What you'll learn here |
Exercise and cortisol are linked. But how? Learn all about how steps could be the way to get on top of cortisol and start a journey to a new you.
Are you just setting out on your fitness journey or looking for a low-impact way to shed those extra pounds?
Welcome. You're in the right place!
Exercise isn’t all about hitting it hard at the gym, whatever the Socials might tell you. When you’re just starting out, an enjoyable, low-impact exercise that fits in and around your lifestyle is more likely to keep you consistent. And with consistency comes results!
Don’t punish yourself with anything extreme. Think long-term wins and small changes.
You're not alone—we're here to help you get there.
So, grab your sneakers, and let's explore why walking and other low-impact exercises are fantastic for managing your cortisol levels while boosting your journey to the new you.
After reading this, you'll see why walking is a powerhouse for your health and be ready to download our Steps Tracker to keep you motivated and on track.
Let’s get moving!
Cortisol and exercise: What you need to know
You’re forgiven for not exactly knowing how cortisol and exercise are linked.
But there’s a fascinating relationship between physical activity and stress hormone response—one you need to understand if you’re looking to get fit and feel fabulous while beating stress and its effects.
Don’t get us wrong, exercise is great for your happiness and health! But understanding which type of exercise can benefit you the most is key.
Did you know? Certain types of physical activity can influence cortisol levels in different ways — and ways that may not be right for you.
What is cortisol, exactly?
Cortisol, often dubbed the "stress hormone," plays a vital role in the body's fight-or-flight response, mobilizing energy reserves for immediate use.
The fight-or-flight response is a physiological reaction to a perceived harmful event, attack, or threat to survival.
In a fight-or-flight situation, hormones, including cortisol and adrenaline (epinephrine), are released, preparing the body to either fight the threat or flee from it.
This response is essential for survival and involves various physiological changes like increased heart rate, elevated blood pressure, and heightened alertness.
So how are cortisol and exercise linked?
During exercise, cortisol levels significantly rise, although temporarily, especially in response to high-intensity workouts (things like CrossFit, circuit training and spinning classes).
This physiological reaction is part of the body's natural adaptation to physical stressors, especially if you take part in high-intensity exercise. It’s natural and normal.
The temporary increase in cortisol helps mobilise energy stores, boosts tissue repair, and supports the fight-or-flight response.
All good… right?
Does cortisol make you gain weight?
Ready to be surprised?
While cortisol plays a key role in your body's response to stress (and we need it as a biological response), it can sometimes get a bad rap when it comes to weight management.
Why? Well, because it can affect your weight.
When higher cortisol levels are elevated for extended periods—like when you’re experiencing short term or long term chronic stress, or taking part in a spin class —it can lead to increased fat storage, especially around the belly.
It’s only the body preparing your body for the demands of the intense activity ahead, but surprisingly, it can result in weight gain.
Acute increases in cortisol during exercise are beneficial for your performance and energy levels.
But, high-impact training can lead to fluctuations in weight management, particularly around the belly.
Cortisol and fat storage
Cortisol affects where fat goes in your body by nudging it to store more fat around your belly and abdominal organs.
This type of fat, called visceral fat, is active in your body's metabolism and can lead to health problems like metabolic disorders and heart issues.
Over time, these conditions can lead to the development of metabolic disorders such as type 2 diabetes, cardiovascular disease, and fatty liver disease.
We’re not trying to scare you. We’re warning of the harmful effects of visceral fat build up. It’s another reason to get your stress in check.
So, what other things happen when cortisol levels are higher than normal?
Increased appetite
Cortisol can stimulate appetite, especially for foods high in sugar and fat. Cue cravings, overeating and potential weight gain.
Have you had a time when this has happened? Maybe when you’ve had a stressful time at home, disrupted sleep or you’ve been unhappy at work?
Glucose metabolism
“What is that?” we hear you say. Cortisol impacts how our body handles glucose, which is a type of sugar.
It does this by encouraging the creation of glucose from sources other than carbohydrates, like proteins or fats, in a process called gluconeogenesis (don’t worry, we’re not going to test you on this).
When cortisol levels are high, it can also make our cells less responsive to insulin, the hormone that helps regulate blood sugar.
The result?
There are then higher insulin levels in the blood, which can cause more fat to be stored, especially in places like around our organs where visceral fat builds up.
Lipid metabolism
Yes, another sciencey term!
Cortisol also influences how our body handles fats. It helps release fatty acids stored in fat tissues to give us energy when we're stressed.
But if cortisol stays high for a long time, it can mess up this process. This disruption can lead to more fat being stored in our body.
