I've always been a fan of exercise as a way to combat stress and anxiety, but I've never quite found the right approach. For years, I relied on anaerobic workouts, thinking that high-intensity bursts of movement would be the key to a happy, stress-free life. But, as it turns out, I was wrong. A recent study published in the Journal of Sport and Health Science has revealed that 150 minutes of moderate to vigorous aerobic exercise a week can actually cause a long-term reduction in the stress hormone cortisol. This is a game-changer for anyone looking to manage their stress levels and improve their overall well-being. Personally, I think this is a fascinating discovery, and I'm eager to share my own experience with aerobic exercise and how it has helped me combat my high cortisol levels and years of stress.
The Power of Aerobic Exercise
For a long time, I've been using exercise as a way to pull the eject cord on my brain. When I was anxious, I'd go for a stop-start 5k. When I was ruminating on destructive thoughts, I'd book a gym class. But, ultimately, these workouts only provided a short-term boost in mood and left my nervous system in fight or flight mode for most of every day. However, the new study has shown that 150 minutes of moderate to vigorous aerobic exercise a week can actually cause a long-term reduction in cortisol levels, rather than just a temporary endorphin high. This is a significant finding, as high levels of cortisol can cause side effects such as anxiety, mood swings, irritability, poor sleep, digestive issues, and weight gain.
My Personal Journey
After reading the study results, I was determined to be part of the first group. I needed something that would make me sweat and keep my heart rate up, using energy from my respiratory system instead of the reliable reserves stored in my muscles. Activities like skipping, fast jogging, rowing, or rapid cycling work well for this. But, to achieve the level of consistency dictated in the study, I knew I needed something I would enjoy. And that's where Paola's Body Barre (PBB) came in.
The Body Barre Experience
PBB is a studio in southwest London that combines ballet barre, pilates, yoga, weights, and cardio into a dynamic workout. The first session left me crumpled on the studio floor, but in a good way. Unlike other classes I'd tried, there were no pauses between each exercise, and my heart rate stayed up the entire time. This continuous flow of graceful but grueling movement left my thighs burning, my brow dripping, and my brain quiet - free from the worries I went in with.
The Benefits
The routine encouraged me to get outside and see sunlight first thing in the morning, which also helped to reduce my cortisol levels and regulate my circadian rhythms. Within just two weeks, I started to notice five signs of a lower baseline level of cortisol:
A better night's sleep: I used to wake up at around 4am due to a premature cortisol spike. After a week or so of sessions at PBB, I started sleeping through the night, which meant I had more energy and less irritability when I chose to get up at around 6 or 7am each day.
No stress or comfort eating: Studies have shown that stress-induced cortisol can cause women to eat more. For a couple of years, I'd had a real problem with snacking and eating unhealthy snacks to self-soothe. After changing my routine, this urge entirely left me, and I'd stop eating each day by 8pm.
Less likely to have mood swings: I have a short fuse, particularly when I feel stressed. But within as little as a few days of changing my workout routine, I found myself much better equipped to deal with frustrating work situations, family or friend drama, or even small inconveniences like travel delays or cancelled appointments. I felt balanced and light.
Fewer ruminating thoughts: When it comes to worried or negative thoughts, my brain is like a dog with a bone. While my new exercise routine didn't entirely stop those thoughts from coming, it certainly helped me feel resilient enough to dismiss them when they arrived, rather than letting them taunt me for hours on end.
A reduction in bloating: I have PCOS and endometriosis, so it doesn't take much for my stomach to freak out and make me look five months pregnant. While my chronic illnesses were by no means magically fixed by adding in more aerobic exercise, there was an amazing improvement in bloating, which helped boost my mood and body confidence, even if I was suffering from pelvic or lower back pain on some days.
The Verdict
Simply by meeting the 150-minute weekly exercise goal set in the study, I noticed the background noise of stress in my brain drastically diminished within the first month. The routine encouraged me to get outside and see sunlight first thing in the morning, which also helped to reduce my cortisol levels and regulate my circadian rhythms. Plus, the increased number of workouts meant I was having more me-time, where my only focus was moving my body and calming my brain, rather than stretching myself too thin socially.
Notably, this was just month one. The long-term benefits of reducing cortisol include biological resilience against depression, anxiety, and heart disease. Additionally, the group in the study showed a slower pace of brain ageing, meaning the habit could have advantages I carry with me long into later life, should I keep it up, which I feel way too good not to do.
