When most of us think about exercise, our minds usually conjure up images of running as fast as we can or sweating it out in a gym class.

But slower forms of movement – like walking and stretching – can be just as beneficial, especially when we’re overwhelmed.

High-intensity exercise benefits our overall health, but it causes a steep increase in cortisol levels – the hormones responsible for stress.

It’s undoubtedly good for us, and countless studies have proved that regular movement results in better sleep, lower blood pressure and improved mood, as well as helping to combat health conditions and diseases.

But, when you’re already going a million miles an hour, adding in an early morning gym class could be doing more harm than good. Low-intensity exercise, on the other hand, has the opposite effect. It reduces cortisol levels.

“If you are already fatigued and embark on a workout when your body’s energy reserves are low, exercise can further deplete your energy,” explains naturopath, nutritionist and founder of Edible Beauty, Anna Mitsios.

“Getting up early can be counterproductive as it can induce a stress response, especially if we haven’t had enough sleep to begin with. It can spark a rise in cortisol, which can increase blood sugar levels and, in turn, imbalance hormones.”

Keeping cortisol in check

When you’re exhausted and put your body under additional stress, you’re only adding to your likely already elevated cortisol levels.

Pushing through an intense exercise session can increase cortisol, negatively impacting your immune system, metabolism and mood. And instead of boosting your energy, it could have the reverse effect.

“Rather than getting the benefits of an endorphin rush, exercising while exhausted can further deplete reserves, leading to increased fatigue, which in the end makes you feel more tired,” explains Anna.

What’s more, increased stress and fatigue can impact our immune system, and adding more stress can leave you prone to illness and infection, which is the last thing we need when we’re already drained.

Slow it down – right down

Once upon a time, cortisol gave us a boost of energy to outrun an enemy or animal. Today, however, our cortisol spikes whenever someone cuts us off in traffic or we run late for an appointment. This triggers a stress response that constantly tells our brain that we’re in danger, even when that ‘danger’ is just the relentless pace of everyday life.

Slowing down and focusing on our breath through gentler exercise soothes our nervous system, which is exactly what we need when frazzled.

“You should walk away from exercise feeling good. You want to nourish your body rather than deplete it,” explains Ali Handley, founder of Sydney’s Bodylove Pilates.

She’s an advocate for Pilates, which has soared in popularity in recent years. Using a variety of props to challenge, strengthen and lengthen, it serves as a full-body workout, just at a more controlled pace.

“Women think they need to do a lot of cardio, but that’s just not the case. We often need a slower burn to support our bodies, activate our muscles and connect to our breathing. All those things help to make exercise an experience rather than a punishment.”

Rest is a right, not a reward

Lydia O’Donnell, a running coach and co-founder of the Femmi app, which provides training plans personalized to your menstrual cycle, echoes this sentiment.

“We’ve been fed this narrative of ‘no pain, no gain’, and it’s very masculine. It can be a slow jog around the block. It can be a walk. You can still move in a healthy, sustainable way that isn’t about trying to reach a marathon finishing line.”

If you love running, you don’t have to give it up. Instead, just aim to slow down the pace. Running slower can help build your aerobic base, which is good for covering longer distances without leaving you feeling zapped.

“No matter what exercise you do, you should enjoy moving and do what feels right for you,” says Lydia.

For many of us, walking is a great option to help lower cortisol levels. Not only can it increase cardiovascular fitness, lower blood pressure and help maintain a healthy weight without pushing your body beyond its limits, but you also receive mood-boosting endorphins, which can help counter feelings of overwhelm and exhaustion. Plus, it’s free and can be done practically anywhere.

“Walking is a form of stress relief,” says Anna. “It activates the parasympathetic nervous system, reducing the body’s stress response without the extra exertion of a gym session. If you need one or two cups of coffee to help you function at a 6am gym class, your body isn’t ready for the assault. You are better off sleeping in and calmly starting the day, waking with the sunlight and avoiding the harsh sound of the alarm.”

Permission to sleep in? Granted.