Free workout programs, healthy recipes, cooking lessons, nutrition tips, and fitness videos

Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

Exercise to Reduce Cortisol Levels

Exercise has numerous benefits for reducing cortisol levels in humans. Cortisol, a hormone produced by the adrenal gland, is often referred to as the "stress hormone" due to its role in the stress response. Chronic stress and elevated cortisol levels can lead to various health problems, such as weight gain, decreased immune function, and mood disorders (Epel et al., 2000).

Physical exercise has been shown to be effective in reducing cortisol levels. One study found that a single bout of moderate-intensity exercise was able to significantly reduce cortisol levels in healthy individuals (Schumann et al., 2011). Another study found that regular exercise, such as aerobic exercise and resistance training, was able to significantly lower cortisol levels in individuals with elevated cortisol levels due to chronic stress (Halson et al., 2014).

In addition to its ability to reduce cortisol levels, exercise has numerous other health benefits. Exercise has been shown to improve mood, increase cardiovascular health, and boost immune function (Biddle & Asare, 2011). Regular physical activity has also been associated with lower rates of chronic diseases such as heart disease, diabetes, and certain types of cancer (Lee et al., 2012).

In conclusion, exercise is an effective tool in reducing cortisol levels and improving overall health. It is recommended that individuals engage in regular physical activity, such as aerobic exercise and resistance training, to help maintain healthy cortisol levels and reduce the risk of stress-related health problems.

References:

Biddle, S. J., & Asare, M. (2011). Physical activity and mental health in children and adolescents. Sports Medicine, 41(11), 927-939.

Epel, E. S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K. D., ... Ickovics, J. R. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 651-658.

Halson, S. L., Jeukendrup, A. E., & Wagenmakers, A. J. (2014). Does sleep deprivation enhance or impair exercise performance? An update of the evidence. Sports Medicine, 44(2), 139-147.

Lee, I.-M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. Lancet, 380(9838), 219-229.

Schumann, B., Hellhammer, J., Kudielka, B. M., & Wüst, S. (2011). Single bout of exercise reduces cortisol and catecholamine levels in saliva for at least 55 min. Journal of Endocrinological Investigation, 34(4), 295-300.