- Walking is a simple and effective way to manage healthy cortisol levels.
- Walking through green spaces—like forests, tree-lined parks, or near water—can help reduce stress.
- Control cortisol with other habits, such as: E.g. getting enough sleep, socializing and activities that you enjoy.
Cortisol, often referred to as the “stress hormone,” plays a central role in the body’s stress response—but it’s not all bad. This hormone is involved in many systems throughout the body, including metabolism, blood pressure, immune function and mood, explains Jennifer Pallian, B.Sc., RD.
Our bodies require cortisol to function properly, and its levels naturally fluctuate throughout the day. The goal is not to get rid of it, but rather to ensure that the levels are balanced. Cortisol only becomes a problem when it is chronically high, which can lead to health problems. “Chronically high cortisol levels can disrupt almost every system in the body—leading to fatigue, poor sleep, stubborn weight gain (particularly in the midsection), and weakened immunity,” he says Tara Phaff, DPT
The good news? Lifestyle habits can help regulate cortisol, especially in the long term. Exercise is one of the most effective strategies and walking is one of the easiest ways to start. “A daily walk is one of the easiest and most effective ways to support healthy cortisol regulation,” says Phaff. Incorporating a few extra steps into your day could be a simple but powerful way to keep your cortisol levels under control. We spoke to experts to break down the science behind walking and managing cortisol.
Why walking supports cortisol
Cortisol rises and falls naturally throughout the day and is influenced by activity, time and other factors. During exercise, cortisol temporarily increases – providing a helpful boost that allows you to perform at your best. This increase occurs because the body perceives exercise as a stressor, with more intense workouts causing a greater increase.
After exercise, cortisol levels gradually decrease. Over time, regular exercise trains the body to better deal with stress, including psychological stress. In this way, exercise not only supports performance, but also helps prevent chronically elevated cortisol levels.
For those looking for a manageable, consistent form of exercise, walking is a gentler and more sustainable way to control cortisol. “Walking has been shown to lower cortisol levels, especially when practiced regularly and in natural settings,” says Pallian. “In older women, a 12- to 13-week walking program consisting of three 50-minute sessions per week significantly reduced morning cortisol levels, an important finding because elevated morning cortisol levels are associated with increased risk of cardiovascular disease.”
Interestingly, the environment in which the exercise takes place also influences the stress response. Exercising in greener environments – like forests or near water – has a greater impact on stress than exercising in urban environments.
“For example, a 15-minute walk in the forest led to a greater drop in salivary cortisol levels than a walk in the city, during which the values hardly changed,” says Pallian. Other studies have shown similar results, she says: “Two 40-minute forest walks per week for a month reduced hair cortisol concentrations, indicative of chronic stress, while improving emotional well-being. Likewise, 30 minutes of moderate to vigorous walking was found to significantly reduce salivary cortisol reactivity to psychosocial stressors.”
If possible, choose green spaces such as forests, tree-lined parks, or paths along a river or lake. But even if there are no green spaces available, you will benefit from regular walks, no matter where you are.
Other ways to reduce cortisol
Improve sleep quality
“Cortisol follows a natural rhythm, peaking in the morning and decreasing at night. Poor or irregular sleep disrupts this cycle and keeps cortisol levels higher than they should be,” says Phaff. “Going to bed and getting up at the same time every day helps reinforce this rhythm.”
Improving your sleep environment is also key to getting a good rest. Factors such as room temperature, lighting (including blue light from screens), and noise can affect how well and for how long you sleep. Take a look at your sleep environment and make adjustments as needed to support better, more restful sleep.
Practice mindfulness
“Activities like meditation, yoga, tai chi, and even slow, deep breathing activate the parasympathetic nervous system (the rest and digest state),” says Phaff. These practices can help restore cortisol to healthy levels while providing effective tools for safely managing stress.
Spend time doing activities you enjoy
Finding stress-relieving activities that you actually enjoy is associated with a measurable reduction in salivary cortisol levels, says Pallian. This might include listening to music or a podcast, practicing art, walking the dog, or exercising with friends. The key is to choose something that allows you to take a break from everyday stressors, stay present, and simply enjoy the moment.
Seek support and connection
“Equally important is positive social contact—spending time with supportive friends, family, or even pets has been shown to lower cortisol levels and mitigate the effects of stress,” says Phaff. Life can often be too busy to prioritize these relationships, but they have a significant impact on your overall well-being. Plan a quick meeting with a friend, ask a loved one to go for a walk with you, or spend a few extra minutes over dinner with the family.
Our expert opinion
Dealing with cortisol starts with your everyday habits. Walking regularly – especially in nature – can help lower cortisol levels. Therefore, try to make it a daily routine. However, cortisol control is not just about exercise. Other lifestyle habits like practicing mindfulness through meditation, socializing with others, and participating in activities you enjoy can also help support healthy cortisol levels and long-term well-being. A comprehensive approach is key, and the first steps you take can make a big difference.
