Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
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Key Points
Walking is a simple and effective way to manage healthy cortisol levels.
Strolling through green spaces—like forests, tree-lined parks or near water—can help lower stress.
Habits, like getting enough sleep, socializing and doing activities you enjoy can help manage cortisol levels as well
Cortisol, often called 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 need cortisol to function properly and its levels naturally fluctuate throughout the day. The goal isn’t to get rid of it, but rather to make sure levels are balanced. Cortisol only becomes an issue when it’s chronically high, which can cause health problems. “Chronically high cortisol can disrupt almost every system in the body—contributing to fatigue, poor sleep, stubborn weight gain (especially around the midsection) and suppressed immunity,” says Tara Phaff, D.P.T.
The good news? Lifestyle habits can help regulate cortisol, especially over the long-term. Exercise is one of the most effective strategies, and walking is one of the easiest ways to get started. “Incorporating a daily walk is one of the simplest and most effective ways to support healthy cortisol regulation,” says Phaff. Adding a few extra steps into your day could be a simple yet powerful way to keep your cortisol in check. We spoke with experts to break down the science behind walking and managing cortisol.
Why Walking Supports Cortisol
Cortisol naturally rises and falls throughout the day and is influenced by activity, time and other factors. During exercise, cortisol temporarily increases—which provides a helpful boost, allowing you to perform at your best. This rise happens because the body perceives exercise as a stressor, with higher-intensity workouts causing a more pronounced spike.
After exercise, cortisol levels gradually decline. Over time, regular exercise trains the body to handle stress more effectively, including psychological stress. In this way, exercise not only supports performance, but helps prevent cortisol from staying chronically elevated.
For those looking for a manageable, consistent form of exercise, walking is a gentler and more sustainable way to manage cortisol. “Walking has been shown to lower cortisol, particularly when it is practiced consistently and in natural environments,” 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, a key finding since elevated morning cortisol is associated with an increased risk of cardiovascular disease.”
Interestingly, the environment in which the exercise takes place also influences the stress response. Exercise in greener environments—such as forests or alongside water—has a greater impact on stress than exercise in urban settings.
“For instance, just 15 minutes of forest walking produced larger decreases in salivary cortisol than urban walking, where levels showed little change,” says Pallian. Other studies have shown similar results, she says: “Two 40-minute forest walks per week for one month lowered hair cortisol concentrations, which indicate chronic stress levels, while also improving emotional well-being. Similarly, 30 minutes of moderate-to-vigorous walking has been found to significantly reduce salivary cortisol reactivity to psychosocial stressors.”
If possible, choose green spaces—like forests, tree-lined parks or paths by a river or lake. But even if green spaces aren’t available, you’ll still benefit from regular walking wherever you are.
Other Ways to Reduce Cortisol
Improve Sleep Quality
“Cortisol follows a natural rhythm, peaking in the morning and tapering at night. Poor or irregular sleep disrupts this cycle, keeping cortisol higher than it should be,” says Phaff. “Going to bed and waking up at the same time each day helps reinforce this rhythm.”
Improving your sleep environment is also key to getting quality rest. Factors such as room temperature, lighting (including blue light from screens) and sound can all impact how well and long you sleep. Take a look at your sleep environment and make adjustments where needed to support better, more restorative 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 return cortisol to healthy levels while also providing effective tools for managing stress safely.
Spend Time Doing Activities You Enjoy
Finding stress-relieving activities that you genuinely enjoy has been linked with measurable reductions in salivary cortisol, says Pallian. This could include listening to music or a podcast, practicing art, walking your dog or playing sports with friends. The key is choosing something that allows you to hit “pause” on daily stressors, stay present and simply enjoy the moment.
Seek Support and Connection
“Equally important are positive social connections—spending time with supportive friends, family or even pets has been shown to lower cortisol and buffer the effects of stress,” says Phaff. Life can often feel too busy to prioritize these relationships, but they have a meaningful impact on your overall well-being. Plan a quick catch-up with a friend, ask a loved one to join you for a walk, or spend a few extra minutes lingering over dinner with family.
Our Expert Take
Managing cortisol starts with your everyday habits. Regular walking—especially in natural settings—can help lower cortisol, so aim to make it a daily routine. But managing cortisol isn’t 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 well-rounded approach is key, and the first steps you take can make a huge difference.
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