Cortisol Conscious Workouts

Vigorous exercise can be one of the best stress-busters out there.

What could be more empowering than finishing a tough CrossFit workout?

Or more freeing than leaving work behind on an evening run?

For some people, strenuous workouts can rejuvenate the mind and body. For others, especially those prone to chronic stress, these intense forms of exercise can actually leave them feeling depleted and do more harm than good.

The Role of Cortisol

Cortisol, also known as the stress hormone, can be an amazing thing. When exposed to “real” stress (i.e., a lunging tiger), cortisol kicks off a cascade of very useful physiological reactions. For example, glucose is released into the bloodstream so that your brain has ample fuel to manage the situation. Nonessential body systems, like digestion and reproduction, are temporarily put into “sleep mode” so you can optimally deal with the threat. In short, cortisol is a great survival tool. 

But now our tigers are bosses, a leak in the roof, traffic, and even our children.

They can also be memories of traumatic experiences, or situations like divorce or food insecurity. Our modern stressors may not be life-threatening but they can still feel soul-crushing. In response to these unavoidable triggers, cortisol ends up chronically elevated for some people. 

Persistently elevated cortisol has a detrimental effect on the body. It can lead to anxiety, depression, weight gain, heart problems, sleep disorders, digestive issues, headaches, and memory impairment. Research also links it to chronic pain. 

Cortisol Conscious Exercise

Studies show that high-intensity exercise like CrossFit or running causes a temporary rise in cortisol levels. For some people, this doesn’t cause a problem. Cortisol levels begin returning to normal as quickly as 15 minutes post-workout. 

Those needing to manage the psychological and physiological effects of cortisol, however, may need to carefully consider the form of exercise in which they engage. The good news is that some forms of exercise, like yoga, are shown to have a positive effect on cortisol. For example, a study found that after even just one session of Hatha yoga, participants were better able to handle stress (as measured by their own perception and cortisol response) versus controls. 

The most stressed among us could benefit from avoiding forms of exercise that raise cortisol in favor of a gentler movement that also requires mindfulness. During yoga or pilates sessions, for example, it’s important to focus on form and how your body feels in any given position. Mindfulness helps decrease the effects of stress by not only reducing cortisol but other stress markers like c-reactive protein, blood pressure, heart rate, triglycerides, and tumor necrosis factor-alpha. 

Timing is Key

Cortisol levels fluctuate throughout the day according to our circadian rhythms. They’re highest in the morning upon waking then slowly decline through the afternoon. Some people get a second wind in the evening. We all know that there are “morning people” and “night owls”, and this can be related to people’s unique cortisol patterns. 

Exercising at the right time for your body has been shown to minimize post-workout cortisol spikes. In other words, “morning people” who work out in the morning have lower cortisol spikes after exercise. Similarly, those who get a second wind of energy in the evening also have less dramatic rises is cortisol if they do their exercise at that time. 

People who exercise outside their peak time experience the biggest increases in post-workout cortisol as well as poorer performance. 

Intuitive Movement

Intuitive movement is the practice of checking in with your body to see how it feels like moving or exercising. For example, you may have planned a 4-mile run during your lunch break, but you’d much rather settle into a deep pigeon pose. Alternatively, the sun may be shining and you feel the burning urge to just get out there and sweat, not be stuck in a dark studio. 

Intuitive movement, or intuitive exercise, may take a little time to get used to. After all, it requires a mind-body connection and a commitment to being still and tuned-in. But the benefit is that you decide what exercise will serve you best at any given time. 

Make Your Workouts Work for You

Consider why you exercise.

Maybe it’s to improve body composition, enhance focus, increase endorphins, or reduce stress. Not all exercise is right for everybody. If you’re prone to stress and the negative impacts of elevated cortisol, you might better serve your overall fitness and health goals by choosing cortisol-conscious workouts like yoga, pilates, or any activity that leaves you feeling wonderful, not wiped. 

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