Muscle breakdown
When cortisol stays high for too long, it can even break down muscle tissue.
Muscles help us burn calories, so losing muscle mass can slow down our metabolism. This might make it harder to manage your weight.
As you can see, cortisol can promote fat storage in quite a variety of ways. Some you may be experiencing right now.
But it’s not all doom and gloom.
As we'll discuss soon, embracing different types of exercise can control your cortisol responses and achieve your fitness goals. You’ll feel better, look better, and enjoy life better as a result.
You’re worth it.
Does exercise increase cortisol?
The quick answer is…yes. The longer answer is that not all exercise increases cortisol to a level that might result in weight gain.
Short-term boost
During intense workouts like sprinting, HIIT, or weightlifting, cortisol levels rise. This is normal and helps you deal with physical stress by boosting energy and supporting muscle repair.
Chronic elevation
Rest is important, too.
If you’re constantly pushing yourself with high-intensity exercise without enough rest, cortisol can stay elevated for too long. This can lead to issues like muscle breakdown and increased fat storage, particularly around the belly.
But if you’re prone to belly weight gain, you might want to approach exercise carefully.
High-intensity workouts can raise cortisol levels, possibly causing more fat to accumulate around your belly.
It's smart to mix intense exercise with rest and think about gentler options if you're worried about gaining belly fat due to cortisol.
Exercises that increase cortisol
We’ve touched on them briefly, but let’s look at them in a little more detail.
High-Intensity Interval Training (HIIT)
HIIT workouts, with their quick bursts of intense activity followed by short rests, can lead to higher cortisol levels.
This type of exercise pushes your body hard, prompting cortisol release to help manage the physical demands and fuel your muscles.
Heavy weightlifting
When you lift heavy weights, your body responds with a spike in cortisol. This hormone helps repair and build muscle tissue, which is essential for getting stronger.
Sprinting and intense cardio workouts
Activities like sprinting and vigorous cardio also cause a temporary rise in cortisol.
These exercises demand rapid energy release, so cortisol steps in to mobilise glucose and fats to fuel your efforts.
Read: Low-Intensity Workouts: Essential Tips, Ideas & Benefits
Can exercise lower cortisol?
Oh, absolutely.
We’re not suggesting that intense physical exercise is bad per se, but finding a low-impact activity you enjoy and can fit into your schedule may work better for your fitness and weight loss journey as you start out.
If your waist is where you tend to gather weight, low-impact exercises might be particularly beneficial. We all have a place where our body likes to store weight.
Low-impact exercises like walking help reduce stress levels, leading to lower cortisol secretion and less strain on the body.
Studies have shown that regular, low-impact exercise is beneficial to weight loss and weight maintenance efforts over the long term.
One particular study found that moderate-intensity exercise, performed at 55% to 69% of maximum heart rate, is effective for managing body weight (this is compared to more vigorous activities).
It also found it was often more sustainable and easier to keep up long term.
Another study suggests that low-intensity physical activity does not significantly increase cortisol levels, which can help reduce stress-related fat storage.
What are the other benefits of low-impact exercise?
Okay, what are the other benefits of low-impact exercise? Well, it turns out quite a few.
Let’s explore.
Reduces stress
One of the best benefits of low-impact exercise like walking or yoga is its effect on your wellbeing.
Taking part in regular physical activity like walking can significantly reduce stress levels and improve mental health.
It lowers the production of the stress hormone cortisol, helping you feel more relaxed and balanced.
And breathe.
Better health
Low-impact exercises contribute to better cardiovascular health, lower blood pressure, and reduced risk of heart disease.
They also help you maintain a healthy body mass index (BMI) and improve your physical performance. The better performance you give, the more calories you burn.
Aerobic exercise
This type of physical activity involves continuous and rhythmic movements using large muscle groups, which increases your heart rate and breathing.
It improves the efficiency of your cardiovascular system in absorbing and transporting oxygen. So, hello, walking, jogging, and cycling.
Let’s get some regular exercise in the diary.
Consistency is key…
Performing low-impact exercises on consecutive days helps in establishing a routine that supports long-term weight loss and well being.
Exercises that lower cortisol
Regular low-impact exercise helps your body become more efficient at managing stress, ultimately lowering cortisol levels over time.
Low-impact exercises like walking and yoga are gentle on the joints and involve minimal stress or impact on the body.
These exercises are ideal as a starting point if you’re looking to get healthier and maybe lose some weight.
They’re also ideal for those looking to improve their fitness levels without putting excessive strain on their bodies.
