Low to moderate intensity exercise, performed regularly, can effectively lower cortisol levels.
Here's a breakdown of exercise types that can help, based on research:
Types of Exercise to Reduce Cortisol
Regular physical activity is a great way to manage stress and improve overall health. When it comes to lowering cortisol, the body's primary stress hormone, certain exercises are more beneficial than others. According to research, focusing on low- to moderate-intensity activities can lead to a decrease in cortisol response. Aiming for around 150-200 minutes per week is recommended.
Recommended Activities:
- Brisk Walking: A simple yet powerful exercise that can easily fit into any schedule.
- Yoga: Combines physical postures, breathing techniques, and meditation, promoting relaxation and stress reduction.
- Swimming: A full-body workout that is gentle on the joints and provides a cardiovascular challenge.
- Riding a Bike: Whether outdoors or stationary, cycling offers a good way to elevate your heart rate and de-stress.
- Jogging: A slightly more intense option that builds endurance and improves mood.
The key is to engage in these activities at a moderate level. Overly strenuous or high-intensity exercises, while beneficial in many ways, can sometimes elevate cortisol levels in the short term. Therefore, it's advisable to prioritize consistency and a comfortable intensity when the goal is to lower cortisol levels through physical activity. Incorporating these types of exercise into a regular routine, with an aim for at least 150 minutes of low to moderate intensity exercise, can contribute to healthier cortisol regulation, reduced stress, and overall well-being.
| Exercise Type | Intensity | Duration (Weekly) | Cortisol Impact |
|---|---|---|---|
| Brisk Walking | Low-Moderate | 150-200 minutes | Decreases cortisol response |
| Yoga | Low-Moderate | 150-200 minutes | Promotes relaxation, reduces stress hormones |
| Swimming | Low-Moderate | 150-200 minutes | Gentle full-body workout, reduces cortisol |
| Riding a Bike | Low-Moderate | 150-200 minutes | Cardiovascular, aids in stress reduction |
| Jogging | Moderate | 150-200 minutes | Builds endurance, improves mood, lowers cortisol |
