The first thing that Riley says helped reduce her cortisol levels was letting up on the intensity of her exercise. Rather than working out at a high intensity nearly every day of the week as she had previously been doing, the nutritionist swapped her high-intensity interval training (HIIT) classes for regular walks. The science seems to support this, as a 2019 study published in Frontiers in Public Health found that male participants who went on 15-minute walks in the woods had lower amounts of cortisol in their saliva samples than those who spent 15 minutes walking in the city. So, even better if you’re someone who loves getting out in the fresh air for a hike!
Riley said she also changed up her exercise regimen by switching to low-impact strength training. These workouts go easy on the joints and include swimming, biking, pilates, or the use of resistance bands or hand weights. Pilates instructor Sabrina Seymore told Yahoo! News that low-impact exercise can help regulate cortisol levels, particularly in women, but that consistency is key.