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How regular exercise reduces stress by keeping ‘fight or flight’ hormone cortisol in check

A doctor explains how exercise such as yoga, walking and swimming stabilises the production of cortisol, helping us manage stress and relax

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Regular exercise helps maintain a healthy level of the stress hormone cortisol, according to German endocrinologist Dr Matthias Kroiss. Photo: Sam Tsang
dpa

For many of us, springtime brings a boost in mood and energy – we are 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”?
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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 mobilise energy reserves and regulate metabolism, and has an anti-inflammatory effect on the immune system.
Exercise, especially moderate forms such as swimming, are a great way to help the body stabilise cortisol production and manage stress, according to Kroiss. Photo: Shutterstock
Exercise, especially moderate forms such as swimming, are a great way to help the body stabilise cortisol production and manage stress, according to Kroiss. Photo: Shutterstock

In stressful situations, spikes in cortisol levels trigger the body’s “fight or flight” response, a heightened physiological state in reaction to a stressor.

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But it is problematic if levels are persistently high from, say, stress at work or in your private life, or alcohol or caffeine consumption, says German endocrinologist Dr Matthias Kroiss.

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