The word inflammation is thrown around many— and for good reason. When inflammation is chronic (as opposed to acute), that is, it accumulates slowly and lasts months to years, it can affect health in many ways. It can wear down your immune system and put you at risk for problems such as cardiovascular disease, cancer, type 2 diabetes, arthritis, and other health conditions.
Take an active role in your health by prioritizing good sleep, keeping stress levels low, and eating anti-inflammatory foods (such as cruciferous vegetables, berries, legumes, and omega-3-rich fish). Eating helps you stay healthy. Inflammation in the Gulf. It may also prolong life. Another great way to reduce inflammation and boost your immune system is good old-fashioned exercise on a regular basis.
“All acute exercise induces a mild inflammatory response that the body adapts to, creating long-term anti-inflammatory adaptations,” says exercise physiologist and nutritional scientist Stacey T. Sims, PhD. “This is why the healthier you are, the fewer markers of chronic inflammation you have.”
systematic review of studies in the forefront of physiology This is supported by the finding that both moderate and vigorous exercise can induce an inflammatory response. , the dysregulation of the immune system persists and susceptibility to disease” has been pointed out. This is why it’s so important to get enough rest days and alternate between intense training (think intense HIIT classes) and low-intensity, low-impact movement (such as stretching, walking, and light cycling). .
To reap the inflammatory benefits of exercise and feel better overall, try adding one or all of these anti-inflammatory exercises to your fitness routine.
walking
Honestly, taking a walk is one of the best things you can do for your health. Not only is it free and accessible to nearly everyone, the time you spend walking has many benefits, including boosting your energy, improving your memory, and relieving the stress of not knowing. . “We now understand that the same chemicals that are released to regulate inflammation are also released during exercise,” says Carlos, a fitness expert in his room and his officer of diversity and inclusion. Davila explains. “Twenty minutes of jogging or power walking is sufficient to reap the benefits of exercise against inflammation.” Additionally: According to a study in brain, behavior, immunity, Even a single 20 minute bout of moderate exercise on a treadmill (such as brisk walking or jogging) can improve the immune response by reducing immune cells that produce TNF, a key regulator of local and systemic inflammation. is also helpful.
strength training
Lifting weights, whether light or heavy, is important if you want to protect your body from inflammation and its lasting effects. To do. (Think growth hormone release or the cytokines that mediate the immune response to exercise.) More specifically: British Journal of Sports Medicine They found that “muscle-strengthening activities were associated with a 10-17% reduction in the risk of all-cause mortality, cardiovascular disease, all cancers, diabetes, and lung cancer.” To reap these rewards, make sure you’re consuming a small amount of iron at least two days a week.
yoga
Yoga isn’t just about impressing your friends with the perfect crow pose (although that’s pretty impressive!).This movement practice “prompts us to tune into our bodies so that we can confront and release the latent emotions we’ve hidden,” says certified yoga instructor and ordained A systematic review of 15 studies involving more than 900 participants, says pastor Kimberly Copeland. Biological research for nursing Bending has also been shown to reduce inflammation in many chronic conditions, including high blood pressure, chronic stress, cardiometabolic risk factors, and rheumatoid arthritis.
“[Yoga] In addition to improving circulation and stabilizing breathing, it can help reduce inflammation by calming the mind and calming the nervous system, reducing stress-related dietary triggers,” adds Copeland. To truly reap the benefits, deliberately breathe during your yoga practice. “Breathing in and out through your nose helps activate the parasympathetic nervous system, which helps regulate stress and thereby promotes inflammation in the body,” says yoga instructor Hope. Elliot says… Helps fight inflammation.
rebound
Looking for a whole new way to keep your heart pumping while reducing inflammation? Jumping on a mini trampoline, or rebounding, was very trendy a few years ago, but due to the pandemic and many celebrities doing it. (see Goldie Hawn), we see a resurgence. First of all, studies have shown that low-impact, aerobic, anti-inflammatory exercise is more effective than running. Journal of Applied PhysiologyPlus, “it depletes your lymphatic system,” says Tiffany Marie, certified personal trainer and founder and CEO of Trampoline Trim. Rebound has also been shown to improve bone density, improve balance, and reduce pain severity.
