'STRESS HORMONE' CORTISOL: EXERCISE IS THE KEY TO KEEPING IT IN CHECK

For many if not most of us, springtime brings a boost in mood and energy - we're drawn to the outdoors and become more physically active. This not only has positive effects on our cardiovascular system, but also on our body's stress regulation.

How does exercise affect levels of the steroid hormone cortisol, known as the primary "stress hormone"?

Produced and secreted into the bloodstream by the adrenal glands, atop the kidneys, cortisol is one of the most important hormones in the body. Among other things, it helps to mobilize energy reserves and regulate metabolism, and has an anti-inflammatory effect on the immune system.

In stressful situations, short spikes in cortisol levels trigger the body's "fight or flight" mode, a heightened physiological state to react to the stressor. But it's problematic if levels are persistently high from, say, stress at work or in your private life, or alcohol or caffeine consumption, says endocrinologist Dr Matthias Kroiss.

"Chronic stress unbalances levels of the hormone," he says. "This can lead to sleep problems, high blood pressure and even a weakened immune system."

Exercise helps maintain a healthy balance: "People who exercise regularly are often less stressed and have a healthier cortisol curve," Kroiss explains, since regular physical activity stabilizes stress hormone production and enables you to relax more quickly.

He especially recommends moderate forms of exercise such as biking, swimming, taking walks or practising yoga, all of which also contribute to mental relaxation, he says.

Too much exercise without adequate recuperation can have the opposite effect though: "If you constantly overtax yourself and don't allow for sufficient recovery periods, you risk having chronically high cortisol levels," Kroiss warns. "Exercise should be strenuous, but mainly enjoyable."

2025-05-08T14:42:01Z