There are many things that can cause cortisol to spike throughout the day, but working out doesn’t have to be one of them. Low cortisol workouts are low-impact, low-intensity exercises that keep stress hormones at bay and keep you active.
“Exercise is healthy for us, but it’s a stressor for all of our systems, and higher-intensity, energy-consuming exercise is a greater stressor than lower-intensity exercise,” says Georgia. says Rachel Reed, Ph.D., an exercise scientist based in Athens, B.C. If you’re under high stress, you can use exercise as an opportunity to give yourself a break. Instead of HIIT training, you can also choose something like Pilates. “You’re still getting stronger. You’re just doing it in a way that’s kinder to your body, or working smarter instead of harder,” says Shenika King, CPT, a trainer at Chelsea Piers Fitness. say.
According to Reed, low-cortisol workouts have many benefits, including improved mood and better sleep quality. What’s more, limiting the stress on your body caused by exercise can make recovery easier, King adds. They say you don’t want to just do so-called low cortisol activity.
“As an exercise scientist, I worry when trends like this become widespread: People who think they have high cortisol actually don’t have it and are limiting their physical activity because of cortisol. “I wonder if it’s possible,” Reid said. More intense exercises that get your heart rate up even more are still important, as are workouts that challenge your muscles a little more to get the most benefit you need.
Here’s what you need to know about when and how to incorporate low cortisol workouts into your daily life.
Meet the Expert: Dr. Rachel Reed is an exercise scientist based in Athens, Georgia. Dr. Karen Tan is a physician and owner of Thrive Gynecology in Bryn Mawr, Pennsylvania. Shenika King, CPT, is a personal trainer and instructor at Chelsea Piers Fitness in New York, NY.
What is cortisol? How does it affect your body?
Cortisol is a natural hormone that plays a role in metabolism, immune function, sleep, and regulation of blood sugar and blood pressure. However, it is best known as the “stress hormone.” It is produced by the kidneys in the adrenal glands and released by the pituitary gland in the brain. That means there’s a bit of a mind-body connection with it.
Whether it’s due to exercise, a stressful job or being chased by a bear, cortisol levels are natural for most people, but then return to normal, says Karen, MD, owner of Thrive Gynecology. says Dr. Tan. These are normal and do not pose a health threat. “Cortisol is always present in our bodies,” she says. “It’s always changing, and that’s what it’s meant to be.”
However, if your cortisol is consistently or chronically high, you may have a condition like Cushing’s syndrome, which is characterized by elevated cortisol levels due to problems with your adrenal glands or steroid medications. Signs of Cushing’s syndrome include changes in appearance such as facial swelling, fat deposits on the back, severe stretch marks, and other symptoms such as high blood pressure, muscle loss, and irregular menstrual periods. In this case, you should not start adjusting your exercise plan, but rather visit a doctor and get tested.
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Chronically high cortisol levels can also cause anxiety, depression, headaches, muscle tension and pain, weight gain, and trouble falling asleep, Reed adds, but this can only be caused by selective training. That’s not true.
If you want more information, you can check your cortisol levels at a laboratory (either a direct-to-consumer company or your doctor), but they may not provide as much insight as you think. Dr Tan says hormone levels, especially cortisol, fluctuate frequently. You will likely get normal results and not the full picture.
The relationship between cortisol and working out
The thing about exercise is that it causes an instantaneous increase in cortisol. Because it just puts stress on your body. However, by the end of the cool-down, cortisol should naturally adjust to its normal resting rate. In general, regular physical activity helps manage stress and its responses as a whole, says Dr. Tan. Additionally, not all exercises are created equal. High-impact, high-intensity exercise, such as HIIT workouts or high-intensity strength training, induces more of this hormone, while lower-intensity exercise, such as yoga, releases more cortisol.
If you’re chronically stressed or find your cortisol levels high on certain days, choosing a lower-intensity workout may help your body relax, says Dr. Tan. Basically, you can choose any type of exercise that does not increase stress on your body.
