When Garfield said “I hate Mondays,” it turns out that we may have agreed a little too hard. As new research is revealing, feeling the “Monday Jitters” is leaving its mark in our bodies in significant ways.
The study comes out of the University of Hong Kong, and reveals that Mondays uniquely drive long-term biological stress—regardless of working status—with implications for heart health. Older adults who feel anxious on Mondays exhibit significantly higher long-term stress hormone levels up to two months later, which the researchers identified by looking at the hair of study participants. Researchers tracked thousands of older adults and found those who dread Mondays carry elevated cortisol in their hair for weeks to months following the stress event— a fact which may help explain the well-known Monday heart-attack spike.
This effect applied to retirees as well, suggesting that societal rhythms — not just job demands — embed themselves in human physiology with lasting health risks. Living with elevated cortisol is quite bad for your health, as it can contribute to hypertension, insulin resistance, and immune dysfunction, just to name a few. More than that, though, disregulation of the body's stress response system is a known driver of cardiovascular disease.
So how do you shake those Monday blues? In terms of relieving stress and getting your body out of fight-or-flight mode, there is no better tool than exercising that cortisol right out of your system.
Our friends at the Stanford Lifestyle Medicine Program published this insightful article on how you can use exercise to deal with elevated cortisol levels just this past April (and include a handy, daily guide to exercising to decrease cortisol), but if you’re too stressed to read it all, here are some highlights:
Regular physical activity helps the body “learn” to reset cortisol levels back into balance after stress. Research shows that people who engage in regular exercise programs tend to reduce their baseline cortisol over time, especially compared to sedentary individuals. The cortisol spike from exercise resolves faster, and recovery is more complete. Plus, better sleep from physical activity further supports healthy cortisol rhythms.
Cardio exercises like brisk walking, light jogging, swimming, or cycling for about 30 minutes daily can reliably reduce cortisol. Intensity should feel energizing, not exhausting. Consistency is key. Regular moderate workouts outperform occasional intense sessions.
Yoga, tai chi, and Pilates combine movement, breathwork, and mindfulness are useful tools to combat high cortisol. These exercises engage the parasympathetic nervous system, calming the body post-stress. Even short daily sessions can help.
Lifting weights or bodyweight workouts (squats, push-ups, etc.) improve mood, metabolism, and resilience. Cortisol may rise briefly, but the body adapts. Keep sessions moderate in intensity and well-spaced with rest.
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