Intense exercise increases cortisol levels, while milder exercise with a meditative component keeps cortisol production to a minimum. Regular exercise leads to a higher threshold for physical stress and lower cortisol levels. Mind-body-spirit activities like yoga and tai chi maintain or lower cortisol levels. Prolonged periods of strenuous exercise can lead to persistently high cortisol levels, causing health problems. Gradually increasing fitness levels and maintaining moderate exercise leads to balanced cortisol levels and a healthier reaction to stress.
Researchers have found a clear connection between cortisol and exercise. The amount of cortisol produced by the body is proportional to the intensity of the exercise or stress. Intense forms of exercise, such as running or lifting heavy weights, increase cortisol levels. Milder forms of exercise with a meditative component, such as tai chi, walking, or yoga, keep cortisol production to a minimum. A person who exercises regularly will have a higher threshold for physical stress and will experience lower cortisol levels in reaction to intense exercise than an inactive person who attempts the same level of activity.
The connection between cortisol and exercise is clear, but it varies from individual to individual. The body releases cortisol in reaction to stressful events, whether physical, mental, or emotional. When a person exercises vigorously, the body perceives this as a form of stress and releases cortisol. Cortisol causes the breakdown of protein and fat and produces new glucose. This process builds on stored energy and increases body fuel to meet perceived physical demands.
An active individual will experience a different relationship between cortisol and exercise than someone who leads a sedentary lifestyle. A person who has been running daily at a moderate pace will not necessarily experience a high level of cortisol release during their daily training. If her inactive friend follows the daily exercise, it is very likely that she experiences high cortisol levels doing the same exercise because her body is not used to physical exertion. Similarly, if the daily runner were to suddenly increase her pace or significantly increase the number of miles or kilometers she jogs daily, her body might perceive this sudden intensity as a stressor and increase cortisol production.
Cortisol and exercise connections have also been observed in forms of exercise that are generally associated with stress reduction. Yoga and tai chi, and other mind-body-spirit activities are known to maintain cortisol levels or even lower them in some cases. These activities often involve meditation, deep breathing, and visualization, which help relax the body and reduce stress levels.
Understanding the relationship between cortisol and exercise is important because, in some cases, prolonged periods of strenuous exercise can lead to persistently high cortisol levels. Depending on the person and the situation, high cortisol levels have been shown to cause infertility, a weakened immune system, and decreased bone density. High cortisol levels are also associated with weight gain, specifically in the abdominal region. People who gradually increase their fitness levels and maintain a regular program of moderate exercise generally experience balanced cortisol levels and demonstrate a healthier reaction to stress in all aspects of their lives.
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