Moving Toward Calm: How Exercise Supports Anxiety Relief and Cortisol Balance

Therapy Place
3 minutes ago
3 min read

At The Therapy Place Counselling Group, we often explore holistic approaches to mental wellness—and one of the most accessible and effective tools is movement. Whether it's a brisk walk, a yoga flow, or lifting weights, exercise plays a powerful role in regulating anxiety and stress hormones like cortisol. But not all movement is created equal, and understanding the nuances can help you tailor your routine for optimal emotional health.

Cardio vs. Strength Training: Different Paths to the Same Goal

Both cardiovascular and strength-based exercises offer mental health benefits, but they affect the body in distinct ways:

Cardiovascular exercise—such as walking, swimming, or cycling—has been shown to significantly reduce anxiety and lower cortisol levels. It activates the parasympathetic nervous system and helps regulate the body's stress response, offering a natural mood boost through endorphin release [1].
Strength training, including resistance exercises and weightlifting, also supports mental health. While it may temporarily elevate cortisol during a workout, regular strength training helps the body adapt and better manage stress over time [2]. It also builds self-efficacy and resilience—important psychological buffers against anxiety.

Combining both forms of exercise can offer a balanced approach: cardio for immediate stress relief, and strength training for long-term emotional resilience.

Can You Exercise Too Much?

Absolutely. While movement is medicine, too much high-intensity exercise can lead to chronically elevated cortisol, which may worsen anxiety, disrupt sleep, and impair immune function. Signs of overtraining include fatigue, irritability, and prolonged soreness.

To maintain balance:

Limit intense workouts (like HIIT) to 1–2 times per week.
Prioritize moderate-intensity activities such as walking, yoga, or swimming.
Schedule rest days and ensure adequate sleep to support recovery and hormone regulation [2].

When Should You Move? Timing Matters

The time of day you exercise can influence its impact on cortisol and anxiety:

Late morning to early afternoon (10 AM – 2 PM) is ideal for most people. Cortisol levels naturally decline during this window, making it a great time for moderate or vigorous activity [3].
Morning workouts can be energizing but may spike cortisol further. If mornings are your only option, opt for gentle movement like stretching or walking.
Evening workouts are effective for stress relief but should end at least 2 hours before bedtime to avoid interfering with sleep.

Beyond Cortisol: The Broader Mental Health Benefits of Movement

Exercise supports mental health in many ways:

Depression: Aerobic activity increases brain-derived neurotrophic factor (BDNF), which enhances mood and cognitive function.
ADHD: Movement helps regulate dopamine and improve focus.
PTSD & OCD: Physical activity can reduce hyperarousal and compulsive behaviors.
Bipolar disorder: Regular movement may help stabilize mood and reduce depressive episodes.

Even 10 minutes of daily movement can make a difference. The key is consistency and choosing activities you enjoy.

Looking Ahead: Integrating Movement into Your Wellness Plan

At The Therapy Place, we encourage clients to view movement not as a chore, but as a form of self-care. Whether you're walking in nature, dancing in your living room, or lifting weights at the gym, you're supporting your emotional well-being in powerful ways.

In future posts, we’ll explore:

The calming effects of mind-body practices like yoga and tai chi.
How nutrition and hydration support cortisol balance.
The role of group exercise in building social connection and emotional resilience.

References[1]: Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry.[2]: Hackney, A. C. (2006). Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology & Metabolism.[3]: Kanaley, J. A., et al. (2001). Cortisol and growth hormone responses to exercise at different times of day. Journal of Clinical Endocrinology & Metabolism.