Why? It all has to do with that hormone called cortisol. You may know it as one of our “stress hormones.” While cortisol has crucial roles in the body, too much can wreak havoc on your health—and the wrong workout could push you into unhealthy cortisol territory. But now, our “tigers” are things like demanding bosses, a leaky roof, stop-and-go traffic, or even our children. They can also be memories of traumatic experiences or situations like divorce. 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. Research1 also links it to chronic pain. Those needing to manage the psychological and physiological effects of cortisol, however, may need to carefully consider the form of exercise they engage in. Often, these are the people who feel completely depleted (not energized) after a workout and have difficulty recovering. The good news: Some forms of exercise, like yoga, are shown to have a positive effect on cortisol. For example, a study3 found that after even just one session of hatha yoga, participants were better able to handle stress (as measured by their own perception and their cortisol response) versus controls. The most stressed among us could benefit from avoiding forms of exercise that raise cortisol in favor of 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 stress4 by not only reducing cortisol but other stress markers such as c-reactive protein, blood pressure, heart rate, triglycerides, and tumor necrosis factor-alpha. In addition to yoga and Pilates, walking, slow jogging, swimming, and a variety of lower-intensity boutique fitness classes (like the Lit Method) are all great examples of cortisol-conscious workouts. Exercising at the right time for your body has been shown5 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, 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.
