Reducing cortisol, the stress hormone, is crucial for overall health. Certain workouts can help reduce cortisol levels by promoting relaxation, improving mood, and balancing the body’s stress response. Here are some types of exercises that can help lower cortisol.
8 Workouts To Lower Your Cortisol Levels
Yoga
Yoga is known for its ability to reduce stress and induce a state of relaxation. It involves deep breathing, mindfulness, and gentle movements that activate the parasympathetic nervous system, which counteracts stress.
Meditative or Mindful Walking
Walking in nature or focusing on your breathing while walking can lower cortisol. It combines light physical activity with mindfulness.
Strength Training (Moderate)
Moderate strength training (e.g., lifting weights or bodyweight exercises) helps build muscle and can regulate cortisol. Intense strength training (without adequate recovery) might increase cortisol, so balance is key.
Low-Intensity Steady State (LISS) Cardio
Low-intensity cardio (e.g., walking, cycling, swimming at a slow pace) can help reduce cortisol without over-stimulating your stress response, unlike high-intensity training.
Deep Breathing or Pranayama
Deep breathing exercises, like diaphragmatic breathing or Pranayama in yoga, activate the parasympathetic nervous system and reduce cortisol levels.
Swimming
Swimming can be a relaxing full-body workout that doesn’t overstimulate cortisol production. The rhythmic movement of swimming and the immersion in water have calming effects on the body.
Tai Chi or Qigong
These practices focus on slow, deliberate movements, balance, and breathing, which help calm the mind and reduce stress.
Stretching or Foam Rolling
Stretching or foam rolling can release tension in muscles and reduce physical stress, helping to bring cortisol levels down.
By incorporating these workouts into your routine, you can help reduce cortisol levels and improve your overall mental and physical well-being!
