exercise as a stress buster: Reducing cortisol levels naturally
Contributor: Raegan Holland
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In today's fast-paced world, stress has become a common companion for many of us. Chronic stress can lead to an overproduction of cortisol, the primary stress hormone. Elevated cortisol levels can have adverse effects on both our physical health and our mental health. However, incorporating regular exercise into your routine can be a great way to reduce your cortisol levels naturally.
Here's what we know about the relationship between exercise and cortisol, and a few evidence-backed tips on how to optimize your workouts to combat stress…
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Cortisol is not inherently bad. It plays a vital role in the body’s response to stress. Although we need cortisol in small doses, chronic cortisol elevation can lead to health problems like weight gain, impaired immune function, and increased risk of anxiety and depression.
Exercise offers a natural and accessible means to regulate cortisol levels. This is especially true for aerobic exercise – think jogging/spin class/anything that gets your heart rate up. Research shows that engaging in moderate-intensity aerobic exercise for ~30 minutes 3-5 times a week leads to decreased cortisol levels. These types of workouts also encourage our body to release endorphins, which, as we know (thank you Elle Woods), help to counteract stress.
I am always looking for ways to optimize my workouts for maximum benefits. One way to optimize here is to incorporate HIIT (high intensity interval training) into your workout routines. HIIT workouts are all about alternating between short bursts of intense effort followed by brief recovery periods.
Another way we can work to lower our cortisol is through mind-body exercises. Activities like yoga and pilates combine physical movement with mindfulness to help reduce stress and lower cortisol levels. These workouts also typically have components of controlled breathing, stretching, and relaxation that promote a calm and centered state of mind.
Like anything else, consistency is key here. Prioritize movement as a regular part of your routine to reap the benefits of exercise in reducing cortisol. The American Heart Association says we should aim for ~150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.
However, it’s not all about working hard in the gym! Balancing exercise with rest is crucial for cortisol regulation. Overtraining or pushing yourself too hard without allowing for proper recovery can also lead to increased cortisol levels. Incorporate rest days into your exercise schedule and prioritize quality sleep to support hormone balance.
Ultimately, exercise is a powerful tool for reducing cortisol levels and managing stress. Incorporating regular aerobic exercise, resistance training, and mind-body exercises into your routine can help counteract the negative effects of chronic stress on cortisol levels. By embracing exercise as a stress buster, you can enhance your overall well-being and achieve a healthier, more balanced life.
