How to lower your stress hormones through fitness

by | Feb 5, 2021 | Blog, Mind & Soul

How to lower your stress hormones through fitness

Almost half of all women (49 percent) surveyed said their stress has increased over the past five years, compared to four in 10 (39 percent) men according to this article from the American Psychological Association. It’s you and me and most everyone we know. There is a neurochemical response happening in your body. In this article, you will learn how to lower your stress hormones through fitness. You will also learn what’s happening in your body, how to improve your stress response, and a practical application to make a positive change through physical movement.

Here is what’s actually going on inside your body?

When in a constant state of stress, our adrenal glands produce cortisol and adrenaline, or stress hormones.These hormones are actually important for your health but too much can cause high blood sugar, weight gain, systemic inflammation, negatively affect your metabolism and a lack of memory. 

The biochemical response

This biochemical stress response is your body’s natural response to fight or flight, which we need to survive. The issue is that we have been under stress and duress for the past year or more. Since we have been so stressed, your body has never come down from the fight or flight and the constant state of heightened hormones can cause heart disease, stroke, obesity, anxiety, and depression.

How we are currently handling stress

As a health coach of hundreds of men and women, often humans abuse food and alcohol when looking to relieve stress. Stress eating and stress drinking are the most socially acceptable ways to “kick back and relax”. These behaviors can easily contribute to obesity and lifestyle diseases. With 76% of American adults gaining 16 pounds during the pandemic, food is most definitely being abused. In this instance, your behavior needs to change. Once we begin to gain weight and lose focus on our nutrition, consistent exercise also becomes a lower priority.   

How to lower your stress hormones through fitness

Allow your body to produce endorphins! Endorphins are chemicals in the brain that are natural pain killers and mood elevators!

WebMd says, “Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brainchemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body’s endorphins does not lead to addiction or dependence.”

Regular and consistent aerobic exercise changes your heart, your metabolism, your weight and your spirits! Our body doesn’t differentiate between the type of exercise you choose, to improve your mood and reduce stress. The best way to get moving is to start slow and be consistent. If you love walking, plan four days a walking. Grab a buddy or an accountability partner and commit to each other. If you perform higher level fitness, vary your modalities.

  • On Monday, Wednesday, and Friday plan cardio-focused workouts.
  • Tuesday and Thursdays can be used for strength or mobility-focused workouts. 
  • Choose one day for rest or recovery


Understanding how to lower your stress hormones through fitness is the first step. Taking action on the behavior change is the most important step where you will feel and see the results of the effort. If you need a health coach to help you lower stress, reach wellness goals, and understand your personal hormonal system, join the Wealthy Soul Coaching WAITLIST.