The #1 Type of Exercise To Try if You Have High Cortisol Levels

Beth Ann Mayer
·6 min read
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Woman exercising to reduce high cortisol

"Log 150 minutes of moderate-intensity exercise every week" is tried and true advice from healthcare professionals. Sure, regular exercise can lower the risk of heart disease, but research as recent as 2023 shows that exercise can boost mental well-being too. 

If you go far enough down the social media rabbit hole, though, you'll see posts about exercises that can boost levels of cortisol, a stress hormone. They're not baseless. One 2021 review found that high-intensity interval training increased cortisol levels. So, which is it? Can exercise lower stress or exacerbate cortisol levels?

Actually, both things are true. "In general, exercise causes an increase in blood cortisol levels," says Dr. Dena G. Arumugam, MD, the director of obesity medicine at Hackensack Meridian Jersey Shore University Medical Center. "High-intensity exercises cause an increase in cortisol shortly after the activity, but levels decrease after a few hours of continued exercise."

With that in mind, she says that regular exercise can also help reduce cortisol over time as it is good for managing stress and promoting good health. "It can also provide greater recovery from acutely stressful situations."

When it comes to exercise and reducing cortisol levels, experts say one activity is a cut above the rest. Here's what you need to know.

Related: High Cholesterol Isn't Always a Cause for Alarm—Here's Why, According to Cardiologists

What Is Cortisol?

Cortisol is a hormone that helps regulate our body's stress response, explains Dr. Divya Yogi-Morren, MD, of the Cleveland Clinic.

"Back in the pre-historic days, if a lion was chasing you, you needed a peak in cortisol to know to run and escape," Dr. Yogi-Morren says. "Cortisol was always meant to go up in response to acute stress...In modern-day life, lions don’t chase us, but we have more persistent stress. We have stressful jobs. Even the commute can be stressful.”

So, while cortisol can be life-saving, it can also negatively impact our health. "The main thing we are concerned bout as endocrinologists is that these high cortisol levels can affect your glucose and blood pressure," Dr. Yogi-Morren says.

There can be several signs of high cortisol levels, and they can manifest in physical and mental ways. "Elevated cortisol can cause a myriad of nonspecific symptoms such as anxiety, depression, gastrointestinal distress, sleep disturbances and weight gain," says Dr. Jesse Shaw, D.O., an associate professor of sports medicine at the University of Western States.

What Is the Best Exercise To Reduce Cortisol?

Dr. Yogi-Morren recommends walking. "It's free, it's accessible, it requires no special equipment and you can control the intensity," Dr. Yogi-Morren says.

The ability to control the intensity is critical. "Cardiovascular exercise at a low-moderate intensity is likely to improve brain chemistry, which reduces cortisol, and it is less likely to be a stressor," says Dr. Lina Begdache, Ph.D., RDN, of the Decker College of Nursing and Health Sciences at Binghamton University.

Dr. Shaw says exercise recommendations are personal but agrees that activities like walking are a solid go-to, explaining, "Exercise such as walking, jogging or even strength training can be of benefit if we ensure a level of rating of perceived exertion that is on the lower end."

Related: This 30-Second Habit Could Be a Gamechanger for Your Energy Levels

How to start a walking routine

Exercise is frequently recommended for physical and mental health, but people should still get the OK from a doctor. "Everyone should contact a physician before starting an exercise program, even if it’s a low or moderate intensity," says Dr. Yogi-Morren, adding that providers may exercise caution with individuals with a history of chronic conditions like heart, lung or mobility issues. However, generally, there's a high chance you'll get a double thumbs-up. "Walking is the easiest to get a pass from a physician," Dr. Yogi-Morren says.

Once a physician has given you the go-ahead, resist any urges to walk for hours at the fastest pace possible.

"You want to start slow," says Dr. Yogi-Morren. "Sometimes, I say start at five or 10 minutes three times per week and build from there. The last thing I want is for someone to start too hard and quit because they get hurt…no pun intended, but I tell people this is a marathon, not a sprint."

Dr. Begdache agrees that slow and steady wins the race, saying, "Achieving goals is rewarding, which will increase the motivation to do more."

Ultimately, Dr. Yogi-Morren recommends working up to 45 minutes of walking per day, three to four times per week.

Other Exercises To Lower Cortisol Levels

The accessibility and low-impact nature of walking may have earned it top billing among some experts. However, you don't have to walk this way to lower cortisol levels if the idea doesn't appeal to you. Some people may find other forms of exercise more enjoyable. The key is to find something you like.

"If you are already experiencing elevated levels of cortisol chronically, then you should select an exercise that can provide some enjoyment and produce beneficial physiological changes," Dr. Shaw suggests.

Dr. Begdache concurs, explaining, "Forcing yourself to perform an exercise that does not bring any pleasure may become a stressor. Therefore, I suggest performing an activity that you enjoy."

You're also more likely to stick with an activity if you actually enjoy it. Dr. Yogi-Morren says that other cortisol-lowering exercises include swimming and yoga.

Related: Is Waking Up in the Middle of the Night Normal? Here's What Sleep Doctors Say

Can You Do HIIT if Cortisol Is High?

The answer to this question is person-dependent, but people with high cortisol will want to pay close attention to their bodies when doing HIIT. Some people can do HIIT without exacerbating cortisol levels consistently, provided they work in adequate recovery.

"While these programs have application, especially in a sporting and trained population, they carry a higher intensity and level of physical and emotional stress, which can be difficult to manage without clearly defined goals and schedule," Dr. Shaw explains. "This leads me to really suggest individuals educate themselves on appropriate planning, periodization and programming when we discuss training schedules."

Speak with your doctor about developing a schedule that works for your body.

Next up: Here's Why High Cholesterol Isn't Always a Cause for Alarm, According to Cardiologists

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