3 Top Low Cortisol Workouts for Stress Relief and Adrenal Health

Empower Your Health: Effective Low Cortisol Workouts for Women with Endometriosis

It’s time we talk about that stress buzz word… Cortisol! It is a real thing, and if you are like me, you are probably dealing with chronic stress like it’s a normal day. Well, let me be the first to tell you that it is not normal. It is time to get out of fight or flight mode with some low cortisol workouts! 

On my health journey, I’ve discovered low cortisol workouts was a necessity with a inflammation disorder and dealing with chronic stress. With a chronic inflammation disorder, like endometriosis, it is important to find a workout plan that doesn’t cause extra stress on your body. It is a balancing act, but you it possible! And today, we are going to breakdown some low cortisol workouts that can make a big difference on your journey.

These stress-relief exercises are low impact with the goal of helping your reach your health goals while not adding additional stress in your body. Let’s dive into how you can integrate these cortisol-lowering exercises into your routine.

Understanding Cortisol and Inflamation

Cortisol, commonly known as the stress hormone, plays a vital role in the body’s response to stress. However, chronic high cortisol levels can wreak havoc on your health, exacerbating conditions like endometriosis. Incorporating low-intensity workouts for stress relief into your daily routine can help you manage these levels effectively.

Personal Journey: Discovering Low Cortisol Workouts

Working Out with Endometriosis

The biggest obstacle for me on this journey has been finding the time and avoiding stress eating in the process. Since the pandemic, I found myself turning to food to bring me to calm state in a stress situation. I first had to take the time to figure out my triggers for stress eating, and find healthier food options when I did want to reach for a snack. And this is because, no matter how hard I worked out, I wasn’t seeing a difference in my weight. And, I actually started gaining weight drastically after doing high-impact workouts.

As a mother of a little vibrant boy, who is a carb lover, I found myself only having the time to fix dishes he loved… And, enjoying them with him. 🙂

I became frustrated. And I slowly started putting my workout journey on the back burner. It was causing me more stress and I wasn’t getting the results I thought I deserved. Only to find myself become more stress, anxiety filled, and uneasy about everything coming my way in life. I realized I had to stop focusing on working out for my overall well-being, and not just on trying to loose stress weight. 

How to Change to a Low Cortisol Workout Plan

This time around, I focused on finding joy in working out and making it a daily habit. I knew I need to be consistent for at least 21 days on my journey with laser focus on my diet and daily movement, and I would see the changes in all areas of my life. And I was right! 

Starting with just 10,000 steps a day. I realized that my health depended on pushing through gentle workouts that helped elvate my heart rate and helped me break a sweat for the stress relief I needed. I slowly started doing more like yoga, walking/light jog, and light resistance training exercises. And, I got my family involved to make it a fun lifestyle change for all of us.

I found a gym that had an interactive kids zone. And, my son soon became my accountability partner! We wouldn’t let a day go by without asking to go to the gym after school and on the weekends. These activities not only helped reduce cortisol but also provided a mental escape from daily stressors.

My Top Low Cortisol Workouts

1. Walk 10,000 Steps a Day

Walking is my number one low cortisol workout that will help keep your cortisol low. You will be surprised what 10,000 steps a day could do! According to NIH, a 100-day program of walking 10,000 steps a day led to an 8.96% improvement in stress levels. (source) In another NIH study, participants who walked 10,000 steps a day had signficantly lower scores for anxiety, depression, anger, fatigue, confusion, and total mood distress. (source) This same 12- week study found participants had noticeable lower body weight and BMI.

2. 30 Minutes of Yoga:

Practicing yoga has been transformative. The focus on breathing and gentle stretching works wonders in hormone-balancing exercises. Studies have shown that yoga can produce anti-depressant effects that will help keep your cortisol low. (source)

3. 15 Minutes of Light Resistance Training:

Using light weights and resistance bands can help maintain muscle tone without adding stress to the body. And it is a effective way to help meet health and weight goals. You can also use your body weight for light resistance training with workouts like Dead Hangs.

Step-by-Step Guide: Implementing Low Cortisol Workouts

1. Start Small: Begin with 10-15 minutes of gentle exercises daily.
2. Incorporate Breathing: Focus on deep, mindful breathing to reduce stress.
3. Listen to Your Body: Pay attention to how your body responds and adjust intensity accordingly.
4. Stay Consistent: Make these workouts a part of your daily routine for long-term benefits.

Supporting Your Health Journey Naturally

Beyond workouts, managing gut health and incorporating supplements can significantly aid in managing endometriosis. Here’s what has worked for me:

• Sea Moss: This natural supplement is rich in minerals and helps in reducing inflammation.
• Chlorophyll: Adding chlorophyll to your diet can aid detoxification and boost energy levels.
• L-Glutamine: Known for supporting gut health, L-Glutamine helps maintain a healthy digestive system.

For more detailed information on endometriosis and gut health, check out this Healthline article.

Encouraging Your Own Health Journey

The journey to managing endometriosis and lowering cortisol levels is personal and unique. By incorporating these low-cortisol workouts and natural supplements into your routine, you can take control of your health and well-being. Remember, it’s about small, consistent steps toward a healthier you.

Ready to explore more? Check out these related posts:

• Balancing Hormones Naturally
• Healthy Eating for Endometriosis