Most of us know that exercise is good for both body and mind, but its effects go much deeper than just improving fitness. Regular physical activity has been shown in numerous studies to reduce stress by regulating key hormones, including endorphins and cortisol. Understanding how these hormones work can help you tailor your workouts for better mood balance, energy, and overall well-being.
The Role of Endorphins and Cortisol
When you move your body, your brain releases endorphins, often called the “happy hormones.” These act as natural mood boosters and mild painkillers, helping to create that post-exercise sense of calm and satisfaction.
Cortisol, on the other hand, is a steroid hormone produced by the adrenal glands. It’s often known as the body’s main stress hormone, helping to regulate the “fight or flight” response. Beyond stress management, cortisol plays a key role in:
-
Supporting metabolism of carbohydrates, fats, and proteins
-
Regulating blood pressure and heart rate
-
Controlling inflammation
-
Influencing immune system function
Cortisol levels naturally follow a daily rhythm. They peak in the early morning to help you wake up and gradually decline throughout the day, reaching their lowest point in the evening to allow your body to rest.
However, when cortisol stays too high or too low for long periods, it can disrupt this rhythm and contribute to issues like fatigue, anxiety, mood changes, and sleep problems.
Signs of High Cortisol Levels
When cortisol remains elevated, you might experience:
-
Feeling “wired” but tired
-
Anxiety or irritability
-
Cravings for sugar or refined carbs
-
Weight gain, especially around the abdomen
-
Low libido
-
Poor concentration or brain fog
-
Puffy face or swelling
-
Irregular menstrual cycles or fertility challenges
-
Difficulty sleeping
-
Slow muscle recovery after exercise
Exercise for Individuals with High Cortisol
If your cortisol levels tend to run high, the type and timing of exercise can make a big difference.
The best time to work out is usually late morning to early afternoon (10 a.m. to 2 p.m.), when cortisol is naturally declining but energy levels are still good. Exercising during this period helps support performance without adding stress to the adrenal system.
Best exercise types for high cortisol:
-
Moderate cardio (such as cycling, brisk walking, or light jogging)
-
Strength training with moderate weights
-
Gentle yoga or Pilates
For many people, that mid-day window isn’t realistic due to work schedules. If you prefer morning workouts, choose gentler activities like walking, stretching, or restorative yoga. A small carbohydrate-rich snack before your workout can help moderate the cortisol response.
If you exercise in the evening, avoid intense or highly stimulating workouts within 2 to 3 hours of bedtime. Because cortisol is naturally low in the evening, intense training can cause a spike that interferes with sleep.
Signs of Low Cortisol Levels
When cortisol levels are low, it often reflects a disruption in the body’s normal stress response system. This can happen after long periods of physical or emotional stress, illness, or poor sleep. Over time, the communication between the brain and adrenal glands can become less efficient, which may result in cortisol being produced at the wrong times or in lower-than-ideal amounts.
-
Persistent fatigue, even after a full night of sleep
-
Feeling weak or lightheaded, especially when standing up
-
Low blood pressure
-
Dizziness
-
Mood changes such as irritability or low mood
-
Cravings for salt
-
Low appetite or nausea
-
Unexplained weight loss
-
Poor stress tolerance
-
Feeling overwhelmed by tasks that were once manageable
-
Trouble concentrating
-
Low energy in the morning with slight improvement later in the day
-
Increased sensitivity to cold
-
Prolonged recovery after physical activity
Exercise for Individuals with Low Cortisol
For those with low cortisol levels, often linked to adrenal fatigue or burnout, exercise can still be very beneficial, but it needs to be approached carefully. The goal is not to push your limits, but to restore balance and energy.
Again, late morning to early afternoon (10 a.m. to 2 p.m.) is an ideal time to exercise. This aligns with your body’s natural rhythm and helps avoid unnecessary stress on the adrenal glands.
Best exercise types for low cortisol:
-
Brisk walking
-
Swimming or water aerobics
-
Yoga or gentle Pilates
-
Light resistance or bodyweight training
Avoid high-intensity workouts like HIIT, heavy weightlifting, or long endurance sessions, which can overtax your system and worsen fatigue. Pay attention to how your body feels after exercise, if you feel energized and refreshed, that’s a good sign; if you feel drained or dizzy, scale back.
Exercise is one of the most effective tools for managing stress and supporting hormonal balance, but the benefits depend on listening to your body’s signals. Whether your cortisol is high or low, choosing the right type and timing of exercise can help restore your body’s natural rhythm, boost your mood, and enhance resilience to daily stress.
Always consult your healthcare professional before making major changes to your exercise routine, especially if you suspect adrenal or hormonal imbalances.
Check out our storefront to see supplements that can help manage stress: Cortisol Manager
About the author:
Hi, I’m Abinaa, a fourth-year naturopathic medical student at the Canadian College of Naturopathic Medicine with a deep-rooted passion for natural healing, inspired by my South Asian upbringing. Through this blog, I hope to share my journey, explore topics in holistic health and wellness, and offer simple, thoughtful insights that support a more balanced and mindful way of living.
