Why it matters

Movement is one of the most powerful regulators of cortisol. It helps your body channel stress hormones, balance blood sugar, and signal safety to your nervous system. You don’t need intense workouts — in fact, over-training can have the opposite effect.

How to approach it

Aim for daily gentle-to-moderate movement: walking, stretching, yoga, dancing, or any activity that increases circulation without exhaustion. If your curve shows low morning cortisol, move earlier in the day to help your body wake up. If you’re “wired and tired,” calmer evening movement can signal it’s time to unwind.

Start small

Pick a form of movement you enjoy and tie it to an existing cue — like a morning coffee walk or a few minutes of stretching before bed. Consistency matters more than duration. Over time, your body learns: movement = safety and support, not “exercise”