Here are the exercises you could try.
Walking
Walking is a fantastic low-impact exercise that can significantly reduce cortisol.
Taking a brisk walk, whether it's in the morning, during lunch breaks, or in the evening, can help lower stress levels and bring on various mental health benefits like reduced anxiety and a better mood!
Some of the other benefits of walking are improved cardiovascular health and better blood pressure control. These physical health benefits are crucial for the future of your health!
Top tips…
- Aim for at least 7,000 to 10,000 steps a day.
- For exercise intensity, go for brisk walking (moderate intensity) which means you should be able to talk but not sing.
- exercise duration: for at least 30 minutes a day, five days a week.
Read: Creating a Sustainable Weight Loss Plan: Tips and Tricks
Other low-impact exercises?
Yoga
Adding deep breathing and mindful movements, yoga is known for its tendency to reduce stress. It helps balance the body’s levels of cortisol and improves both mental and physical health.
Swimming
The buoyancy of water reduces the strain on joints, making swimming a superb low-impact exercise.
It helps improve cardiovascular health, promotes a sense of calm and is linked to improved brain health and better cognitive function.
Top tips…
- Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
- Add moderate to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
- Gain even more benefits by being active at least 300 minutes (five hours) per week.
- Increase the amount and intensity gradually over time.
Read: Is Walking Exercise? (How To Use Steps To Lose Weight)
Walking and mental health
If you’re looking for stress reduction as well as to get healthy and in shape, the mental health benefits of walking are impressive!
Not only will walking on a regular basis improve your body, but it will also bolster your wellbeing.
This type of physical activity helps regulate your circadian rhythm, promoting more restful, and consistent sleep patterns.
And don't forget the endorphins released during walking can elevate your mood, helping you feel happier and more positive!
Better health, better mental health. And walking is the perfect exercise for feeling great.
Let’s just quickly discuss a few exercises you can do to supplement your new walking routine if you tend to put on weight around your belly.
These exercises target the abdomen so you can tone up and get strong at the same time.
Crunches: These are classic exercises that target the upper abdominal muscles. They can be done on the floor with knees bent or on a stability ball to add difficulty.
Leg Raises: Leg raises target the lower abdominal muscles. You can do them lying on your back and lifting your legs towards the ceiling while keeping them straight.
Planks: Planks engage multiple core muscles, including the rectus abdominis, transverse abdominis, and obliques. Hold a plank position on your elbows and toes, keeping your body straight and core engaged.
Russian Twists: This exercise targets the obliques. Sit on the floor with knees bent, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball.
Aim to work your abdominal muscles two to three times per week. This allows for a good amount of recovery between sessions while still providing stimulus for muscle growth and toning.
Rotate through different abdominal exercises to target all areas of your core, including upper abs, lower abs, and obliques. This helps prevent overuse injuries and ensures balanced development. No one wants overdeveloped muscles on one side!
Focus on quality rather than quantity. Perform each exercise with proper form and control to effectively engage the muscles. It's better to do fewer reps with good form than many reps with poor form.
Allow at least 48 hours of rest between abdominal workouts to allow muscles to recover and repair. Overtraining can lead to fatigue and injury and this will set back your progress!
How to check if you have cortisol
Feeling stressed? Long-term high cortisol can be damaging, so it's important to be aware of your levels.
Finding out is easier than you might think!
Here’s what to do…
- Visit your doctor. Your healthcare provider can order a cortisol test, which typically involves a blood, urine, or saliva sample. This test will give you a clear picture of what your cortisol is doing.
- Home test kits: There are also at-home test kits available that use saliva samples. You send these samples to a lab, and they’ll provide you with your results.
- Look for symptoms: While not a substitute for testing, being aware of symptoms can be helpful. High levels of cortisol might lead to weight gain (especially around the abdomen), high blood pressure, mood swings, and fatigue. If you notice these, it might be time to check your levels.
Download our Step Tracker…
Now you know all about the physical and psychological benefits of walking—you might be interested in starting your fitness journey right now.
Block out a few times this week, ask a friend to join you and have a catch up as well as work out the fun way.
Oh, and you can download our FREE Step Tracker to keep a record of your achievements! But our support doesn’t stop there…
Our official blog is also packed with expert advice on how to get your fitness journey started…
Not sure how many steps to do a day? Don’t know how to fit in more steps? We’ve got you.
Want to know the best time to go for a walk? We’ll tell you.
It’s time to put your best foot forward and embrace walking as a way to reduce stress, tone up and feel good.
We’re with you every step of the way.
