7 Effective Exercises to Reduce Cortisol Levels Naturally

Life feels more stressful than ever, and you’re not imagining it. Nearly half of the population is feeling the strain—53% of women and 45% of men. Stress may seem like a constant part of life, but what if there’s a way to take control and feel more like yourself again? That’s where exercise comes in. While it’s not a complete fix for stress, exercise can help reduce it in a big way. And the good news? You don’t need to live at the gym to see the benefits. Even light exercise can make a difference, thanks to its effect on cortisol. Cortisol, often called the “stress hormone,” rises when we’re overwhelmed. Too much of it can lead to health problems like weight gain and high blood pressure. To help you manage cortisol, we’ve put together a list of seven exercises you can try, each with a video to guide you. So, grab your workout gear, and let’s get moving!

How Exercise Can Reduce Cortisol and Stress Levels

Exercise helps reduce stress and lower cortisol in two ways. First, it calms your body’s stress. Hard workouts are great, but even light exercise helps. It lowers cortisol and makes you feel good by boosting endorphins.

Second, exercise helps you feel in control. As you get stronger, your confidence grows. This makes stress easier to handle.

Both physical and mental benefits of exercise work together to help you relax. Even simple things like walking or light exercise can make a big difference.

The 7 Best Exercises to Reduce Cortisol Levels

Don’t worry if it’s been a while since you worked out. These exercises are simple and low-impact, so you can start small and add more as you get stronger.The exercises aren’t in any specific order, so just choose the one that works best for you. You don’t need to do all seven to see results. Even doing just one can really help lower your stress.Take it slow and listen to your body. Start easy and gradually do more as you get stronger. The important part is to keep going, and even small efforts will help you feel more relaxed.

1. Four Simple Movements to Bust High Cortisol Levels

When it comes to exercise, many people think they need to go to the gym or start running outside. But these four simple moves can help reduce stress, and they’re easy enough to do anywhere, anytime. You don’t have to follow a strict time limit—just do them for as long as you like (a few minutes per move works well).First, try arm circles. Extend your arms to the sides and rotate them slowly. Start with small circles, then gradually make them bigger, like a windmill. You can also switch directions if you want.Next, march in place. Lift your knees so they’re level with your hips for the best results. Feel free to move your arms as you march.After that, do jumping jacks. If full jacks are too hard, just do what feels comfortable. Engage your arms and legs, even if slightly.Lastly, try upper-body rotations. Keep your feet planted on the ground and twist your torso left and right, letting your arms swing naturally.These movements help reduce stress because they get your blood flowing. Even though they’re low-impact, they affect your whole body, increasing blood flow and endorphins, while lowering cortisol levels.

2. Low-Intensity Training 

For some people, high-intensity workouts can actually raise cortisol and stress levels. Since we want to avoid that, this 30-minute routine provides similar exercises that are gentler on your body. Don’t worry if you can’t commit to the full 30 minutes—just pick a few moves and do them for as long as you can.This routine is not meant for beginners, but it’s still pretty easy to follow. It involves repetitive movements that work your arms, legs, and torso at the same time. For example, you’ll raise your knee to meet your elbow, and step forward and back while moving your arms up and down. Like the first option, this routine works because it gets blood flowing throughout your body. Plus, since it keeps you moving, it can help with weight loss and fat burning.

3. 20-Minute Pilates 

If you have an exercise mat and want to take breaks between workouts, this 20-minute Pilates routine is perfect. It helps lower stress by managing your cortisol levels. The moves are simple and work different parts of your body. For example, start on your hands and knees, lifting each leg and straightening it. Then, lie on your back and keep moving your arms and legs.

This routine not only reduces stress but also helps with flexibility. It may feel hard at first, but soon you’ll notice your body becoming more flexible. You’ll be able to stretch, twist, and bend more easily. Just a few minutes a day can make you feel better. It’s a simple way to improve your movement and reduce stress.

4. A Low-Impact Core Workout

This routine was featured on The Today Show, showing that regular people (like news anchors) can handle it. What’s great about it is you don’t need a mat, and the moves are simple and low-impact. The hardest part is the “fast feet” exercise, where you run in place while keeping your legs straight. The routine starts with a warm-up to help you focus and improve your breathing.If you’re not breathing through your diaphragm, you’re not getting enough oxygen. To fix this, try pulling your stomach out as you breathe in. Over time, it’ll become natural. This workout gets your blood flowing and helps improve flexibility. Plus, as shown in the video, anyone can do it and keep up, which is motivating even for beginners.

5. 6 Moves and a Yoga Mat

You only need a yoga mat and 10 minutes for this easy routine. There are six moves that work your whole body:

1. Plank Walk (walk with your hands, keeping your feet on the mat)
2. Push-Ups (do them on your knees or feet)
3. Horizontal Walking (touch each knee to your nose)
4. Downward Dog (a yoga pose with your head low and hips high)
5. Sky Touches (reach one hand up and the other down to the mat)
6. Full-Body Stretch

This routine helps your blood flow and reduces stress.

6. 3 Simple Ways to Lower Cortisol

Here are 3 quick and easy exercises to help reduce stress.

1. Belly Breaths: Lie on your back with your knees bent. Breathe in through your nose and out through your mouth.
2. Pelvic Curl: Lift your pelvis up while keeping your feet and shoulders on the ground. Keep breathing deeply.
3. Arm Circles: Sit with your legs crossed. Stretch your arms out like you’re hugging a beach ball, then move your arms in circles.

These moves are simple and help you feel relaxed.

7. 10-Minute Stress Relief

This low-impact Pilates routine is perfect for those just getting back into exercise. You’ll need a yoga mat since you’ll be on the floor for the entire routine. The pace is slow, which makes it gentle on your body. The focus is on stretching and breathing, which helps to relax and calm your mind. Over time, you’ll feel your body becoming more flexible and relaxed. This routine is great for building a foundation of movement without straining your body. It’s simple to follow and doesn’t require intense effort. The slower pace allows you to focus on proper form and breathing. By doing this routine regularly, you can reduce stress and improve flexibility. It’s an easy way to ease back into exercise and support your body’s overall well-being.