Stress management and well-being: Exercise to reduce cortisol levels

After discussing the role of nutrition in the first article in our "Stress management and well-being" series, we now turn our attention to another crucial component: Regular exercise. Physical activity is a natural and effective way to lower cortisol levels and manage stress in the long term.

Exercise and cortisol: How the body reacts to exercise

Cortisol, often referred to as the "stress hormone", is necessary in acute stress situations to quickly give the body energy and alertness. However, chronically elevated cortisol levels can be harmful. Exercise plays a key role in helping the body to regulate this excess cortisol.

Regular exercise, especially endurance training and strength exercises, can help to lower cortisol levels in the long term. A 2023 study showed that regular physical activity reduces activity in the amygdala, a brain region responsible for processing stress. This not only improves the response to stress, but also supports general stress management.

Acute and chronic effect of exercise

1. Short term: While intense exercise can raise cortisol levels in the short term to help the body cope with physical exertion, levels quickly normalize after exercise and even drop below baseline levels in the long term. This process improves resilience to stress and helps to prevent cortisol levels from remaining chronically elevated.
2. Long-term: Regular exercise leads to an improvement in sleep quality, which in turn has a direct influence on cortisol regulation. Sleep disorders increase cortisol levels, while restful sleep stabilizes the hormone balance and promotes stress resistance.

What kind of exercise helps best?

Not every type of exercise has the same effect on cortisol levels. Moderate activities such as yoga, walking, dancing and cycling have been shown to achieve the best results in lowering stress hormone levels and thus improving general well-being. Studies show that just 30 minutes of moderate exercise a day is enough to lower cortisol levels.

During endurance exercise, such as cycling, the body uses oxygen to burn fats and carbohydrates to generate energy. This strengthens the cardiovascular system and improves the efficiency of oxygen uptake and utilization by the body. This process can help to lower blood pressure, keep the heart healthier and therefore reduce stress.

Gentle exercises such as yoga or Pilates, on the other hand, help to calm the nervous system and promote the body's ability to adapt to stressful situations in the long term. They not only strengthen the body, but also the mind by promoting the relaxation response and thus reducing chronic stress.

Exercise for happiness hormones

In addition to the direct effect on cortisol levels, regular exercise also improves the release of endorphins, which are known as "happiness hormones". These hormones improve mood and reduce symptoms of anxiety and depression. Physical activity improves emotional and mental health, which in turn breaks the stress cycle.

Conclusion: Exercise as part of holistic stress management

Regular exercise is a natural way and an essential component of a holistic approach to sustainably lowering cortisol levels and feeling better in your body. Whether it's yoga, swimming or a relaxing hike - any form of activity can help to make the body more resistant to stress. By integrating exercise into your daily routine, you can not only improve your physical health, but also your mental resilience. It is important that exercise is not perceived as an additional stressful obligation, but as a joyful routine that can be integrated into everyday life.

In the next blog post in this series, we will take a closer look at the next module "Sleep and relaxation techniques" and show you how you can sustainably improve your health and well-being through targeted stress management strategies.

Sources:

1. Frontiers: Chronic physical exercise and stress reduction study (2023)
2. Mayo Clinic: Exercise as a stress management tool (2023)
3. Sports Nutrition Journal: Cortisol reduction through exercise (2022)
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8. Anderson, T., & Wideman, L. (2017). Exercise and the Cortisol Awakening Response: A Systematic Review and Meta-analysis. Sports Medicine, 47(6), 1103-1114.