Effects of exercise on cortisol levels

Exercise can have varying effects on cortisol levels, which is the primary stress hormone in the body. Here’s a summary of some key findings from studies on this topic: ### Acute Effects of Exercise on Cortisol 1. **Intensity and Duration**: High-intensity and prolonged exercise tend to increase cortisol levels more significantly than moderate or low-intensity exercise. Short, intense workouts (like sprinting or heavy weightlifting) can cause a sharp rise in cortisol. - **Study Example**: A study found that high-intensity interval training (HIIT) resulted in a significant increase in cortisol immediately after the workout, compared to moderate continuous exercise . 2. **Exercise Type**: The type of exercise also influences cortisol response. Aerobic exercises (e.g., running, cycling) often cause a higher acute increase in cortisol than anaerobic exercises (e.g., weightlifting). - **Study Example**: Research indicated that participants performing aerobic exercise experienced higher cortisol levels post-exercise compared to those engaging in resistance training . 3. **Time of Day**: Cortisol naturally fluctuates throughout the day, peaking in the early morning and gradually declining. Morning exercises may lead to a higher cortisol spike compared to evening workouts. - **Study Example**: A study showed that morning exercise resulted in a more pronounced cortisol increase than evening exercise . ### Chronic Effects of Exercise on Cortisol 1. **Regular Exercise and Basal Cortisol Levels**: Regular physical activity, especially moderate-intensity exercise, can help regulate cortisol levels and reduce overall stress. - **Study Example**: Long-term aerobic exercise has been associated with lower basal cortisol levels and an improved cortisol response to stress . 2. **Adaptation**: Over time, the body can adapt to regular exercise, leading to a reduced cortisol response to the same exercise stimulus. - **Study Example**: A study found that trained athletes had a lower cortisol response to the same workout compared to untrained individuals, indicating an adaptation effect . ### Other Considerations 1. **Gender Differences**: Men and women might respond differently to exercise in terms of cortisol levels, potentially due to hormonal differences. - **Study Example**: Research suggests that women may experience a less pronounced increase in cortisol in response to acute exercise compared to men . 2. **Age**: Older adults might have a different cortisol response to exercise compared to younger individuals. - **Study Example**: A study indicated that older adults might have a blunted cortisol response to exercise, possibly due to age-related changes in the hypothalamic-pituitary-adrenal (HPA) axis . ### Conclusion Overall, exercise has a complex relationship with cortisol. Acute exercise, especially if intense or prolonged, can temporarily increase cortisol levels. However, regular moderate exercise can help regulate cortisol and reduce stress over the long term. The body's adaptation to exercise, along with individual factors like gender and age, further influences cortisol responses. If you would like to delve into specific studies or need more detailed information on a particular aspect, please let me know!