However, you don’t always want to avoid more intense training. “Acute stressors are great for us in many ways,” says Reid. “That’s how we learn to adapt to stressful exercise.” To get the most benefits from your workouts, from heart health to muscle building, do more intense exercise to keep your heart rate up. Reed says it’s important to raise the bar. So why not do a HIIT workout today and go for a walk tomorrow?
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How to do low cortisol training
There is no one way to do a low cortisol workout (nor is there one clear definition). But if you’re wondering whether your activity is truly cortisol-friendly, you can think about two variables: impact and intensity. Walking, swimming, yoga, Pilates, and barre are all examples of low-impact exercise. These are all typically joint and muscle friendly workouts.
Next, you need to consider the intensity of your exercise. One way to judge the intensity of your workout is to think about it on a perceived exertion scale. On a scale of 1 to 10, how hard are you working? If your answer is 5 or less, your activity intensity is low, says Reid. You can also use a wearable device to measure your heart rate and keep your exercise routine below zone 3.
King says the key is to be intentional with your movements. Some of the same activities can also lower or raise cortisol, she says. For example, strength training can be made more cortisol-friendly by choosing resistance bands and lighter weights. (By the way, Reid says there are plenty of ways to encourage low-cortisol activity outside of working out. Enjoy a walking meeting or go for a long walk with your dog. You’ll see the benefits, too.) she says.)
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How to incorporate a low cortisol workout into your routine
Reed reiterates that a good fitness plan incorporates both high-intensity and low-intensity training. You can strategically alternate between the two, interspersing low-impact activities to give your body time to recover from stress-inducing exercise.
Schedule accordingly and aim to get 1-2 days each week. But if you’re having a particularly stressful week, it’s okay to stick with something less impactful.
You can also alternate between a low-cortisol approach and a high-cortisol approach during your training, says King. If you walk on a treadmill, add high-intensity and low-intensity intervals. Walk up the hill for a few minutes and then come back down. If you’re taking a walk in the park, try speeding up or slowing down your pace. This allows you to challenge and strengthen your body even when doing low cortisol workouts. “You get your heart rate up to a point where it’s healthy and good for you and you get endorphins, but then you bring your heart rate back to a steady state where it’s still less impactful.) It’s stressful,” she says. . If you’re a ballet guy like me, that’s why every class includes 5 minutes of cardio.
Can low cortisol training help with “cortisol face” and “cortisol belly”?
If you’ve been introduced to low cortisol workouts on TikTok, you’ve probably also been introduced to the terms “cortisol face” and “cortisol belly” along with it. The cortisol face refers to a round face that is thought to be caused by excess cortisol, and the cortisol belly refers to stubborn belly fat that is also thought to be caused by excess cortisol.
While you may notice changes in your face and body when you’re training for low cortisol, it’s likely not because you’re managing your hormones, Dr. Tan says. Exercising may cause you to lose weight and affect weight on your face and abdomen, but it’s not primarily because it addresses your cortisol levels.
While it’s true that Zone 2 and low-intensity workouts primarily burn fat for fuel, Reid says that’s not the same as losing adipose tissue. “They may be related, but just doing Zone 2 training won’t suddenly cause you to lose a lot of fat tissue,” Reid says. “That’s not all.”
Other ways to manage cortisol and stress
Beyond training, Dr. Tan says there are many ways to manage stress (and therefore cortisol), including mindfulness, meditation, and breathing exercises. Sleep also plays an important role in regulating cortisol. “It’s all about overall health,” she says. Therefore, you will want to do your best to deal with stressors in a healthy way and focus on maintaining a balanced and healthy lifestyle.
Olivia Luppino is an editorial assistant at Women’s Health covering health and fitness. She’s contributed to The Cut, POPSUGAR, and Salon, and has written about everything from New York Fashion Week to dating app trends to the U.S. Women’s National Soccer Team (aka her heroes). When Olivia isn’t writing, she can be found attending a Bravo show or running late to a barre class.
