Low-cortisol workouts: What they really mean and which exercises count

Low-cortisol workouts have gained popularity in recent times, but experts caution that no specific workout category automatically ensures low cortisol levels. Dr Dharam Pandey, physiotherapy expert from ShardaCare - Healthcity, clarifies that cortisol, the body's primary stress hormone, naturally increases during physical activity as it aids in energy mobilization and response to exercise demands.

While a temporary rise is normal and harmless for healthy individuals, it becomes a concern when coupled with excessive training, inadequate recovery, poor sleep, and prolonged psychological stress, which can lead to fatigue or overwhelm.

According to Dr Pandey, workouts often categorized as low-cortisol involve low-to-moderate intensity activities that exert less stress on the body. These exercises may include walking, gentle cycling, yoga, Pilates, stretching, mobility exercises, and moderate strength training. Such activities prove particularly beneficial for individuals who experience exhaustion after intense workouts or are resuming exercise after a period of inactivity.

High-intensity exercise is not inherently detrimental, according to Dr Pandey. Activities like running, High-Intensity Interval Training (HIIT), heavy resistance training, and other vigorous exercises can enhance cardiovascular fitness, muscle strength, insulin sensitivity, and overall health when properly planned. However, undertaking very intense exercise daily without sufficient recovery can heighten fatigue, disrupt sleep, and negatively impact exercise performance.

The crucial factor is striking a balance between exercise stress and recovery rather than avoiding cortisol entirely.

Dr Pandey emphasizes that an individual's workout intensity should be tailored based on their age, fitness level, health conditions, sleep patterns, nutrition, and training objectives. If someone consistently feels fatigued, it does not automatically imply that cortisol is the culprit; persistent fatigue can stem from various causes and may warrant medical evaluation.

He advises that a sustainable exercise routine typically comprises a combination of moderate-intensity cardio, strength training, flexibility or mobility work, and ample rest days.

Listening to your body is paramount; persistent muscle soreness, declining performance, poor sleep, irritability, or unusual fatigue may signal that your training load needs adjustment. Ultimately, low-cortisol workouts should be perceived as a socially appealing term for lower-stress, recovery-friendly exercises, rather than a scientifically defined workout aimed at suppressing cortisol, according to Dr Pandey.