Experiencing a little bit of stress now and again is perfectly normal. In fact, experts say it can even be healthy to some degree. However, you don’t need a medical degree to know that experiencing chronic stress can wreak havoc on your health.

This, of course, is mostly due to the stress hormone cortisol: “Cortisol rises in response to demanding situations or perceived threats,” notes psychologist Pilar Guerra Escudero. “Our body is designed to release cortisol in a timely manner, but the problem arises when cortisol levels remain chronically elevated. This can impact the immune system, sleep, and mood.

To get an idea of just how detrimental this excess of cortisol can be, consider the explanation given by aging expert Dr. Vicente Mera. “Cortisol decreases immunity as severely as the treatments we use in transplant patients or patients with autoimmune diseases,” he writes in his book Young At Any Age, noting that it can even bring out latent infections or other illnesses.

And it’s not just the stress hormone cortisol that can impact our wellbeing—low levels of feel-good hormones like endorphins and serotonin can also drastically affect our emotions and mood. After all, these substances increase feelings of euphoria and, in turn, help mitigate stress and naturally relieve pain. To truly improve the way we feel, we must therefore lower cortisol while increasing serotonin and endorphins.

How to lower cortisol, easily

Luckily, experts say that engaging in just a handful of specific activities and habits each day can do both. And, no, it’s not just about meditation—though, of course, meditation has tons of benefits. However, “physical activities such as swimming can be highly effective in reducing cortisol, sometimes even more so than meditation—especially if the latter generates frustration or is difficult to maintain over time,” explains Guerra Escudero. “It all depends on the person— meditation has been shown to be effective in lowering cortisol levels, but if someone finds it difficult or stressful, the attempt to meditate may be counterproductive.”

This is why movement can be just as effective. “Exercise offers a more accessible way to reduce stress without the person having to force themselves to quiet the mind,” she notes. “It allows for a more natural distraction and release of tension because, unlike meditation—which requires a conscious effort to focus the mind—physical activity encourages spontaneous disconnection from stressful thoughts.”