We've all experienced stress at some point in our life and sometimes cortisol and stress is a good thing, but then there is the "5 am club", "sleep when you’re dead", statements aren't doing us any favours. This modern “Hustle Culture” and “always productive” is causing us to live in a state of high stress.
I'll be the first to say that I'm guilty of this mindset too, it's a little tricky to escape the hustle mindset as a Millenial, but
Stress activates our Hypothalamic-pituitary-adrenal (HPA) Axis, which releases Cortisol the body. Cortisol is super important for our survival, but when there is a continuous supply of Cortisol in the body, we’ll start to experience negative effects, physically and mentally.
Basically; Hypothalamus to release corticotropin-releasing hormone (CRH) > Pituitary gland detects CRH and releases adrenocorticotropic hormone (ACTH) into the blood circulation > When ACTH levels reach a certain point the adrenal glands start producing the final chemical of the HPA axis, which is Cortisol.
Cortisol is beneficial in survival, our “Nature’s built-in alarm system”.
1. Regulates blood pressure
2. Increases blood sugar
3. Directs blood towards muscles
This all helps to supply the body with energy so we can handle stress (especially when you need to fight or flee a life-threatening situation).
FINALLY, Cortisol signals the HPA Axis to restore balance in the body.
Unfortunately with our modern “Hustle Culture” and “always productive” mindset, our bodies are continuously reacting to stress. which starts to wreak havoc on our bodies, leading to many physical and psychological pathologies.
Impaired cognitive performance
Episodes of Anxiety and Depression
Decrease in muscle tissue & Increase in abdominal fat (weight management)
Regular/Chronic Fatigue
Lowered immunity and inflammatory responses in the body
Now that we've covered the negative effects of stress and cotrisol on our physical and mental health, how does movement, especially Pilates help with Stress and Cortisol.
A clinical trial conducted by the Department of exercise physiology examined the effects of eight weeks of Pilates exercise on stress management and cortisol levels in sedentary women. The results showed that body fat percentage, cortisol levels, and perceived stress scores were reduced and concluded that Pilates exercise is a useful strategy for stress management.
Participants did three Pilates sessions p/week for eight weeks and the controlled group did not receive any intervention. In both groups, Happiness and Depression scores were measured using the Oxford Happiness Inventory (OHI) and Beck Depression Inventory (BDI) before, one month after, and two months after the trial. In conclusion, the scores for Happiness and Depression were improved after one and two months after the 8-week trial performing Pilates.
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CONCLUSION
Movement and specifically Pilates can improve cortisol levels, perceived stress, happiness and depression scores.
“making time for physical activity is not self-indulgent”. “It is an act of self-care, even self-preservation” - Kelly McGonigal in the book, Joy of Movement
Have you noticed a decrease in stress and increase in overall happiness since starting Pilates?
