What Exercise Reduces Cortisol?
Regular exercise is a proven method for managing stress and lowering cortisol levels, a key stress hormone. While the best exercise is highly individual, several options effectively reduce cortisol.
Studies suggest that swimming might be particularly effective at reducing cortisol compared to running. One study found this to be the case. The full-body immersion in water and the repetitive nature of swimming strokes can provide a meditative focus, further aiding stress reduction.
Other Effective Exercises
Many types of exercise contribute to lower cortisol levels. These include but aren't limited to:
- Walking: A readily accessible and low-impact option, walking is often recommended as a simple way to manage stress and improve mood. One expert suggests this as a great starting point.
- Yoga and Tai Chi: These practices combine physical movement with mindfulness and relaxation techniques, promoting both physical and mental well-being. This is supported by evidence.
- Moderate-Intensity Exercise: Research indicates that moderate-intensity exercise is effective in lowering cortisol. A systematic review supports this finding. This doesn't mean pushing yourself to exhaustion; find a pace you can sustain comfortably.
Understanding the Cortisol Response to Exercise
It's important to note that the cortisol response to exercise can vary depending on intensity and duration. High-intensity exercise can initially increase cortisol, but regular moderate exercise tends to lead to lower overall levels. This nuanced relationship is discussed here.
The Benefits Extend Beyond Cortisol Reduction
The positive effects of exercise go beyond cortisol reduction. Exercise improves mood, boosts self-confidence, and can alleviate symptoms of depression and anxiety. The Mayo Clinic highlights these benefits.
Remember to consult a healthcare professional before starting any new exercise program.
