3 Workouts to Help Lower Your Cortisol Levels

From heightened anxiety about the state of the world to the onslaught of social media in our everyday lives, the opportunity to ruminate, doomscroll, and obsess has never been more ripe.

But here’s something we can’t stress enough: all of this pressure might be causing your cortisol levels to spike.

Cortisol is the primary stress hormone of the endocrine system, having an effect on everything from energy and metabolism to immunity and blood sugar levels. According to the Cleveland Clinic, “During times of stress, your body can release cortisol after releasing its “fight or flight” hormones, like adrenaline. This happens so you continue to stay on high alert. Cortisol also triggers the release of glucose (sugar) from your liver. This provides fast energy during times of stress.” Simply put, cortisol isn’t all bad. It actually plays a vital role in keeping us alert and energized in tough situations. However, consistently high cortisol levels can lead to adverse health problems like anxiety, weight fluctuation, trouble sleeping, or chronic fatigue.

Today, we’re breaking down a few exercises that can help keep your cortisol levels at bay and improve your overall stress level. Please note, this is not medical advice and you should always consult a medical professional when it comes to your health and wellbeing.

Stretching

The key to decreasing stress? Mindful movement. You may think that you need to attend a yoga class or implement a whole new daily stretching routine to properly incorporate this exercise, but you can keep it really simple. Gentle, consistent stretching can help relieve physical tension, improve circulation, and make for better sleep. Not sure where to start? Try a simple child’s pose to relieve tension in the hips, back, and shoulders. Breathe in…breathe out.

Swimming

Low impact, relaxing, and known to decrease blood pressure, swimming has been reported to decrease cortisol levels by 30%. Factors like the forced, rhythmic breathing the sport requires and the repetitive, monotonous motions allow the mind to disconnect from stress and help decrease your cortisol levels. Can’t make it to a pool any time soon? The sensory experience of water immersion (ANY water immersion) can actually trigger immediate physical relaxation (even if that means taking a dip in your bath tub).

Hiking

Go ahead, take a stroll! Even if you don’t have immediate access to a beautiful vista or a tree-clad path, taking a ‘hike’ anywhere you can is a surefire way to reduce cortisol levels and put your mind and body at ease. Taking a hike (or a walk through the park if that’s what you can manage) shifts the body from a vigilant "fight-or-flight" state to a relaxed, restorative place. The rhythmic motion of walking, combined with taking in natural scenery, can help break the cycle of rumination. In other words…hiking is a great way to get out of your head and into some moderate exercise to help lower cortisol, increase Vitamin D synthesis, and generally feel less stressed.