Cortisol is known as the “stress hormone” and while it’s true that an increase in stress will cause your cortisol levels to surge,
this hormone naturally rises and falls over each 24-hour cycle. The average person’s body has a flood of cortisol each morning about 30 minutes after waking up, then experiences a cortisol decline in the afternoon and evening as their bodily functions slow down for sleep.
Because it’s normal for this hormone to fluctuate, high cortisol secretion at specific times is not cause for concern. However, chronic stress exposure can
overstimulate the adrenal gland to release too much cortisol.
Given that
more than 60 percent of adults feel stressed to the point it affects their daily lives, some folks might need to restore their cortisol levels to a healthy range—and if that’s you, certain exercises can help you out.
Let’s discuss what you need to know about this hormone, the connection between fitness and cortisol, and which workouts are most effective for lowering cortisol levels. After all, it’s possible to maintain wellness and balance, even in stressful circumstances!
What Is the Function of Cortisol?
Cortisol is a type of steroid hormone that secretes from your adrenal glands, which are located in the endocrine system right above the kidneys, points out
Cleveland Clinic. Healthy cortisol levels reduce inflammation, manage blood pressure, enhance metabolic function and regulate the body’s natural sleep-wake rhythms.
Cortisol impacts the function of almost all your organs and tissues—here are a few key examples:
- Nervous system
- Immune system
- Respiratory system
- Cardiovascular system
- Musculoskeletal system
- Reproductive system
- Integumentary system (hair, nails, skin, nerves, glands)
The reason we often refer to cortisol as a stress hormone is due to its role in the “fight or flight” response. When your brain perceives a threat, it will communicate with the adrenal glands to release a flood of cortisol into the nervous system, explains
Frontiers in Endocrinology.
This nervous system arousal increases your alertness, vigilance, sensory intake and response time in order to protect yourself. Then, once the stress recedes, your cortisol levels dip again, so the nervous system can return to homeostasis.
That ebb and flow of cortisol acts as an internal alarm bell to warn you of a potential danger in your environment, so you’re able to mitigate the risk. In moderation, this process is beneficial—it will help you manage stress and cultivate resilience.
But when you deal with chronic stress, the nervous system could become stuck in a negative feedback loop of constant arousal. This leads to excess cortisol secretion over long periods of time, which can take a toll on both physical and mental health, Frontiers in Endocrinology continues.
Why Is Too Much Cortisol a Problem?
Hormone imbalances wreak havoc on numerous bodily functions—and an overproduction of cortisol is no exception. According to the
Cells Journal, too much cortisol will destabilize the hypothalamic-pituitary-adrenal (HPA) axis, a neuroendocrine network that’s responsible for maintaining homeostasis.
Signs that you have higher-than-normal cortisol levels include:
- Increased weight, particularly noticeable in the face and abdominal area.
- Accumulation of fat between the shoulder blades.
- Broad, purplish stretch marks on the belly.
- Weakness in the muscles of the upper arms and thighs.
- Elevated blood sugar levels, potentially progressing to Type 2 diabetes.
- High blood pressure (hypertension).
- Excessive hair growth (hirsutism) in individuals assigned female at birth.
- Fragile bones (osteoporosis) and an increased risk of fractures.
Cortisol and Exercise: How Do They Intersect?
Cortisol secretion and physical exertion have a multi-faceted relationship. Doing any form of exercise places stress on the body, which boosts cortisol. But that’s only a short-term reaction, the
Biological Psychology Journal indicates.
As you transition from peak muscular resistance, oxygen consumption, and heart rate variability back down to a normal resting state after the workout, your cortisol levels will reduce. This promotes healthy cortisol fluctuation and restores balance to the HPA axis, making it easier to cope with stress.
With that said, not all exercises affect cortisol levels in the same way:
- A strenuous, fast-paced HIIT session will cause an immediate cortisol spike after 30 minutes, before ultimately returning to baseline after 24 hours, according to the Scandinavian Journal of Medicine and Science in Sports.
- A slower, methodical yoga practice will relax the autonomic nervous system, calm the heart rate, and regulate blood pressure, which lowers the amount of cortisol you need to release, explains the Journal of Ayurveda and Integrative Medicine.
To maximize the health benefits, focus on a combination of both high-intensity and low-impact workouts in your fitness regimen. But most of all, listen to the specific needs of your own unique body. When it feels tense or fatigued, perform some gentle, easeful movements.
When it feels more energized, tackle an intense aerobic or resistance training circuit. Over time, you’ll find a consistent and sustainable balance that’s right for you.
Which workouts help lower cortisol?
If you’re experiencing more stress than usual, lean into workouts that reduce cortisol instead of continuing to elevate it. These low- to moderate-intensity exercises will keep your heart rate in
Zones 1 or 2 (50-60 percent and 60–70 percent of your maximum heart rate, respectively).
A helpful barometer to know if you’re in Zone 1 or 2 is if you can sustain the current pace while holding a conversation at the same time without feeling out of breath.
If you want a challenge, alternate between lower and higher intervals (I.E. walk at a fast pace on an incline for 5 minutes, then walk at a normal pace on a flat surface for 5 minutes). Remember not to exert yourself too much. The HIIT session can wait for another time.
Ideally, aim for 150 minutes of moderate exercise per week (30 minutes a day). If that’s more than you can handle right now, start with what feels manageable, then build up incrementally. Here are some gentle workouts to decrease cortisol and stress levels:
- Walking
- Gardening
- Yoga
- Pilates
- Swimming
- Barre
- Tai Chi
- Hiking
- Dancing
Does timing matter, too?
Keep in mind that
when you exercise matters, too. According to the
Cureus Journal, folks who have a hard time falling or staying asleep will reap more benefits from a morning workout routine when cortisol levels are at their peak. This mimics the body’s natural circadian rhythm and will spur those cortisol levels to decline throughout the day.
Whereas an evening workout could increase cortisol before bedtime, leading to worse sleep outcomes. So, if you deal with frequent insomnia or sleep disturbances, opt for early exercise.
Exercise Your Way to Cortisol Balance
Cortisol is an essential hormone that enables the body to perform a wide range of important functions, but in excess, it can also harm well-being. The key to balanced cortisol levels is healthy stress management, and exercise is one of the most effective tools for blowing off steam.
Whether you step outside for a walk in nature, flow with sun salutations in a yoga class, or dance in the kitchen to your favorite song, these low-cortisol workouts will leave you feeling refreshed—no matter which stressors life might throw at you.
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