Finding Balance: How to Use Low-Cortisol Workouts for Stress Management and Fitness

Low-cortisol workouts are highly publicized for stress-reducing purposes and serve as a way to get in shape without putting extra strain on the body. These low-impact, low-intensity exercises are specifically helpful during high-stress periods that your body might prefer over a fitness routine that it's simply not ready for. Experts note that these workouts should not be relied on as the only choice for an effective balance in a fitness routine.

What Are Low-Cortisol Workouts?

Low-cortisol exercises minimize cortisol release, often called the "stress hormone." Examples of low-cortisol workouts are: walking, yoga, Pilates, swimming, and barre. These activities generally fall in the low values of Rate of Perceived Exertion (RPE) scale that is around 5 or lower on a 1-to-10 scale.

The purpose of low-cortisol workouts is straightforward: even though all exercise causes a temporary increase in cortisol due to your body's stress response, low-cortisol exercises probably won't cause such dramatic spikes. For people dealing with chronic stress, or recovering from intense training, low-cortisol exercises can offer a chance to remain active without taxing their systems too much.

The Advantages of Low-Cortisol Exercises

These exercises have a number of benefits:

Better Mood: Endorphin production increases, which makes you much more positive and centered when you've got some gentle movement going on.

Improved Sleep Quality: Low-intensity exercises regulate stress, which means sleep is normally easy to fall into and stay in.

Easier Recovery: They give your body the time to heal as well as recover after periods of intense exercise or stress.

Lowering Overtraining: People who get easy burnout find these exercises a good way to stick with an active lifestyle.

Limitations: Why You Shouldn't Use Them in Isolation

While these exercises are excellent for recovery and stress relief, experts are wary of using them as a replacement for all other kinds of exercise. Dr. Rachelle Reed, exercise scientist, writes that more intense exercise—like HIIT or weightlifting—is necessary to construct cardiovascular fitness, develop muscle strength, and improve metabolic function.

The key is balance. Alternating between high-intensity and low-intensity workouts ensures you’re getting the full range of physical and mental health benefits. Avoiding higher-intensity workouts altogether could limit your fitness gains and long-term adaptability to physical stressors.

How to Incorporate Low-Cortisol Workouts Into Your Routine

If you’re considering adding low-cortisol workouts to your fitness plan, here are some tips to get started:

Balance High and Low-Intensity Days: Include 1–2 low-impact sessions per week, with higher-intensity workouts in between. For instance, do a challenging strength training session followed by some yoga or Pilates to give your body a break.

Modify High-Intensity Workouts: You can modify strength training or cardio to make them more cortisol-friendly. For example, switch heavy weights to resistance bands or short, less intense cardio sessions.

Low-Cortisol Activities Should Be Part of Daily Life: Low-cortisol activity does not need to exist only in the confines of structured workouts. Such activities might include long walks with a dog, light work-stretching breaks, or even a lazy swim.

Intervals: Mix both low- and high-intensity exercise within one session. For example, while walking, you could periodically do short bursts of faster walking or incline challenges that would increase your heart rate briefly before returning to the slow walk.

The Cortisol Connection: Exercise and Stress

A naturally occurring hormone that regulates metabolism, immune function, and energy, cortisol is often otherwise known as the body's stress hormone - it is released by the body at times of physical or psychological strain.

Exercise, even low-intensity forms, temporarily raises cortisol levels. However, the spike is generally short-lived, and regular physical activity helps your body become more efficient at managing stress overall. High-intensity workouts, while beneficial, elicit a larger cortisol response. Low-intensity options, on the other hand, are better for days when you’re already feeling stressed or overwhelmed.

Other Ways to Manage Stress and Cortisol

Exercise is just one part of the equation. For comprehensive stress management, add any of these to your repertoire:

Mindfulness and Meditation: Deep breathing can even slow down cortisol levels and generally improve mental health.

Get Good Sleep: Aim for 7–9 hours of sleep with good quality that allows your body to regulate cortisol.

Eat a Balanced Diet: A diet of whole foods simply supports balance in hormones and overall health.

Can Low-Cortisol Workouts Reduce "Cortisol Face" and "Cortisol Belly"?

Thus, people usually associate low-cortisol workouts with elimination of "cortisol face" (a rounder face) or "cortisol belly" (stubborn belly fat). Those claims are overdone, but workouts at a low intensity, taken alone, may play a role in losing weight or even body recomposition, given proper lifestyle. Significant changes in body shape are more likely the result of overall changes to their lifestyle rather than an attempt to control cortisol in these areas.

Getting Your Balance

Low-cortisol workouts are great when trying to stay active during high-stress times or on recovery days. However, for an all-around fitness routine, they shouldn't replace higher-intensity workouts but complement them for a sustainable plan that supports both physical health and mental well-being.

By incorporating a mix of high- and low-intensity workouts, managing stress through mindfulness, and maintaining a balanced lifestyle, you’ll be able to optimize your fitness while keeping cortisol levels in check.