercise altogether can be a challenging but crucial step in regaining menstrual, and thereby overall health. In this article I provide some concrete tips on how to scale down on exercise without going mad.

1. Cold Turkey vs. Gradual Reduction

If you’re aiming to conceive or want to regain your period as rapid as possible, stopping exercise abruptly may be beneficial. However, for many, an all-at-once approach is mentally overwhelming and can increase stress — a known contributor to Hypothalamic Amenorrhea. For these individuals, gradually reducing workout intensity, duration and/or frequency is a viable option that may feel more achievable.

2. Tips for Scaling Down Exercise

• Switch from High to Low Intensity: Replace high-impact activities with gentler movements like stretching, yoga, or light walking. Reducing workout intensity gradually can relieve your body without creating additional stress.

  
  

• Swap HIT, Jogging or Endurance for Short Walks: Even a short, leisurely walk outdoors offers Vitamin D, connection with nature, and gentle movement that is often easier on the body than traditional workouts.

  
  

3. Replace Exercise Time with Creative or Relaxing Activities

If you find yourself with extra time, try channeling it into creative pursuits or other activities. Not only can this be an enjoyable way to refocus, but it may also serve as a healthy distraction from the urge to exercise. Gardening, drawing, or tackling small projects around the house are great ways to use your time without adding physical strain.

4. Journal Your Experience

Tracking your emotions and physical sensations in a journal can be grounding. Writing down thoughts like “I feel lazy without a workout” and then re-framing – “exercising when I have lost my period is only worsening my health” – can keep you motivated and remind you of your priorities. This also offers a space to acknowledge and work through any anxieties that arise with reduced exercise.

5. Avoid Overcompensating with Extra Movement

While cutting back, it’s common to feel the urge to fill in the gap with increased non-exercise activity, such as more walking or other physical tasks. Be mindful of when this becomes an attempt to control calories or avoid weight gain.

6. Stay Flexible and Seek Support

Aim for steady, intentional changes that build momentum toward recovery. If you’re not seeing improvement, it might be time to adjust your approach or seek guidance. Working with a coach or healthcare professional can provide personalized support, ensuring you stay on track and don’t lose valuable time.

How to Reduce Exercise to Help Recover from Hypothalamic Amenorrhea - Closing Thoughts

Recovering from Hypothalamic Amenorrhea can be daunting, especially when it involves adjusting your exercise routine. But by prioritizing gentle movement, creative outlets, and regular self-check-ins, you can make the process smoother and bring yourself closer to recovery.