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In today’s world, social media is full of opinions about cortisol and exercise, with many people warning about the potential harms of working out when it comes to managing cortisol levels and burnout. But what does the research actually say? Turns out, there's quite a bit of scientific literature on the topic, and the results are much clearer than some of the online chatter.

Let’s get into it.

🏃🏻‍♀️‍➡️ Does exercise make burnout worse?

Many of my patients are busy parents and/or professionals who already find it difficult to build an exercise routine. So, hearing a common misconception that exercise negatively impacts cortisol levels or exacerbates burnout can be a scary thought. However in general, exercise is actually a supportive strategy in terms of managing burnout and does not negatively impact long-term cortisol management. So no need to worry there.

Studies show rather, both burnout symptoms and cortisol levels seem to improve with regular exercise. This makes sense, as exercise has been shown to reduce stress, improve mood, and support overall well-being.

**THE KEY FACTOR IS RECOVERY:**
The big caveat here in terms of potential risk, is actually more about how your body **recovers** from exercise. If you’re finding that exercise is leaving you feeling completely depleted and you’re taking a long time to recover, that is where there is a concern. In that case, it may not be about the exercise itself, but about how well your body is bouncing back from it.

It can be helpful to try and discover different types of exercise that allow your body to recover more effectively. This could mean finding a balance between challenging yourself and not pushing past the point of exhaustion. Everyone has different limits to what their body can do.

⚡try some Unique Exercise Options: From HIIT to Tai Chi

If burnout and cortisol are part of your concerns, the key question to ask yourself is: What form of exercise allows my body to fully recover afterwards? Interestingly, the research includes a variety of exercise types, from high-intensity interval training (HIIT) and strength training, to things like progressive muscle relaxation and Tai chi, which are very gentle forms of exercise.

For some, high-intensity workouts like HIIT may be energizing, while for others, a gentler form of exercise like Tai Chi or yoga may be a better fit. As always, it’s about listening to your body and choosing movement that works best for your unique needs!

👷🏽‍♀️For Those With Physically Demanding Jobs:

There’s one exception worth mentioning: people who have very physically demanding jobs. If that’s you, and already spend your day on your feet, or lifting heavy objects, adding in exercise may not be helpful. Additional physical stress could actually contribute to burnout or overtraining.

Again, it’s important to address your needs and check in to see if more physical activity would really be helpful to you, or if you simply feel the need to exercise due to societal pressures.

Instead, incorporating gentle movement to begin or end your day my be more beneficial. Gentle forms of yoga, either at a studio or even at home can greatly increase muscle recovery if you have a physically demanding job.

💡To Work Out Or Not To Work Out, That Is The Question:

The other caveat that the research doesn't necessarily account for is - What is the cost of exercise?

If you are already short on sleep and you're getting up early to exercise, the exercise may not be beneficial because the sleep may have more benefits. If fitting in exercise means you have no opportunity for pause in your day, then maybe that’s not helpful either. It’s important to evaluate all aspects of your day-to-day life and determine where exercise could fit in, if at all.

Remember, it’s normal to go through ebbs and flows of life, where at some points you may not have the brain space for a regular workout schedule. And that’s ok.

💚Exercise Is Fantastic, But It’s More Important To Feel Good:

Exercise and movement is fantastic to help many feel more energized, manage stress, and improve mood, but one important thing to remember is to check in and ask yourself how you feel afterwards. Does it leave you feeling rejuvenated and energized, or more drained than before?

How can you fit it in without sacrificing sleep? Is there a way to incorporate it without feeling like you’re adding more to your plate?

And remember - exercise doesn’t need to require a massive time commitment to reap mood-related benefits!

Ultimately, exercise is fantastic - but how you incorporate it into your routine is really what matters most.

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