The 5 Best Exercises to Reduce Cortisol Levels

Feeling stressed? Wondering if your workout routine might be boosting your cortisol levels a bit too much? You’re definitely not alone. Cortisol, often dubbed the ‘stress hormone,’ is essential for our body’s functioning, but too much of it can negatively affect our health. In this article, we’ll explore what cortisol is, how it impacts us through exercise, and how some exercises might actually be raising your cortisol levels unintentionally. Whether you’re dealing with added stress from a major life event or worried that your exercise routine might be backfiring, we’re here to help. We’ll also share the 5 best exercises to reduce cortisol, bringing more calm and balance to your life.

Cortisol levels are a hot topic right now, but unfortunately, it is a little misunderstood.

Cortisol is a steroid hormone that is produced in the two adrenal glands, which can be found sitting right at the top of each kidney.

There are many factors that can cause your cortisol levels to increase:

• Stress
• Medications
• Poor diet
• Excessive exercise
• Health conditions

The symptoms of high cortisol levels are different for each person, but common symptoms include:

• Weight gain (even if you are eating less and moving more!)
• High blood pressure
• Fatigue
• Getting sick often
• Low libido

And more. 

 

You’ve probably heard that high cortisol levels cause inflammation, brain fog and throw up negative symptoms. While this isn’t totally false, it is important you know that cortisol isn’t completely bad.

The good side of cortisol

• A helpful stress response: Cortisol is released by the adrenal glands in response to stress, and helps your body cope with danger or physical and psychological threats. When you find yourself in the presence of a physical or psychological threat, cortisol levels surge and provide the energy to help you escape the danger.
• A potent anti-inflammatory: Yes! Cortisol acts as an anti-inflammatory hormone to protect nerve and tissue damage. 

• Regulation of your sleep cycle: Cortisol slowly increases as we sleep and eventually begins to peak to help us to wake up. The spike of cortisol when you wake up is there to help you prepare for the challenges of the day ahead.
• Increased energy levels: Your cortisol will rise across the day and prevent fatigue.

Whilst cortisol in itself, isn’t bad. There is a caveat.

You are exposed to naturally fluctuating cortisol levels throughout the day, but it is when these levels become consistently high that it can be damaging to your health and well-being.

Too much cortisol can increase blood pressure and negatively impact your sleep quality. More recently, studies have shown that consistently elevated cortisol levels can cause depression and throw other hormones out of their normal fluctuations. 

There isn’t a specific exercise that is guaranteed to increase your cortisol levels, because all exercise increases cortisol – this is normal. Actually, most exercise reduces cortisol levels.

Research shows us that the intensity of the exercise you do will determine the level of cortisol increase that you will experience. The higher the intensity, the larger the cortisol response. 

Exercises that are typically high intensity:

• Sprinting
• HIIT (High Intensity Interval Training)
• CrossFit
• Martial arts like boxing and Muay Thai

And more. 

 

As a general rule, everyone should be conscious of rising cortisol levels.

However, some people do need to be more mindful of their cortisol exposure than others: 

• Polycystic Ovarian Syndrome 
• Cushing’s Syndrome
• Epilepsy
• Pregnancy

If you are experiencing irregular periods, struggling with fertility, going through menopause or have hormonal imbalances, you need to listen to your body and monitor how it responds to exercise that could potentially elevate your cortisol levels.

Jogging

There is a difference between jogging and running, so best not to get them confused. 

Jogging happens at a steady pace, and a pace that you can maintain without feeling like you are running out of breath. You should be able to manage to say one sentence when jogging. 

To reduce cortisol, you need to jog at a pace that works for you and that is sustainable. If you push yourself more than this, you run the risk of raising your cortisol. 

Jogging can be more than just physical activity, some people describe it to be like therapy – endorphin-inducing, but also an opportunity to think things through, or release the day’s tensions. Some women even say that it is the only time they truly get to themselves!

As long as you’re jogging at the right intensity, and paired with being outside again,  you’ll be lowering your cortisol levels.

Pilates

Pilates is an effective method for managing stress and reducing cortisol, and it doesn’t matter whether you choose mat-based classes or use a reformer – both are excellent.

Pilates focuses on precise movements and controlled breathing, which shifts your exercise from high intensity to a more meditative practice. 

This gentle approach with your body encourages a more relaxed state in your body, helping to lower cortisol levels through both physical alignment and mental relaxation.

Dancing

This may come as a surprise! 

Dancing is not just fun and good for the body—it’s also an effective stress reliever!

Dancing forces the body to move in a dynamic way using many different muscles, whilst releasing endorphins (the feel-good hormone) from the joy of hearing the music you love. 

Whether it is a structured form of dance, or free-style movements in your living room, dancing naturally boosts your mood and reduces cortisol levels, enhancing both your emotional and physical health.

Yoga

Probably the most popular approach, yoga is a powerhouse when exercising and lowering cortisol levels. 

Yoga is similar to pilates, with the breath work and lower intensity. However, yoga often offers an opportunity for mindful meditation at some point during the exercise, which has been shown to reduce cortisol levels significantly. 

We definitely recommend you give it a try!

Walking

A simple walk can be a powerful tool for cortisol reduction. This low-impact exercise is an easy and accessible way to get the body moving whilst keeping your cortisol levels steadily under control. 

If you can, try to get out for a walk. Research has shown us that being surrounded by nature helps to lower stress levels and enhances mental well-being too, so where possible, try to walk outside and away from daily stresses. 

Arguably the most accessible and cost-effective recommendation, walking is a gentle exercise and will lower cortisol levels.

 

Before you go, remember that cortisol isn’t entirely bad—it’s essential for survival. However, it’s crucial to keep it within a healthy range and well-managed.

The reasons for high cortisol levels can vary, often stemming from a combination of lifestyle factors like sleep quality, stress management, and nutrition, as well as your exercise choices.

The best way to keep on top of it is to include one or more of these cortisol-lowering exercises every week. Regular exercise can significantly enhance your overall well-being and help maintain your cortisol levels at a healthy balance. Give these exercises a try, and see how they work for you!