Exercise is often hailed as the key to better health, improved mood, and stress relief—but not all workouts are created equal, especially when it comes to their impact on your nervous system and cortisol levels. Overtraining or engaging in overly intense routines can do more harm than good, leaving you feeling fatigued, stressed, or even burnt out. Finding balance in your workouts is essential for maintaining physical health, mental clarity, and hormonal harmony.
The role of your Nervous System in exercise
Your nervous system has two primary modes:
Sympathetic (Fight or Flight): Activated during high-intensity exercise or stress.
Parasympathetic (Rest and Digest): Supports recovery, repair, and relaxation.
While workouts naturally activate the sympathetic nervous system, overdoing it without proper recovery can leave your body in a prolonged state of stress. This imbalance disrupts your nervous system’s ability to recover fully, impacting sleep, energy levels, and overall well-being. If you already have a stressful life and continue to engage with workouts that only elevate this more, you may struggle to manage your stress. Therefore, it’s important to be aware of what will help you find balance overall.
The Cortisol Connection
Cortisol, often called the "stress hormone," spikes during exercise to provide energy. This is normal and even beneficial in moderation. However, consistently high-intensity workouts without rest can lead to chronically elevated cortisol levels, which may:
Increase fatigue.
Disrupt sleep patterns.
Impair immune function.
Promote fat storage, particularly around the abdomen.
Balancing your workouts ensures that your cortisol levels return to baseline after exercise, preventing long-term stress on your body.
Tips for Balanced Workouts
Incorporate active recovery: Mix high-intensity days with restorative practices like yoga, walking, or stretching. These support the parasympathetic nervous system and promote recovery.
Listen to your body: Pay attention to signs of overtraining, such as persistent soreness, irritability, or poor sleep. Adjust your routine accordingly.
Time your workouts: Shorter, focused workouts (30–45 minutes) are often more effective and less taxing on the nervous system than prolonged sessions.
Prioritise sleep and nutrition: Rest and proper fuelling are critical for recovery and hormonal balance. Make sure you are getting good quality sleep aiming for 7-9 hrs per night and eat a whole foods based, balanced diet. Click here for my free sleep guide for more tips.
Try mind-body exercises: Yoga, Pilates, tai chi, or meditation-based movement can calm your nervous system while building strength and flexibility.
Finding balance
Balanced exercise supports both physical fitness and mental health by working with your body, not against it. By blending intensity with recovery, you can nurture your nervous system, regulate cortisol levels, and achieve sustainable, long-term well-being. Remember, rest is just as important as effort in creating a healthy, resilient body and mind.
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